20 Foods & Drinks That May Support Metabolism and Satiety

1. Green Tea
   Rich in catechins and caffeine; may boost calorie burning and fat oxidation.

2. Coffee
   Caffeine stimulates the nervous system and temporarily raises metabolic rate.

3. Chili Peppers
   Capsaicin can increase thermogenesis (body heat production).

4. Eggs
   High-protein, nutrient-dense; increases satiety to reduce calorie intake.

5. Greek Yogurt
   Protein and probiotics support muscle maintenance and gut health.

6. Salmon
   Omega-3s regulate appetite hormones and reduce inflammation.

7. Lean Chicken Breast
   Lean protein that promotes fullness and muscle retention.

8. Tuna
   Low-fat, high-protein for lean muscle support.

9. Quinoa
   Complete plant protein and fiber stabilize blood sugar and increase fullness.

10. Oats
    Slow-digesting carbs with soluble fiber promote satiety and stable energy.

11. Apple Cider Vinegar
    May modestly improve blood sugar regulation and satiety.

12. Beans & Lentils
    High in protein and fiber; help control appetite.

13. Nuts (Almonds & Walnuts)
    Healthy fats, protein, and fiber aid long-lasting fullness despite calorie density.

14. Berries
    Low-calorie, antioxidant-rich, and high in fiber; reduce sweet cravings.

15. Grapefruit
    May regulate insulin and increase feelings of fullness.

16. Green Leafy Vegetables
    Low-calorie, high-fiber for fullness and nutrients (e.g., spinach, kale).

17. Cottage Cheese
    Low-fat, high-protein for muscle repair and appetite control.

18. Olive Oil
    Healthy fats that support satiety and metabolic health.

19. Dark Chocolate (moderation)
    Polyphenols may aid metabolism and curb cravings.

20. Water
    Hydration is key; drinking before meals helps manage appetite and energy.