Best high-calorie foods that will help you lose weight

Perceptions of dietary fats are constantly changing. Instead of completely excluding fats from the diet, nutritionists recommend adding healthy fats that can become allies in the fight against excess weight.

According to Eating Well, fat is indeed more caloric than other nutrients: 1 gram of fat contains 9 calories, while proteins and carbohydrates contain only 4 calories. However, not all fats are the same. Fats are vital nutrients that provide energy, support cellular functions, and help absorb nutrients.

Where to start weight loss

The Mediterranean diet, rich in healthy fats, has proven effective for weight loss. Studies show that people who follow this diet are twice as likely to maintain their achieved weight. Additionally, the Mediterranean diet helps reduce waist circumference and visceral fat, especially when combined with calorie restriction and physical activity.

Avocado

Rich in fiber and monounsaturated fats, avocados increase the feeling of satiety, making them valuable for weight control. Studies have shown that daily consumption of avocado improves diet quality and reduces cholesterol levels.

Fatty fish

Salmon, tuna, mackerel, and other fatty fish are excellent sources of protein and omega-3 fatty acids. Scientific reviews confirm that fish consumption promotes weight loss, reducing calorie intake by 4-9%.

Full-fat dressings not only improve the taste of salads but also help absorb fat-soluble vitamins A, E, D, and K from vegetables.

Nuts

Contrary to popular belief, nuts can help with weight control by providing a feeling of fullness. Replacing less healthy foods with nuts is associated with less weight gain and a reduced risk of obesity. They also improve the overall quality of the diet and support healthy metabolism.

Full-fat yogurt

Full-fat yogurt is rich in protein, calcium, B vitamins, and probiotics. Studies show that moderate consumption of high-fat dairy products helps maintain a healthy weight. A meta-analysis of data from more than 30,000 people found that every 50 grams of yogurt per day reduces the risk of excess weight by 13%.