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Top 75 Creative Halloween Costumes for Every Occasion That Will Surely Impress You

Top 75 Creative Halloween Costumes for Every Occasion That Will Surely Impress You

Since Halloween is around the corner, here are some creative costume ideas for the whole family.

Tiny Tots

Need costume ideas for your little ones? Here are some creations that are more cute than creepy!

1. Audry Hepburn, “Breakfast at Tiffany’s”

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    Image Credit: Etsy

    Because every girl likes diamonds, no matter what age!

    2. Burrito Baby

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      Image Credit: Burrito Hemsworth

      Chipotle’s menu just got a lot cuter!

      3. Smurfs

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        Image Credit: Coolest Homemade Costumes

        Blue never goes out of style!

        4. Biker Baby

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          Image Credit: HD Forums

          You can never go wrong with drawing facial hair and tattoos on babies.

          5. Albert Einstein

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            Image Credit: Imgur

            Baby Einstein has got nothing on this!

            6. Little Old Lady

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              Image Credit: Costume Works

              Does your little one still need help walking? Work in a walker into their costume.

              7. Edward Scissorhands

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                Image Credit: Instructables

                Someone’s ready to shape some shrubbery.

                8. Dwight Schrute from “The Office”

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                  Image Credit: Central Penn Parent

                  Some beets would make this costume!

                  9. Headless Boy

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                    Image Credit: Imgur

                    Adding a candy bag inside and telling people to put the candy in the neck opening would cause this costume to be even more unforgettable.

                    10. Harry Potter and Fluffy

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                      Image Credit: College Humor

                      Does the leash law apply to all three heads?

                      11. Gandhi

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                        Image Credit: Imgur

                        Baby wisdom is the best! If only he could talk!

                        12. Baby Carl Fredricksen

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                          Image Credit: Disney Pin Forum

                          Any costume that incorporates balloons automatically makes you the coolest guy at the party. Just don’t add too many!

                          13. Eggs and Bacon

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                            Image Credit: Pinterest

                            Who doesn’t want to start their morning sunny side up?

                            14. Raggedy Ann

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                              Image Credit: Costume Works

                              Red heads just have more fun!

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                              15. Wilson from Castaway

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                                Image Credit: Pinterest

                                If Wilson was originally this cute, no one would ever allow him to float away.

                                For The One-Man Show

                                Do you want to make a strong solo statement? Then consider these suggestions.

                                1. Corpse Bride

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                                  Image Credit: Go Shocking

                                  Beauty and horror have never looked better!

                                  2. The Joker

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                                    Image Credit: Go Shocking

                                    The joker is both timeless and terrifying. And what guy doesn’t want to wear smeared lipstick?

                                    3. Question Man

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                                      Image Credit: Mgwach Deviant Art

                                      Do you have trouble deciding what to be for Halloween? Maybe it’s time to just embrace that!

                                      4. Dr. Who

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                                        Image Credit: Pinterest

                                        Becoming a timeless time lord is as simple as putting on a brown pin-stripped suit and glasses. Don’t forget your sonic screwdriver!

                                        5. Loofah

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                                          This is most likely the cleanest costume you will encounter.

                                          6. Despicable Me Minion

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                                            Image Credit: Pinterest

                                            Everyone loves a minion! And the best part is that no one expects you to be articulate!

                                            7. Napoleon Dynamite

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                                              Image Credit: Davina Fear

                                              Embrace your inner listless teen. Just don’t crack a smile!

                                              8. Sheldon

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                                                Image Credit: Costume Box

                                                Do you already know everything? Then choose a costume that allows you to call other people idiots and still stay in character.

                                                9. Jellyfish

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                                                  Image Credit: Pinterest

                                                  With this costume, you can’t wait for the sun to set to show off your iridescent style.

                                                  10. 50 Shades of Grey

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                                                    Image Credit: Pop Sugar

                                                    A trip to the hardware store for paint samples is all that’s needed for a literal interpretation of this steamy novel.

                                                    11. Firefox

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                                                      Image Credit: Pinterest

                                                      This is a great dual-purpose costume. Everyone wants to know, “What does the fox say?” If you hold onto the globe, your the Mozilla Firefox. If you drop the ball, you’re still a fox.

