When you think of foods that can help you lose weight, fatty foods probably aren’t the first things that come to mind. However, not all fats are created equal. In fact, some fatty foods can be part of a healthy, balanced diet and may even support weight loss when consumed in moderation.
Of course, no single food can magically make you lose weight on its own. But when combined with a healthy overall diet and regular exercise, these fatty foods can be a valuable addition to your weight loss strategy.
Before we explain the science behind it, here are some fatty foods to consider adding to your diet to support weight loss:
Avocados are a popular fruit that are high in healthy monounsaturated fats, which have been linked to a range of health benefits. Despite their high calorie and fat content, avocados can be part of a healthy weight loss diet when consumed in moderation.
Nuts are nutrient-dense foods that are high in healthy fats, protein, and fiber. Almonds, pistachios, and walnuts are some of the best options as they are high in protein, fiber, and healthy fats, which can help you feel fuller for longer and reduce cravings.
3. Olive oil
Olive oil is a staple of the Mediterranean diet, which has been linked to a range of health benefits, including weight loss. Like avocado, olive oil is high in healthy monounsaturated fats, which can help improve insulin sensitivity and reduce inflammation.
4. Fatty fish
Fatty fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, which have been linked to a range of health benefits, including weight loss.
Omega-3s may help improve insulin sensitivity and reduce inflammation, both of which can contribute to weight loss. If possible, choose wild-caught fish but consume them in moderation, as they may contain high levels of mercury.
5. Dark chocolate
Dark chocolate is high in calories and fat, but it also contains antioxidants and other beneficial nutrients. Eating a small amount of dark chocolate may help satisfy your sweet tooth and prevent overeating of other unhealthy snacks.
Make sure to choose dark chocolate with a high percentage of cocoa solids and consume it in moderation, as it is still high in calories.
Cheese is a good source of protein, calcium, and healthy fats. Studies have suggested that consuming cheese in moderation may help with weight loss by increasing feelings of fullness and reducing overall calorie intake.
Some types of cheese, such as blue cheese and feta, are higher in sodium than others, so keep an eye on your sodium intake if you’re incorporating cheese into your diet.
Eggs are a nutrient-dense food that are high in protein, healthy fats, and other important nutrients like vitamin D and choline. The protein and healthy fats in eggs can help you feel full and satisfied, which may help reduce overall calorie intake and support weight loss.
Choose eggs from free-range or pasture-raised chickens and avoid cooking them in unhealthy fats like butter or vegetable oil.
8. Greek yogurt
Greek yogurt is a good source of protein and healthy fats, which can help you feel full and satisfied. It also contains probiotics, which may support gut health and aid in weight loss.
Go with plain, unsweetened Greek yogurt and add your own toppings, such as berries or nuts, to control sugar intake. Some flavored varieties of Greek yogurt may contain added sugars, so make sure to read the label carefully.
Seeds such as chia, flax, and pumpkin seeds are rich in healthy fats, fiber, and protein, making them a great addition to a weight loss diet. These nutrients can help you feel full and satisfied, and the fiber in seeds may also support healthy digestion.
However, as with nuts, seeds are high in calories, so consume them in moderation. Additionally, some types of seeds, such as flax seeds, are best consumed ground, as they may pass through the digestive system undigested if consumed whole.
10. Peanut Butter
Peanut butter is a delicious and satisfying food that is high in healthy fats, protein, and fiber. It is also a good source of vitamins and minerals, such as vitamin E, magnesium, and potassium.
When choosing peanut butter, look for natural varieties that do not contain added sugars or hydrogenated oils. These additives can increase the calorie and unhealthy fat content of peanut butter, making it less healthy overall.
The Scientific Explanation
The fatty foods mentioned above, when consumed in moderation as part of a balanced diet, can help with weight loss due to several reasons.
Firstly, these foods are rich in healthy fats, which can help you feel full and satisfied for longer periods of time.
Fat is digested more slowly than carbohydrates and protein, which means that it can help keep you feeling full for longer periods of time. This can reduce overall calorie intake throughout the day, which can ultimately lead to weight loss.
Secondly, these foods are nutrient-dense, meaning that they contain a variety of essential vitamins, minerals, and other nutrients that are vital for overall health and well-being.
When your body is getting the nutrients it needs, it can function more efficiently, which can help support weight loss.
Thirdly, many of these fatty foods are also high in protein and fiber, both of which can help you feel full and satisfied.
Protein is necessary for building and repairing muscle tissue, and it can also help reduce overall calorie intake by suppressing appetite. Fiber, on the other hand, helps support healthy digestion and can also help you feel full and satisfied.
Finally, some of these fatty foods, such as nuts and seeds, contain healthy unsaturated fats that can actually help reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including obesity and weight gain.
When incorporating fatty foods into your weight loss diet, choose nutrient-dense foods and consume them in moderation. Also, remember that no single food can magically make you lose weight on its own – a healthy overall diet and regular exercise are essential for weight loss and overall health.