If weight loss is your goal, experts encourage you to incorporate certain calorie-rich foods into your diet.
Ali Redmond
The common refrain is that so you can lose weight you must cut calories.
Instead, I urge them to focus on making healthier swaps and substitutions.
Photo:Ali Redmond
Surprisingly, certain high-calorie foods can actually support your weight-loss goals.
Olive Oil
Ever sit down to a plate of boiled chicken breast, broccoli and steamed brown rice?
Raise your hand if you felt unsatisfied afterward.
(Us, too.)
Skip the fat-free salad dressings and make one of our22 Healthy Homemade Salad Dressings Made with Olive Oil.
Together, nuts' healthy unsaturated fat, dietary fiber and protein promote fullness and satiety.
Research has found a higher intake of nuts is linked to lower body weight and body fat.
Aim to eat 1 to 1.5 ounces of nuts per day.
Avocado
Buttery, creamy and rich, avocados are beloved by many.
One whole avocado can pack over 300 calories, so its important to watch portion sizes.
Unlike other fruits,avocadosare high in healthy monounsaturated fats.
And, they are high infiber, a nutrient critical for weight loss and overall health.
Fiber promotes fullness, prevents overeating and can help you maintain a healthy weight.
Cheese
Cheeselovers might feel they have to cut out their favorite Cheddar when trying to lose weight.
Research shows that consuming a high-protein diet can support weight loss.
Cheese packs protein, fat and bone-building calcium, and some varieties even contain probiotics to support gut health.
Keep your portion size to about 1 ounce.
Enjoy it with a piece of fruit for a balanced midday snack or add it to aSpinach Panini.
Seeds
Whether you love chia,flax, hemp, sunflower or pumpkin, seeds offer numerous benefits.
Seeds are incredibly versatile and can be incorporated into both sweet and savory meals.
Look for nut butter with minimal ingredients.
Limit options with added syrups, sugar or other oils.
Besides, theyre pretty tasty, too.
USDA Department of Agriculture.
FoodDataCentral.Oil, olive, salad or cooking.
Nishi SK, Viguiliouk E, Blanco Mejia S, et al.Are fatty nuts a weighty concern?
A systematic review and meta-analysis and dose-response meta-regression of prospective cohorts and randomized controlled trials.Obes Rev.
2021;22(11):e13330.
doi:10.1111/obr.13330
USDA Department of Agriculture.
FoodDataCentral.Avocados, raw, all commercial varieties.
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr.
2017;18(9):1096-1107. doi:10.1111/obr.12550
USDA Department of Agriculture.
FoodDataCentral.Nuts, almond butter, plain, with salt added.