                                                      12. Grumpy Cat

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                                                        Image Credit: Sojo Happening Mag

                                                        Can your grumpy face rival Grumpy Cat? Add some makeup and practice your pout.

                                                        13. Zombie Stormtrooper

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                                                          Image Credit: Pinterest

                                                          Star Wars meets Walking Dead is so crazy, it just might work!

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                                                          14. Head in a Box

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                                                            Image Credit: Creative Pool

                                                            Don’t lose your head! And always remember to take it home at the end of the night.

                                                            15. Low Resolution Girl

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                                                              Image Credit: Pixdaus

                                                              You don’t need to refocus your eyes, or upgrade your processing speed, as this picture doesn’t need to be adjusted.

                                                              Parents and Progeny

                                                              Because you still want to bring out your inner kid!

                                                              1. Wrecking Ball

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                                                                Image Credit: Pinterest

                                                                Celebrate that bump! You may not want to let your child know years later that he was once a wrecking ball for Halloween. But, you will certainly have the most interesting look at any party.

                                                                2. Surfer Dad with Shark

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                                                                  Image Credit: iVilliage

                                                                  If all the sharks were this cute, more people would surf!

                                                                  3. Beetlejuice Family

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                                                                    Image Credit: Etsy

                                                                    Family pictures never looked so horrifying.

                                                                    4. Chefs with Lobster

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                                                                      Image Credit: Ghkim

                                                                      Cutest dish ever!

                                                                      5. Nesting Dolls

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                                                                        Image Credit: Bug Bot

                                                                        If you have lots of women of different ages and heights in your family, then this is a great group costume.

                                                                        6. Little Shop of Horrors

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                                                                          Image Credit: Adafruit

                                                                          Grab the Round-Up!

                                                                          7. Labyrinth

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                                                                            Image Credit: Jezebel

                                                                            Who doesn’t love a little Bowie?

                                                                            8. Alien Baby

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                                                                              Image Credit: The Ryan Award

                                                                              This kid is in a huge hurry to go trick or treating!

                                                                              9. You’re the Treat

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                                                                                Image Credit: The Ryan Award

                                                                                If you want kids to run away screaming, then this is your costume! And, it’s as simple as a t-shirt.

                                                                                10. The Incredibles

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                                                                                  Image Credit: Costume Express

                                                                                  Do you think your clan is the most incredible group of people on the planet? Then this super family fits!

                                                                                  11. Spider and Web

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                                                                                    Image Credit: All Crafts

                                                                                    Along came a spider, and it was adorable!

                                                                                    12. Addams Family

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                                                                                      Image Credit: Melancholy Smile

                                                                                      Borrow a friendly Puli puppy to play Cousin Itt and complete the family.

                                                                                      13. Alice in Wonderland

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                                                                                        Image Credit: Costume Works

                                                                                        Even if the white rabbit is late, he’s so cute, no one will care!

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                                                                                        14. Lord of the Rings

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                                                                                          Image Credit: Newshustler

                                                                                          These hobbit “prisoners” don’t seem to be in too much trouble.

                                                                                          15. Farm Family

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                                                                                            Image Credit: Kelly Skorner Blog

                                                                                            Farming may make a comeback if the result is livestock as sweet as these two.

                                                                                            Dynamic Duos

                                                                                            Because two is always better than one.

                                                                                            1. Buttercup and the Dread Pirate Roberts

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                                                                                              Image Credit: Pinterest

                                                                                              Because every girl wants her man to say, “As you wish!” all the time.

                                                                                              2. Avatar Couple

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                                                                                                Image Credit: Minimalisti

                                                                                                With that much blue, everyone else will “see you” too!

                                                                                                3. Lightening Love

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                                                                                                  Image Credit: Julie Ann Art

                                                                                                  Love struck takes on a whole new meaning with this costume idea.

                                                                                                  4. Google Maps

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                                                                                                    Image Credit: Flavor Wire

                                                                                                    Going from point A to point B just got a lot more hip.

                                                                                                    5. French Chef and a Croquembouche

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                                                                                                      Image Credit: Studiodiy

                                                                                                      You always knew you were his tasty dish, but this look takes it to a whole new level.

                                                                                                      6. Wall E and Eve

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                                                                                                        Image Credit: Instructables

                                                                                                        It seems that if you’re a human or robot, opposites still attract.

