High-fat foods have long been a topic of both fascination and concern in the realm of nutrition. While it’s true that excessive consumption of high-fat foods can contribute to weight gain and health issues, it’s important to recognize that not all fats are created equal. In fact, some high-fat foods can play a crucial role in preventing the accumulation of abdominal fat, often regarded as one of the most stubborn and unhealthy forms of body fat.
We spoke with Kristen Williams, M.D., M.P.H., to find out the three high-fat foods that can actually aid in weight loss. Williams revealed that avocado, salmon, and full-fat dairy are the best options. Read on to learn more.
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Avocado
Avocado, often celebrated as a nutritional powerhouse, offers a compelling link to maintaining a slim waistline. This creamy green fruit is rich in heart-healthy monounsaturated fats, which not only provide satiety but also help regulate blood sugar levels. Additionally, avocados are loaded with fiber, essential vitamins, and minerals, promoting a sense of fullness and reducing the likelihood of overindulgence in less nutritious options.
"This high-fat plant is rich in antioxidants and is anti inflammatory, both of which are perfect for reducing the formation of visceral (abdominal) fat," Williams says.
Salmon
Salmon, a popular fatty fish, is closely associated with promoting a slim waistline and overall health. Its high content of omega-3 fatty acids not only supports heart health but also aids in reducing inflammation and improving insulin sensitivity. This combination of benefits can help prevent excess fat storage, particularly around the abdominal area. Furthermore, salmon is an excellent source of lean protein, which can increase feelings of fullness and assist in weight management.
"This fatty fish is an excellent choice for protein as well, leaving you more full and less likely to overeat later in the day. Opt for wild caught salmon to maximize micronutrients such as B12, omega 3 and reduced exposure to antibiotics, pesticides and PCBs found in farmed fish," Williams states.
When incorporated into a balanced diet, salmon's nutritional profile makes it a valuable contributor to achieving and maintaining a trim waistline.
Full-Fat Dairy
Full-fat dairy products, such as whole milk, cheese, and yogurt, may seem counterintuitive in the quest for a slim waistline, but emerging research suggests they can play a surprising role. Unlike their low-fat counterparts, full-fat dairy options are more satiating, helping to control appetite and reduce overall calorie intake. They also contain essential nutrients like calcium and vitamin D, which are associated with better body composition and reduced fat accumulation.
"Dairy such as whole milk yogurt is a great choice to prevent belly fat because the fat and protein leave you full and the probiotics nurture your gut and immune system which will further decrease your likelihood of belly fat as total body inflammation decreases," says Williams.
Moreover, some studies indicate that the unique fatty acids found in full-fat dairy could be linked to a lower risk of obesity. When consumed in moderation and as part of a balanced diet, full-fat dairy products may contribute positively to waistline management and overall health.
