No specific foods boost your metabolism.
Eating a good breakfast helps raise metabolism, as does regular exercise .. even daily walking.
A pound of muscle burns more calories than a pound of fat .. so build muscle.
Here are the guidelines for loosing weight:
You should NEVER eat LESS than 1300-1400 calories a day. Eat less than that, and you metabolism slows down and weight loss becomes almost zero. And what your body burns for fuel is your muscle . .it saves the fat. You see .. the body thinks there is a famine going on, so it has to conserve the fat for running away from a predator, and it has to burn as few calories as possible. What happens is that when you STOP dieting, because your metabolism is NOW so slow .. eating 2000 calories acts like eating 4000 calories. You quickly gain back everything you lost and then about 20-30 pounds MORE than you were before you started dieting.
First determine your proper weight range, what is healthy and will keep you functioning: https://www.smartbmicalculator.com/
Then calculate how many calories it takes to maintain your current weight, given your age/height/gender/activity level: https://www.freedieting.com/calorie-calc...
A healthy rate of weight loss is 1-2 pounds a week. More than that, and you start to move towards "starvation mode" with all the draw-backs and health risks mentioned above. SO .. take your daily maintenance calorie count, and for 6 days of the week eat 600 calories LESS.a day. On the 7th day eat your FULL maintenance calories . .this tricks your body into thinking there is NO famine going on, so your weight loss will continue. Except for the occasional plateau here and there.
Eat 5 small meals a day, making everything you eat healthy and avoiding fattening and junk foods. Count the calories for EVERYTHING you eat. Pre-plan what you will eat, and eat nothing that is not ON your plan for that day. Make sure that every meal has some protein in it, because that keeps hunger away.
I am losing weight for medical reasons, and I lose 1.2 to 1.4 pounds per week. I fell and injured myself in May .... couldn't exercise, and went off my diet (but not unreasonably) for 2 months. Gained NOTHING back. Now I'm back on the calorie restriction and moderate exercise and losing again.
Just remember that everytime you have lost another 10 pounds, you have to go back and re-calculate your maintenance calorie level .. it will be lower than before.