                                                                                                        7. Dumb and Dumber

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                                                                                                          Image Credit: Pinterest

                                                                                                          This is your chance to wear the ugliest tux you can find and crash a party. Just don’t forget to drive up on the scooter!

                                                                                                          8. YouTube Player Costume

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                                                                                                            Image Credit: Love This PIc

                                                                                                            Ever feel like your life is a movie? This costume lets you live that theme. You can also write your wish for how the evening will go, and see what happens!

                                                                                                            9. Autopsy Gone Wrong

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                                                                                                              Image Credit: Club Planet

                                                                                                              You can have a costume and an anatomy lesson all in one.

                                                                                                              10. Khaleesi and Drogo

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                                                                                                                Image Credit: Marianne Fredericks

                                                                                                                The Mother of Dragons always makes a powerful statement wherever she goes.

                                                                                                                11. Mr. and Mrs. Packman

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                                                                                                                  Image Credit: Instructables

                                                                                                                  Relive this vintage game by going out as this classic couple.

                                                                                                                  12. Tooth and Fairy

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                                                                                                                    Image Credit: Julie Ann Art

                                                                                                                    Every girl likes to dress up like a fairy; and what guy doesn’t like to wear a crown? This costume makes everyone happy!

                                                                                                                    13. Ken and Barbie

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                                                                                                                      Image Credit: Keltie Colleen

                                                                                                                      You may have to step out of the box to bust a move; but as long as you stay in, your hair will always be in mint condition.

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                                                                                                                      14. Flower and Bee

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                                                                                                                        Image Credit: Pinterest

                                                                                                                        What better pairing is there than a flower and a bee?

                                                                                                                        15. Shrek and Fiona

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                                                                                                                          Image Credit: Costume Works

                                                                                                                          Fairy tales are made to be messed with, and Shrek and Fiona are the ultimate not-so-fairy-tale couple. They prove that you can still live happily ever after, even if you’re green and live in a swamp.

                                                                                                                          Partners in Crime

                                                                                                                          Do you have a fun group hitting the town on Halloween? Get together and find a costume connection.

                                                                                                                          1. Go Greyscale

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                                                                                                                            Image Credit: Bows and Curtseys

                                                                                                                            Your friends will do a double take when you show up in gray-scale mode.

                                                                                                                            2. Lego Men

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                                                                                                                              Image Credit: Block Guys

                                                                                                                              You can’t go wrong with a group of Lego guys!

                                                                                                                              3. Trophy

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                                                                                                                                Image Credit: Simcoe

                                                                                                                                Feeling athletic? You and your friends can become a walking trophy case by striking a pose with some gold paint.

                                                                                                                                4. Tetras

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                                                                                                                                  Image Credit: Pinterest

                                                                                                                                  If your group friendship is a perfect fit, why not celebrate that?

                                                                                                                                  5. Toy Soldier Troop

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                                                                                                                                    Image Credit: My Little Light Box

                                                                                                                                    Got a group of guys? Grab the green and the guns and go!

                                                                                                                                    6. Peanuts Gang

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                                                                                                                                      Image Credit: Pinterest

                                                                                                                                      If you’re dressed as Snoopy and Woodstock, don’t forget to bring your dance moves and the Peanuts theme song to the party.

                                                                                                                                      7. Ninja Turtles

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                                                                                                                                        Image Credit: Our Life Is Beautiful

                                                                                                                                        When four friends dress up as green ninja reptiles, you could be the heroes in a half shell for the evening.

                                                                                                                                        8. Blue Man Group

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                                                                                                                                          Image Credit: Pinterest

                                                                                                                                          Blue and bald never looked so good!

                                                                                                                                          9. Roller Coaster

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                                                                                                                                            Image Credit: Rave Shades

                                                                                                                                            This costume idea is guaranteed to set your evening up for a wild ride.

                                                                                                                                            10. Hocus Pocus

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                                                                                                                                              Image Credit: Imgur

                                                                                                                                              With this group theme, you and two friends will be the hippest witches on the block.

                                                                                                                                              11. Flintstones

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                                                                                                                                                Image Credit: Shari81

                                                                                                                                                Dress up your dog as Dino, and you’re ready to hit the streets.

