Some people are just blessed with great genetics. These people can wolf down toast and eggs for breakfast, curry mee for lunch, a double burger for dinner, never hit the gym, and still not break the scale. Your metabolism, whether you like it or not, kind of runs on a preset. If you’re in the less than genetically blessed demographic however, you can fortunately science your diet into giving you the help that you need.

Chili Peppers

Spices like cayenne, red or green chili peppers, and sriracha are known as warming spices. And while sweating when eating doesn’t necessarily mean you’re burning more fat, these spices have been suggested by research to have the ability to increase metabolism. The hotter the variety, the greater the effect.

Avocado

The avocado toast trend may have made breakfast fun, but it’s not just any silly millennial trend like the selfie stick. Healthy and tasty, avocados are actually great for boosting metabolism, especially when you have it in the mornings. The science behind it is surprisingly simple, you’re breaking your fast with healthy fats while keeping your blood sugar levels stable, kicking your body into gear and boosting energy levels.

Fish

While it has a bad reputation for being a more expensive meat, fish is as a source of both iodine and selenium. And these two minerals are the active supporters of a healthy thyroid gland, which regulates metabolism. (You see where we’re going with this.) Basically, pile up on the salmons, and the tunas, and the mackerels to nudge your metabolic rate in the right direction.

Coffee

Studies have found that caffeine can help increase our metabolic rates by up to eleven percent! In fact, several different studies have found that people who consume about three cups of coffee burn up to an extra 100 calories daily. For the gym bunnies, you’ll also be glad to know that caffeine helps your body burn fat for energy boosting your workout performance. Sounds like a win-win!

Nuts and seeds

Iron, zinc and selenium each play different but equally important roles in the proper function of your body. And unsurprisingly, all three are required for the proper function of your thyroid gland, which regulates your metabolism. Research shows that a diet low in iron, zinc or selenium may reduce your body’s metabolic rate, so include zinc, selenium and iron-rich food like nuts and seeds in your daily menu. If anything, they’re a fun snack to have between meals.