High-fat foods have often been perceived negatively in the context of weight management, but emerging research suggests that certain high-fat foods can be beneficial for weight loss. The traditional belief that all fats are detrimental to health has evolved, recognizing the importance of incorporating healthy fats into a balanced diet. Foods rich in healthy fats, such as avocados, nuts, seeds, and olive oil, can provide satiety and stabilize blood sugar levels, reducing overall calorie intake.
We spoke with Jesse Feder, RDN, CPT, to learn about the four unexpected high-fat food to add more of in your diet because they actually aid in weight loss. Feder revealed that avocados, almonds, chia seeds, and salmon are the high-fat foods to eat more of.
Avocados
Avocados, renowned for their rich and creamy texture, boast a high-fat content primarily composed of monounsaturated fats, which are considered heart-healthy. Despite their calorie density, avocados have been associated with weight loss due to their ability to promote a sense of fullness and satiety. The monounsaturated fats in avocados, combined with fiber and essential nutrients, contribute to a feeling of satisfaction, potentially reducing overall calorie intake.
"Avocados are a high fat food that is great for weight loss. This is because it is high in monounsaturated fats which are healthy and can support a healthy metabolism. Additionally, avocados are quite high in fiber which can help keep you satiated for long periods of time. This can prevent you from overeating or snacking throughout the day and aid in weight loss," Feder says.
Almonds
Almonds, with their abundant nutrient profile and high-fat content, have garnered attention for their potential role in weight loss. Despite being calorie-dense, the majority of the fats in almonds are heart-healthy monounsaturated fats and polyunsaturated fats. These nuts are rich in fiber and protein, contributing to a feeling of fullness and reducing overall calorie consumption.
"Almonds are very high in dietary fiber. This is great for stabilizing blood sugars and energy levels as well as keeping you feeling satiated. This is very importing for aiding in weight loss," Feder notes.
Chia Seeds
Chia seeds, recognized for their tiny size, pack a powerful nutritional punch, including a notable amount of healthy fats. Despite being high in fat, the majority of the fats in chia seeds are omega-3 fatty acids, which are beneficial for heart health. The high-fiber content of chia seeds contributes to a feeling of fullness, potentially reducing overall calorie intake. When combined with liquid, chia seeds form a gel-like consistency, further enhancing satiety. This unique quality may help with weight loss by promoting a sense of satisfaction and controlling appetite.
Feder adds that they "are very high in both soluble and insoluble fiber. This can help keep you feeling full and moving things along your digestive tract. This can help aid in digestion as well as weight loss.
Salmon
Salmon, a fatty fish prized for its rich flavor and nutritional benefits, contains high levels of omega-3 fatty acids, particularly EPA and DHA. While it may seem counterintuitive, the consumption of fatty fish like salmon has been associated with weight loss and improved metabolic health. Omega-3 fatty acids play a crucial role in regulating inflammation and may enhance insulin sensitivity. The protein content in salmon also contributes to a feeling of fullness, potentially reducing overall calorie intake.
Feder further elaborates on salmon and its high-fat content by noting that "although it is a protein, is actually quite high in fat. It contains high amounts of omega 3 fatty acids which can support cardiovascular health and also reduce inflammation throughout the body. This can help you maintain a healthy lifestyle and aid in weight loss. Additionally, the high amounts of protein in salmon is great for filling you up and keeping you full for long periods of time which is also great for weight loss."