                                                                                                                                                12. Umpa Lumpas

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                                                                                                                                                  Image Credit: Ambergris Today

                                                                                                                                                  Green hair and orange face paint becomes cooler in numbers.

                                                                                                                                                  13. Angry Birds

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                                                                                                                                                    Image Credit: Deguisement De Fete

                                                                                                                                                    Want to have a group egg fight? At least with this look you can stay in character.

                                                                                                                                                    14. Taco Bell Sauces

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                                                                                                                                                      Image Credit: Costume Works

                                                                                                                                                      The only thing spicier than this costume concept is the saucy sayings.

                                                                                                                                                      15. M&Ms

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                                                                                                                                                        Image Credit: Adeccousa

                                                                                                                                                        This group looks good enough to eat!

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                                                                                                                                                        Sarah Hansen

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                                                                                                                                                        Last Updated on November 15, 2019

                                                                                                                                                        Expert Advice That Will Teach You How to Increase Your Metabolism

                                                                                                                                                        Expert Advice That Will Teach You How to Increase Your Metabolism

                                                                                                                                                        Wouldn’t you like to be able to eat twice as much as you do now without gaining weight? If so, I have good news for you because this is possible when you learn how to increase metabolism.

                                                                                                                                                        How Much Do You Know About Metabolism?

                                                                                                                                                        Before we get to the meat, let me say that metabolism is a term that describes all the chemical reactions in your body.[1] These chemical reactions keep your body alive and functioning, however, the word metabolism is often used interchangeably with the metabolic rate or the number of calories you burn.

                                                                                                                                                        The metabolic rate is a rough estimate of how much energy your body needs to simply stay alive and perform all its biochemical reactions. These reactions require energy, aka burn calories.

                                                                                                                                                        Imagine that your brain alone consumes nearly 20% of your TDEE (total daily energy expenditure at rest),[2] your digestion and the detoxifying system come second, repairing tissues third and so on.

                                                                                                                                                        Staying alive is expensive for your body and its two main currencies are fats and sugars.

                                                                                                                                                        When I am talking about improving your metabolic rate (metabolism), I mean improving the amount of energy, your body requires to (pretty much) lay down in bed and do nothing for 24 hours.

                                                                                                                                                        Extra physical activity, extra thinking or fighting illness are things that require a lot of energy (burn a lot of calories) but they don’t really increase metabolism… actually they can decrease it.

                                                                                                                                                        Can You Naturally Change the Speed of Your Basal Metabolism?

                                                                                                                                                        The answer to this question is yes and you can also achieve an increase in metabolism and a drop in body fat by eating more.

                                                                                                                                                        Shocked? Well, I was too.

                                                                                                                                                        The way I came across this phenomenon is quite funny. Over my 10 years as a coach, I helped many busy professionals to naturally increase their metabolism by getting them leaner, fitter and stronger but, at the beginning of my career, I actually had no idea whether they were losing weight because of an increase in metabolism or because we created a calorie deficit with diet and exercise.

                                                                                                                                                        When I was training my clients regularly, they would lose weight. Every time I would take a few weeks of vacation, I would come back to London and find out that most of them gained back a generous amount of weight despite the fact that they were following their diet and they swapped our weight training sessions with cardio.

                                                                                                                                                        On the contrary, when they were going on vacation, they would do zero exercises and binge like there was no tomorrow but come back either lighter or weighing the same (but looking more muscular).

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                                                                                                                                                        Observing this phenomenon happening over and over again, got me curious about the mechanics of our metabolism and the ways to hack it.

                                                                                                                                                        Was it really possible that by relaxing and eating more food, someone could actually maintain his/her current weight or even be losing fat?

                                                                                                                                                        Driven by the desire to answer this question, I spent a good amount of years researching and testing different food strategies until I finally cracked the code to an improved metabolism that allows you to eat like a king and look like a Greek God.

                                                                                                                                                        Does Eating More Increase Metabolism?

                                                                                                                                                        Before I explain why eating more increases your metabolism, let me dig into something that I see people doing much more often: “eating less and moving more.”

                                                                                                                                                        It is quite common to see people embarking their yearly weight loss journey (usually after Christmas or Easter) by following very restrictive diets and bombarding their body with several hours of exercise per day.

