Millions of Aussies will start the New Year with resolutions that include losing weight in 2025 – the problem is that by February, most resolutions will have fallen by the wayside.
Dr Vincent, founder and scientific lead for Renovatio, is urging Australians who want to lose weight to focus on adding several foods to their diet every day which have been scientifically proven to directly enhance metabolism and support weight loss.
A highly respected health and wellness expert, clinical nutritionist, food scientist, anti-oxidant researcher and founder of Renovatio Bioscience – a well-known Australian company which makes skin care, supplements and products from Australian apples – Dr Vincent translates cutting-edge research into actionable advice for those looking to achieve better health through nutrition.
"By making simple changes to your meals and adding a couple of things, you can lift your metabolism,” he tells AGFG. "When you increase your metabolism, you burn more fat, increasing your lean body mass. Consequently, you will see weight-loss results faster. This will keep you more energized and incentivised to stay on the weight path.
"Ultimately, you should see better results if you follow my tips.”
Here are his top food tips to boost and supercharge your metabolism:
Chilli peppers
Chilli peppers are nature’s secret weapon – containing capsaicin, chilli peppers can increase thermogenesis, which is heat production, temporarily boosting the rate at which your body burns calories.
Dr Vincent suggests adding chilli to meals three or four times a week for an effective metabolic boost:
"I know people who carry little jars of chilli flakes around with them in their handbag and they sprinkle some on their food even when they are out to dinner. Be careful when adding chilli sauce, because of a lot of chilli sauces contain sugar and oil, which adds calories to your food. Aim for fresh chilli peppers and flakes.”
Apples
Apples are nature’s original superfood, high in soluble fibre and water content, which aid in digestion and stabilize blood sugar levels, preventing metabolic dips.
"The pectin in apples also supports gut health, a key factor in maintaining an efficient metabolism. One medium apple daily, eaten as a snack or added to meals id ideal,” Dr Vincent says. "Apples also support digestion and help to control your appetite.
"Apples also contain antioxidants which is why I chose apples for my bionic ultra-antioxidant range of supplements, skincare and pantry products.”
Green tea
Swap out standard tea for green tea whenever you can – rich in catechins, green tea stimulates thermogenesis and fat oxidation, directly aiding calorie burning.
"The key to getting the most out of green tea is by adopting the slow cold brew method – instead of using hot water, keep a jug of filtered water and loose-leaf green tea in the fridge, at least overnight.”
Lean protein
Lean protein, such as chicken, fish and eggs, is very good for your metabolism as protein requires more energy to digest than carbohydrates, which increases calorie burn through the thermic effect of food.
"In short, your body has to work harder to break down the protein. Include a serving of lean protein with every meal for optimal metabolism support. Ideally, add steamed green vegetables to the plate to create a nutritional meal,” Dr Vincent suggests.
Whole grains
While grains such as oats, brown rice and quinoa are high in fibre, they also help to stablilise blood sugar levels and prevent energy crashes that can slow the metabolism.
"Whole grains are also quite filling, so not only will they suppress your appetite, they also help to keep your metabolism working away which is important for weight loss.”
Dr Vincent emphasises that while no single food is a magic solution, the right combination of these metabolism-friendly foods, paired with regular exercise, adequate micronutrients and good sleep, can make a significant difference to your health journey.
