It’s time to abandon the notion that all fats are detrimental, even if your goal is to shed pounds. Although it’s crucial to monitor both the quantity and type of fat you consume, including adequate amounts of healthy fats (monounsaturated and polyunsaturated) is vital for your well-being. These fats provide your body with necessary energy, support cellular functions, and play a key role in absorbing nutrients.
However, it’s important to distinguish between healthy and unhealthy fats, making it essential to know which foods supply the beneficial kinds. To find some of the top foods that can help you incorporate monounsaturated and polyunsaturated fats into your diet in 2025, we sought advice from doctors, dietitians, and other health experts. Continue reading for their recommendations, tips, and insights.
8 Healthy, High-Fat Foods For 2025 Weight Loss, According To Experts
1. Dark Chocolate
Dark chocolate, renowned for its deep cocoa concentration and unique bitter taste, has gained recognition as a possible aid in weight reduction. This indulgent treat, rich in fats, is thought to support weight control by curbing sweet cravings and providing health advantages. Unlike milk chocolate, dark chocolate contains relatively less sugar, reducing the likelihood of sudden blood sugar spikes.
"Dark chocolate contains less sugar than milk chocolate, making it a better choice for those looking to manage their weight. It is rich in antioxidants, particularly flavonoids, which may help improve insulin sensitivity, reduce inflammation, and support overall heart health. The higher cocoa content provides a more intense chocolate flavor, which can satisfy cravings with smaller portions," Mary Sabat, MS, RDN, LD says.
2. Whole Eggs
Whole eggs make an excellent addition to your diet when aiming for weight loss. While some individuals prefer egg whites for their high protein and low-fat content, the yolk also provides valuable nutrients that support weight loss efforts. Therefore, experts advise not to avoid whole eggs merely to drop a few pounds.
"Eggs provide high-quality protein, healthy fats, and nutrients like choline," Dr. Ralph Waldo, health and weight loss expert, tells us. "Studies show eggs keep you feeling full, reduce appetite, and support weight loss," he adds. "For diabetics, eggs have minimal impact on blood sugar when eaten in moderation," Waldo says.
3. Wild-Caught Fish
Wild-caught fish, particularly those like salmon, mackerel, and sardines, are high in omega-3 fatty acids. These healthy fats have been shown to improve insulin sensitivity and reduce inflammation, both of which are beneficial for maintaining stable blood sugar levels.
"Wild-caught fish like salmon and tuna offer anti-inflammatory omega-3 fats and protein. Omega-3s help sensitize cells to insulin and improve blood sugar control. Fish is a staple of diets I recommend for glucose regulation and weight management," Waldo reveals.
4. Avocados
Whether you're incorporating it into a salad or whipping up some guacamole, Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit advises making this well-loved fruit a staple in your diet if you're aiming to increase your healthy fat consumption. “Avocados are rich in monounsaturated fat which offers a lot of cardiovascular and digestive benefits while losing weight,” she tells us.
Luckily, it’s also packed with important nutrients. “It is rich in vitamins E, C, and A to act as antioxidants to keep the body healthy,” she goes on. And it can even help boost your metabolism: “The vitamin C content of avocados can fight off free radicals that can slow down the metabolic rate.”
5. Almonds
For a wholesome and crunchy snack, few options surpass a handful of nuts. According to Gervacio, almonds rank among the top choices for something that's both nourishing and filling. “They are considered a plant-based protein source to keep losing weight without worrying about the health consequences of excessive cholesterol intake,” she points out.
“Almonds are rich in fiber for better digestion. They can also prolong satiety to prevent overeating during meals.” In turn, snacking on these nuts can help reduce your overall calorie intake, which is one great way to promote weight loss.
6. Olive Oil
Olive oil is widely used in various dishes across different cuisines, and the best part is that, according to Gervacio, it’s among the healthiest fats you can eat. “Olive oil contains about 75% monounsaturated fat, which is known to reduce levels of bad fats in the body,” she explains.
“It also contains the antioxidants oleuropein and oleocanthal which are said to contribute to weight loss by being anti-inflammatory, a study states.” Because of this, olive oil is often considered the finest choice for cooking, and it's undeniably a healthier alternative to vegetable oils that can cause inflammation. Additionally, it has a wonderful flavor!
7. Chia Seeds
One quick way to add not only fiber, but also crunchy flavor to your weight-loss-friendly breakfast, Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM, says, is to throw in some chia seeds. "Chia seeds are a great source of fiber, antioxidants, and omega-3 fatty acids," he says. All of these nutrients, Cowin explains, can help with inflammation and weight loss. Omega-3 fatty acids, he adds, are "especially beneficial for weight loss because they help to reduce inflammation and control hunger," and are found in chia seeds.
Lisa Richards, registered nutritionist and creator of The Candida Diet agrees, and says that chia seeds are "often overlooked," but an "exceptionally healthy ingredient" to add to your yogurt or other meals to "make it healthier and provide you with more benefits." This superfood, she adds, is "versatile and packs a lot of nutrition into a small package."
The Bottom Line
A balanced diet includes proteins, carbohydrates, and healthy fats to enhance satiety and energy levels, allowing you to manage or lose weight without feeling deprived. Nonetheless, not all fats are equally beneficial, as some lack other essential nutrients needed for a healthy lifestyle.
Even while aiming to shed pounds, you can enjoy most of your favorite foods in moderation and still make progress. However, certain foods can be more advantageous to consume daily, helping you achieve your health objectives more quickly.