                                                                                                                                                        Despite the short-term effectiveness of this approach, in the long run, if the goal is to increase metabolism and lose a lot of fat over an extended period of time, this simply won’t work.

                                                                                                                                                        As I have mentioned before, eating fewer calories and exercising more are energy-consuming activities for your body. In the first case, your body needs to use its own energy reserves to top up the missing energy it needs to fully function; and in the second, it takes your body extra energy to contract your muscles.

                                                                                                                                                        In both cases, your TDEE (Total daily energy expenditure at rest) doesn’t vary much; therefore your metabolism stays unchanged.[3]

                                                                                                                                                        A different scenario happens when you eat less and move more for an extended period of time (weeks or months). In that case, your metabolism will slow down because your body is receiving a “we have little access to food and we need to run away from threats” signal.

                                                                                                                                                        Your metabolism is like your bank account.

                                                                                                                                                        To understand this concept, let’s imagine that you have $4,000 coming into your bank account each and every month. The money you spend on housing, transport, food and leisure are calibrated according to this monthly income.

                                                                                                                                                        Now, imagine that a rich uncle starts to send you $1,000 each day. What would you do? Probably, you would save that money for the first two or three days but, when you notice that $1,000 keep on coming every single day, you would likely start to spend more right?

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                                                                                                                                                        What if, instead of a rich uncle sending you money, a poor uncle needed your financial help to pay for the treatments of his illness? You would probably try your best to adjust your spending according to your old $4,000 monthly budget.

                                                                                                                                                        That’s exactly how your body reasons:

                                                                                                                                                        More Resources Coming in = More Energy Released (Improved Metabolism)

                                                                                                                                                        Fewer Resources Coming in = Less Energy Released (Decreased Metabolism)

                                                                                                                                                        Note that activities like weight training[4] and high-intensity interval training (HIIT),[5] when combined with an increase in nutrient-rich foods, will also improve your metabolism.

                                                                                                                                                        For this reason, today, when I coach a new client, I always start by increasing their daily food intake and their physical activities. Usually, people are quite confused because they come to me to lose weight and I tell them to eat more but, without fail, the next weekly weight-check shows a lower number.

                                                                                                                                                        Be aware that not all foods are equal and only certain foods have the power to increase metabolism to a noticeable extent.

                                                                                                                                                        Foods That Increase Metabolism

                                                                                                                                                        Doubling up on Snickers bars won’t improve your metabolism and you know that. What you may not know is that certain foods that are marked as “healthy” doesn’t help you with increasing your metabolism. They also make you gain weight.

                                                                                                                                                        Before giving you a list of foods to eat or avoid, let me explain a simple principle of human biochemistry.

                                                                                                                                                        Your body uses energy from three (or four) main sources:

                                                                                                                                                        • Sugars: whether you eat a Snickers bar or a banana, the carbohydrates contained in both get absorbed in the gut and become blood glucose (the basic form of sugar our body utilizes as a source of energy).[6]
                                                                                                                                                          When blood glucose is present in the bloodstream (elevated levels), the body always uses it as its primary source of energy. When blood glucose levels drop (this phenomenon happens when you’re using these sugars to fuel a physical activity or when your pancreas produced a spike of insulin and stores that glucose into fat and muscles), your body starts to release fatty acids into the bloodstream to use as a source of energy.
                                                                                                                                                        • Fatty acids: either from your own fat cells (adipocytes) or from whatever fat-containing foods you ate in the past 2-3 hours. Fatty acids are a slower and more consistent form of energy than sugars that your body can utilise.
                                                                                                                                                        • Amino acids: Amino acids are the broken-down form of proteins. Proteins cannot be used by the body as a source of energy, not even in their broken-down form. Your body can transform amino acids into glucose with a process called gluconeogenesis.[7] This is a very inefficient process where a decent amount of energy gets wasted (and that’s a good thing for us but I’ll get to that later).
                                                                                                                                                        • Ketones: when you don’t feed your body any source of carbs (or proteins in excess), your liver produces an alternative source of energy called Ketones. It can replace the need for glucose (most of it at least).[8]

                                                                                                                                                        Now that you know the four energy sources the body can use to fuel its metabolism, let’s get to the meat (quite literally).

