Unfortunately, not everyone’s metabolism works the same. Some function slower than others, making it possible for you to gain weight more easily. Although metabolisms also naturally change as you age, it is still possible to do things to keep it churning. Exercise, good sleep, and eating more fat-burning foods are a big help. Little adjustments, such as switching your drinks, can also play a role.
If you’re a big coffee drinker, you don’t need to give it up for a speedy metabolism. However, if you’ve been drinking it with a lot of additives, you might want to rethink that decision. According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, the best coffee for your metabolism is coffee with fat-free milk.
“Foods do not significantly increase metabolism despite ads you may see on the internet,” she says. “However, the best thing to add to coffee for weight loss is fat-free milk. It contains protein, is nutrient-dense, and is rich in calcium. It is also fairly low in calories as compared to cream, making it the best bet.”
Fat-free milk, also known as nonfat milk or skim milk, provides the same protein, vitamins, and minerals as whole or low-fat milk, just without the fat. This is good for anyone trying to help their metabolism. According to the USDA, one cup of fat-free milk contains over 8 grams of protein and 325 milligrams of calcium.
The Recommended Daily Allowance (RDA) of protein intake is 0.8 grams of protein per kilogram of body weight, which averages out to 46 grams a day for women or 56 grams for men. One eight-ounce glass of fat-free milk is about 15.6% to 19% of the recommended intake, making it a good source of protein. It is also recommended that adults get about 1,000 to 1,200 milligrams of calcium per day. That’s about 26% to 31.6% of the recommended intake per cup, making fat-free milk an excellent source of calcium.
Consuming food and drink high in protein may help to keep your metabolisms high, according to research published in the American Journal of Physiology-Endocrinology and Metabolism. The research showed that those who ate twice as much protein as the RDA have a greater net protein balance. They also have greater muscle protein synthesis. This means that it was easier for those eating the protein to maintain and build muscle. In effect, this would keep their metabolisms high.
Calcium may also affect metabolism. According to research published in the Journal of Clinical Endocrinology and Metabolism, a diet lacking in calcium is associated with higher body weight. Also, consuming enough calcium may enhance weight loss.
When comparing fat-free milk to other milk, such as oat milk and plant milk, Dr. Young suggests staying away. They don’t contain protein or many nutrients. Also, be sure to skip the sugar.