9 Whole Fat Foods That Help You Lose Weight

Written by Indrani Karmakar  • 

When you think of reducing excess weight and getting in shape, the first thing that strikes the mind is getting rid of all fat sources from your diet. Common sense dictates that you burn the accumulated body fat and consume food that doesn’t contain fats. However, numerous studies have rejected this notion. Even though saturated fats are not good for your health, some foods contain whole fats and are packed with other nutrients that help you lose weight without feeling lethargic and dizzy. Go through the list of foods that will make you fit and healthy in no time!

1. Avocado

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Avocados are a one-of-a-kind fruit which have higher fat content than most animal products. At 15% of the Daily Value (DV) per 5-ounce (150-gram) serving, avocados are among the greatest potassium sources in the diet. As a bonus, they contain a wealth of antioxidants (1). According to another study, eating one avocado per day for five weeks had a positive influence on the cholesterol profiles of 45 men and women. In addition, they’re a terrific source of fiber, which has several advantages for the digestive, cardiovascular, and weight-loss systems.

2. Cheese

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Despite its dubious image, cheese is surprisingly high in nutrients. Calcium, vitamin B12, phosphorus, and selenium are among the few minerals included in this food. A single ounce of cheese has 6 grams of protein, about as much as a glass of milk (2). It is also a good source of calcium. Like other high-fat dairy products, cheese doesn’t raise heart disease risk compared to lower-fat dairy products.

3. Dark Chocolate

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In reality, dark chocolate is a nutrient-dense meal that tastes like a sweet indulgence. This is because it has a lot of fat, accounting for around two-thirds of its calories. As an added bonus, dark chocolate is rich in fiber and several important nutrients such as iron and magnesium. In addition, antioxidants like resveratrol and epicatechin, which may have anti-aging and performance-enhancing qualities, are abundant.

4. Eggs

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Because of the yolks’ high cholesterol and fat content, whole eggs were once considered harmful. However, the cholesterol in eggs appears to have no effect on blood cholesterol levels, at least in the vast majority of individuals. In addition, there are several vitamins and minerals included in eggs, making them an excellent source of nutrition. Choline is an essential brain vitamin deficient in 90 percent of the population. Choline provides 27% of the DV. Eggs are also a good source of protein, which can help you lose weight (3).

5. Fatty Fish

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It’s no secret that fatty fish like salmon and tuna are among the healthiest options available for protein sources. Salmon, trout, mackerel, sardines, and herring are some examples of fish in this category. High in heart-protective omega-3 fatty acids, high-quality proteins, and other vitamins and minerals, these fish are a great choice for a healthy diet. Consuming fatty fish daily may improve cognitive performance, manage blood sugar levels, and reduce the risk of cardiovascular disease. Supplementing fish oil may be beneficial if you cannot consume fish.

6. Nuts

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Nutritionally, nuts are a godsend. They are abundant in fiber and healthful fats, and they are a good source of plant-based proteins. Nuts are particularly high in vitamin E and magnesium, which is a mineral that is deficient in the diets of the majority of people. As a result, people who consume a lot of nuts appear to be healthier and have a lesser chance of developing various illnesses. Obesity, cardiovascular disease, and type 2 diabetes are all included in this category of diseases. Almonds, walnuts, macadamia nuts, and a slew of other nuts are good healthy fats and calories sources.

7. Chia Seeds

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An ounce of chia seeds includes 11 grams of healthy fat. Chia seeds are high in fiber, which means that most of their calories come from fat. Omega-3 fatty acid alpha-linolenic acid (ALA) makes up the bulk of chia seeds’ fat content (4). According to research, blood pressure and inflammation can be reduced by eating chia seeds. Aside from that, they’re loaded with nutrients.

8. Virgin Olive Oil

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Virgin olive oil is full of healthy fats, and it is believed to be good for you. In addition, high oleic acid content makes it an excellent anti-inflammatory food source. The Mediterranean diet relies heavily on olive oil when it comes to heart health, blood sugar control, and weight management. Roasting veggies and making homemade salad dressings are the two best ways to use this versatile ingredient.

9. Full Fat Yogurt

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Full-fat yogurt is a good source of nutrients. Like other high-fat dairy products, it contains all of the essential elements necessary for good health. Including probiotics can have a significant positive impact on your diet. Several studies have linked yogurt to improved digestive health, weight loss, and lower heart disease risk. Researchers have found no harmful health impacts from eating full-fat dairy compared to fat-free or reduced-fat dairy. But choosing a full-fat or whole milk yogurt with little or no added sugar is essential.

While it was previously considered that meals heavy in fat lacked nutrients, a new study suggests that certain fats may not carry any health risks. In addition, the health advantages of naturally high-fat meals may outweigh those of low-fat alternatives, as they are less processed. So, which source of natural fat is your favorite? Let us know in the comments section!

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