                                                                                                                                                        To make this simple for you, I am going to divide foods into three categories:

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                                                                                                                                                        1. Red Flags – Avoid the red foods because they slow your metabolism. They are usually extremely low in micronutrients and high in antinutrients (agents that are highly toxic). They are highly processed or spike your insulin levels (therefore stopping your fat burning process).
                                                                                                                                                        2. Orange Foods – Limit your consumption of orange foods. The orange foods on the list are suboptimal choices but they don’t have a negative impact on your metabolism when consumed in moderation. In fact, they contain a decent amount of micronutrients and, if eaten in small amounts, they shouldn’t stop your fat burning process.
                                                                                                                                                        3. Green Foods – These are foods to consume most. Green foods will improve your metabolism and should be the main bulk of your diet.

                                                                                                                                                        Next, I’ll get into details exactly what foods to eat and avoid:

                                                                                                                                                        Sugars and Carbs

                                                                                                                                                        Sugars do not directly improve metabolism because they stop the process of fat utilisation. There is an exception to this rule though. When you eat a diet extremely low in carbohydrates and sugars for an extended period of time (two to six days onwards), introducing carbohydrates and sugars can actually improve metabolism quite a bit.

                                                                                                                                                        Unfortunately, for most of us that love eating bread, pasta, fruit and yoghurt, unless we were on a low-carb diet for the past few days, these foods are not an optimal choice.

                                                                                                                                                        Sugars like fructose (found in fruit or commercial sugar) actually decrease metabolism and should be limited. Heavily processed sugars and carbohydrates should be also limited. Here is the colour list of sugars and carbs that affect metabolism:

                                                                                                                                                        Red Flag Sugary Foods You Should Avoid:
                                                                                                                                                        • Dried fruit
                                                                                                                                                        • Commercial and packaged corn
                                                                                                                                                        • High fructose corn syrup
                                                                                                                                                        • All sorts of candies and lookalike
                                                                                                                                                        • Packaged fruit juices and purees
                                                                                                                                                        • Sugary dairy products like flavoured yoghurt, condensed milk etc
                                                                                                                                                        Orange Sugary Foods You Should Limit:
                                                                                                                                                        • Bread and flour-based products
                                                                                                                                                        • Milk and also vegan milk alternatives that are sweetened
                                                                                                                                                        • Most fruit (exceptions are in the green list below)
                                                                                                                                                        • Potatoes and potato starch products
                                                                                                                                                        • Oatmeals and other grains
                                                                                                                                                        Green Sugary and Carb-Containing Foods That Improve Metabolism
                                                                                                                                                        • All berries except strawberries
                                                                                                                                                        • Tubers like squash, carrots, parsnips etc
                                                                                                                                                        • Sweet potatoes
                                                                                                                                                        • White rice
                                                                                                                                                        • All green vegetables

                                                                                                                                                        Fats

                                                                                                                                                        Fatty acids and fats, in general, can improve or decrease metabolism depending on their composition.

                                                                                                                                                        Red Flag Fatty Foods You Should Avoid:
                                                                                                                                                        • Margarine and hydrogenated fat
                                                                                                                                                        • Lard
                                                                                                                                                        • Gmo oils
                                                                                                                                                        • Most vegetable oils from seeds and peanut oil
                                                                                                                                                        Orange Fatty Foods You Should Limit:
                                                                                                                                                        • Nuts
                                                                                                                                                        • Meat fat
                                                                                                                                                        • Nut oils (macadamia, almond, cashew etc..)
                                                                                                                                                        • Seeds
                                                                                                                                                        Green Fatty Foods You Should Eat Daily
                                                                                                                                                        • Extra virgin olive oil (non-heated)
                                                                                                                                                        • Avocado
                                                                                                                                                        • Coconut oil
                                                                                                                                                        • Butter (organic)
                                                                                                                                                        • Egg yolks (free-range)
                                                                                                                                                        • Bone marrow

                                                                                                                                                        The fatty foods in the green section tend to be very effective in increasing metabolism, especially in the absence of carbohydrates because they stimulate the production of ketones (I’ll talk about this later).

                                                                                                                                                        Bear in mind that 1 gram of fat has 2.5 times the calories of a gram of protein or carbohydrates; therefore “eating more fats” to increase metabolism should be done very gradually to avoid weight gain.

