Not every high fat food leads to weight gain, and there are plenty of healthy foods that also happen to be high in fat. You have to be careful to do your research before eliminating any food entirely from your diet, because there are foods like nuts, avocado, coconut, olives and olive oil and other foods that are calorie dense and high in fat but are also beneficial for your metabolism, can actually lead to weight loss, and are a great source of healthy fat that you don't want to exclude from your diet. Remember that you need a small amount of healthy fat, so you should be careful to avoid excluding fat entirely from your diets and before you exclude these foods from your diet, read more about them to learn why you should be eating them without much guilt at all.
Food #1 - Eggs
We've talked about it previously on this blog, but eggs are no longer considered to be an enemy to your health that you have to avoid eating more than once per week. Whole eggs including the yolk are actually one of the healthiest foods on the planet and can help you lose weight, not gain it, because they are rich with vitamins and minerals and are a great source of protein and healthy omega-3 fatty acids. Be careful to pick the right brand of eggs; you want to go with free range organic eggs, and nearly every grocery store in the nation has them now.
Food #2 - Almonds
Although almonds get a bad rap because of the fact that they have a high number of calories per serving, the reality is that they are also one of the best foods for weight loss and they are an excellent source of healthy fat and vitamins and minerals. Most of the fat in almonds comes from monounsaturated fat, the same type of healthy fat found in olive oil and other nuts. This type of fat consumption is associated with a lower risk of heart disease and other cardiovascular problems, and this has been confirmed in at least five epidemiological studies . So indulge in your almond cravings guilt free.
Food #3 - Coffee
Coffee also gets a bad rap by some people because of the caffeine content, but the reality is that the caffeine in coffee can actually have a wide range of beneficial effects by helping suppress the appetite and boosting your metabolism slightly. The metabolic boosting effect isn't the greatest in the world, and perhaps more importantly coffee can be a perfect pre-workout supplement which can boost your exercise performance significantly. Coffee consumption has been shown to reduce the risk of type 2 diabetes and also decrease the risk of neurodegenerative brain disorders. Moderate coffee consumption is also associated with weight loss and many other health benefits, and as long as it is unsweetened it is definitely one of the healthiest drinks that you can consume on a regular basis.
Food #4 - Fruit
Some so called health experts say that fruit isn't all that good for you, but the reality is that it is actually very beneficial for your health and as long as you stay away from most of the higher glycemic index fruits, you won't gain very much weight if any at all when eating it. Fruit is high in fiber which can actually suppress the appetite and has a wide range of positive health effects. Fruit is also rich in antioxidants and compounds that can reduce the risk of illnesses like heart disease, cancer, neurodegenerative diseases and many others. So don't be afraid of adding more fruit to your diet, just make sure you choose low glycemic index options like berries, citrus fruits, apples and pears, peaches, etc.
Food #5 - Coconut Oil
Coconut oil has been vilified unfairly in some circles because of the fact that it has a high saturated fat content. But just like the fact that every carbohydrate is not the same, every type of saturated fat is also not the same. First of all, there are no actual studies that have definitively correlated saturated fat consumption with the development of heart disease. Coconut oil is mostly composed of medium chain triglycerides which are metabolized directly in the liver and are converted into ketone bodies which are available immediately by the body as a source of energy. Coconut oil has been shown to improve blood lipid profiles, and there is a significant amount of evidence to suggest that it can actually help you lose weight instead of gain it .
Food #6 - Olive Oil
Just like coconut oil, some people have claimed that olive oil isn't that healthy for you because of the high fat content, even though there are fewer people claiming this compared to the number of claims against coconut oil. Olive oil is widely proven to be one of the healthiest sources of fat on the planet, and the health benefits of the oil are many. Olive oil is definitely not unhealthy to consume no matter what you believe about nutrition and as long as you consume it with moderation you are not going to gain weight. More importantly, be careful about what you add it to, making a vinaigrette for a salad with olive oil is a lot different than eating it with bread.
Food #7 - Avocados
Avocados like many of the other foods mentioned in this article have a bad reputation because of the number of calories that they have per serving, but once again they are widely considered to be one of the healthiest foods on the planet because of their high amount of monounsaturated fats which are beneficial to the heart. Avocados also provide over 20 essential vitamins and minerals including fiber, potassium, vitamins D, C, A and K, phytonutrients and many more. They are also a great source of antioxidants including zeaxanthin and lutein. The monounsaturated fats in avocados can also reduce inflammation, and inflammation is associated with a wide range of different short and long term health effects.
 - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
 - https://authoritynutrition.com/why-is-coconut-oil-good-for-you/