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8 High Fat Foods That Can Help You Lose Weight

8 High Fat Foods That Can Help You Lose Weight
If you've been trying to lose weight you don't necessarily want to get rid of all fat in your diet. Although some many types of fat can lead to weight gain and health problems like vegetable oils, trans fats and others, there are plenty of healthy fats that you should continue to consume in your regular diet. Healthy fat can go a long way in helping you maintain a healthy weight, and there are several reasons why you may want to get more fat in your diet for the purpose of weight loss. If you've been avoiding fat, try these 8 high fat foods that can help you lose weight and accomplish your weight loss goals.

High Fat Weight Loss Food #1 - Almonds

Like other nuts, almonds are a great source of healthy fats and they can certainly help you lose weight. Many people avoid almonds because they think that they are too high in calories but this is actually a mistake. First, it can be difficult to eat a ton of almonds because they are so filling and high in healthy monounsaturated fat and fiber. Almonds have the same type of fat found in olive oil and avocados. Oleic acid is one of the primary monounsaturated fats in almonds, and studies have found that a diet that is high in oleic acid consumption is associated with a lower risk of high LDL cholesterol, heart disease and some forms of cancer like breast cancer.

High Fat Weight Loss Food #2 - Olive Oil

You might have been avoiding adding olive oil to your diet out of a fear of the high calorie content, but as long as you're not on Phase 2 of the HCG diet you can definitely add it to your diet in small quantities and lose weight. Olive oil as previously mentioned is a good source of monounsaturated fat. A study found that olive oil consumption is associated with a higher production of adiponectin, a hormone that helps the body break down fat. The more of it that you produce the lower that your body mass index and weight generally is. Olive oil can also lower your risk of heart disease, and it's easy to add olive oil to your recipes, salads, and other dishes as a substitute for processed oils or salad dressing.

High Fat Weight Loss Food #3 - Coconut Oil

Coconut oil has numerous weight loss benefits and it is similar to olive oil in that it is a good oil for cooking and a good alternative to vegetable oils and other oils that can cause weight gain, inflammation and other health problems. Coconut oil is a good source of medium chain triglycerides, which have been shown to boost your natural metabolism and work is a quick source of energy that the body can use right away. They don't end up stored as body fat like the long chain fatty acids in other oils can, so it's a good choice for a cooking oil, and some studies have even shown that coconut oil is better than olive oil for weight loss!

High Fat Weight Loss Food #4 - Avocados

Avocados are a perfect weight loss food even though they are high in calories. They are also a good source of monounsaturated fats like olive oil and nuts. Avocado oil has the same effect, and a Penn State study found that people who consumed 40 grams of high oleic acid oils like olive oil and avocado oil per day were able to reduce their body fat around their belly and reduce the expression of certain genes that are related to fat production. One tablespoon of avocado oil is 120 calories and it can be used for higher heat cooking because it has a higher smoke point than olive oil.

High Fat Weight Loss Food #5 - Grass Fed Beef

As long as you aren't on Phase 2 of the HCG diet you can enjoy pretty much every cut of grass fed beef without worry too much about weight gain. Although beef can be higher in calories than other types of protein as well as fat, grass fed beef has been shown to contain a higher amount of omega-3 fatty acids than other types of beef, and these fatty acids have been proven to potentially lower your risk of heart disease. If you have a history of heart disease in your family you might want to be careful about your red meat consumption, but grass fed beef can definitely help you lose weight because it is lower in calories and high in blood sugar stabilizing protein.

High Fat Weight Loss Food #6 - Walnuts

Walnuts are considered to be an excellent food for heart health but they are also a good option when you're trying to lose weight. Walnuts contain a lot of calories per serving like many other types of nuts, but don't let that deter you because they are an excellent source of omega-3 fatty acids as well as other important vitamins and minerals like copper, manganese and biotin. The vitamin E in walnuts is known to be very protective against heart problems and a diet that is high in omega-3 fatty acids has been shown to be associated with a healthy weight. They are a great option for a healthy snack and far better than most processed snacks or diet snacks when you're trying to keep the weight off.

High Fat Weight Loss Food #7 - Fatty Fish

Fatty fish are also one of the best sources of omega-3 fatty acids, and it is widely agreed that pretty much every type of fish is great for weight loss. Salmon, cod, trout, haddock, sardines, and low fat fish are a great choice because of the high omega-3 content, which is associated with a healthy weight and heart as previously mentioned. As a side benefit, the omega-3 fatty acids in fish can help fight against other metabolic problems and have even been shown to be protective against cognitive decline.

High Fat Weight Loss Food #8 - Dark Chocolate

Dark chocolate is one of the few dessert foods that has several great health benefits. Although it is high in fat, with over 65% of the calories in a serving coming from fat, it is loaded with antioxidants and can lower LDL cholesterol levels and high blood pressure. When looking for a good healthy dark chocolate bar the higher the percentage of cocoa and the lower the sugar amount is the better. 70% or higher is recommended for health benefits, and be careful about the sugar content if you're trying to lose weight, but it's definitely a much better dessert to have a small piece of dark chocolate rather than milk chocolate or ice cream.

About the author

Dr. Constance Odom, MD

5 min read