                                                                                                                                                        Proteins

                                                                                                                                                        Eating food not only sends regulatory signals to your brain about abundance vs scarcity of resources, but it can also increase your metabolism for a few hours. This is called the thermic effect of food (TEF).[9] It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

                                                                                                                                                        Protein causes the largest rise in TEF.[10] It increases your metabolic rate by 15-30%, compared to 5-10% for carbs and 0-3% for fats

                                                                                                                                                        Eating protein has also been shown to help you feel more full and prevent you from overeating, in fact, a study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.[11]

                                                                                                                                                        Also, proteins help preserve muscle mass.[12] The more muscle mass we have, the higher our basal metabolism is.

                                                                                                                                                        For these reasons, the first nutritional advice I usually give to clients is to reduce sugars and increase proteins. This quick swap is often enough to kickstart their metabolism and commence the fat burning process.

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                                                                                                                                                        Red Protein Sources That Should Be Avoided
                                                                                                                                                        • Cheap whey proteins
                                                                                                                                                        • Soy proteins
                                                                                                                                                        • GMO meat
                                                                                                                                                        • GMO eggs
                                                                                                                                                        • Packaged meat
                                                                                                                                                        Orange Protein Source to Be Limited
                                                                                                                                                        • Canned tuna
                                                                                                                                                        • Canned fish
                                                                                                                                                        • Canned meat
                                                                                                                                                        • Gluten-rich products like Seitan
                                                                                                                                                        • Farmed fish
                                                                                                                                                        Green Protein Sources to Have Daily
                                                                                                                                                        • Free-range meat
                                                                                                                                                        • Free-range eggs
                                                                                                                                                        • Wild meat and fish
                                                                                                                                                        • Whey protein isolate
                                                                                                                                                        • Collagen and beef protein hydrolyzed

                                                                                                                                                        Note that this is a general categorisation of the foods that, when added to your diet, have the power to increase or decrease metabolism. There are some specific foods and supplements worth mentioning because they have been proven to improve metabolism by increasing thyroid output or resting heart rate, they are as follows.

                                                                                                                                                        Other Foods and Supplements

                                                                                                                                                        Cold water

                                                                                                                                                        Drinking water may temporarily speed up your metabolism. Studies have shown that drinking 17 ounces (0.5 litres) of water increases resting metabolism by 10-30% for about an hour.[13]

                                                                                                                                                        This is not a surprise since our body is made up mainly by water and proper hydration is key to a fast metabolism. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

                                                                                                                                                        MCT Oils or Powders

                                                                                                                                                        Medium-chain triglycerides or MCT have been shown to improve metabolism by stimulating Ketone production.[14] Coconut oil contains MCT fats and, when used as a replacement for cooking oil can help you improve metabolism.

                                                                                                                                                        You can buy the concentrated version of MCT oils and eat it separately to further enhance this effect. Either way, coconut oil or pure MCT oil can be a great addition to your diet if you’re following a ketogenic or intermittent fasting protocol.

                                                                                                                                                        Caffeine

                                                                                                                                                        Caffeine and coffee have been shown to improve metabolism by improving heart rate and, therefore improving calorie consumption.[15]

                                                                                                                                                        Green Tea

                                                                                                                                                        Green tea

                                                                                                                                                        is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.[16]

                                                                                                                                                        Bottom Line

                                                                                                                                                        In this article, I just covered the basics of food and metabolism but, there are many other non-food related things you can do to improve your metabolism, like improving your sleep quality and following certain exercise routines.

                                                                                                                                                        For now, just know that making small and gradual changes to your diet can increase your metabolism and improve your general health. Starting from changing one habit at a time is always the best strategy to accomplish any goal.

                                                                                                                                                        Once you improve your diet, your hydration and your supplementation you can think about testing more advanced “bio-hacks” or techniques like ice baths and fasted HIIT training.

                                                                                                                                                        And remember, having a higher metabolism doesn’t only help you lose weight and keep it off but it also give you more energy and a feeling of vibrancy. If you give it time, it really is worth the investment.

                                                                                                                                                        Featured photo credit: Fitsum Admasu via unsplash.com

                                                                                                                                                        Reference

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