According to Scott Frothingham of Health Line. “Even at rest,” he writes, “your body burns calories performing basic functions to sustain life, such as respiration, circulation, nutrient processing, and cell production.”

With that in mind, we reached out to health experts to help us determine the types of protein-rich foods that can help boost your metabolic rate. Read on for 2 helpful tips from Registered Dietitians Dana Ellis HunnesPhD, MPH, RD and Trista Best, MPH, RD, and to learn more about metabolic rate and protein for aging bodies.

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Tip 1: Eat plenty of vegetable protein

Luckily, metabolic rate is something we control to some degree, Hunnes explains. Much of it is determined, she says, but parts we can control include: physical activity (which can keep metabolism elevated for several hours after completion), muscle quantities (through strength training as well than cardiovascular exercise, we increase muscle mass which burns 10 times more calories, pound for pound, than fat mass) and food choices.

“The thermal effect of food is the heat that our body generates when digesting food,” she adds. “It’s more important for protein foods. I advocate plant proteins because you will have a higher metabolic rate digesting them because of the protein and fiber. They’re better for your overall health, she says, because they’re “anti-inflammatory and environmentally friendly.”

Hunnes recommends super firm tofu, edamame, seitan, beans, lentils, seeds (chia, flax, sunflower) for high protein and fiber content. “Enough sleep and hydration are also essential for maintaining a fueled metabolism,” she says, but the most important things are really “muscle mass and activity.”

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Tip 2: Look for foods with a high TEF

Foods that increase the thermic food effect (TEF) will also increase your metabolism, Best says. When these foods are digested, they raise the body’s internal temperature, which increases the amount of calories burned during this time. “That means you’re burning calories by eating,” Best continues, adding that foods high in TEF are often “mostly protein and nutrient dense.”

The most common of these foods are dairy products, fish, meat, eggs, nuts, seeds and legumes. “Adding one or two of these foods to each meal or snack can increase your metabolic rate because the body burns more calories digesting protein, and it digests protein quite slowly,” Best concludes. As a side effect, she points out that you’ll feel full longer and therefore won’t eat as much throughout the day. Sounds like a win-win!