Eating the right kinds of fat each day in combination with protein and small portions of carbohydrates (such as whole-grains, rice, sweet potatoes, etc) at each meal will satisfy your hunger for several hours while improving your heart health as well as your metabolism.

Unlike what was once believed, eating a moderate amount of healthy fat while decreasing your intake of carbohydrates will likely result in weight loss.

Once your body has taken in more calories than is required to maintain your body’s needs, any left over carbohydrates will be stored as fat and lead to weight gain.


Eating too much protein and fat can cause weight gain too but as your intake of carbohydrates decreases and you fill up on healthy proteins and fats you will begin to eat less total calories because you will be less hungry.

It’s easy to consume too many calories from carbohydrates such as breads, pasta, rice, pastries and cookies, etc.

Consuming carbohydrates without enough protein or healthy fat will cause a quick rise and then drop in blood  sugar and within two hours hunger will strike again and you will likely seek out more carbohydrates and the viscous cycle continues as total calorie intakes increases, making it impossible to lose weight.

Here is a list of healthy, high calorie foods that will help you lose weight:

Olive oil

It is rich in monounsaturated fats that are good for heart health. Studies have shown that a diet high in monounsaturated fat and low in carbohydrates resulted in more weight loss that a low-fat, high carbohydrate diet. Other studies indicate that monounsaturated fat may enhance the breakdown of stored fat.

Research also indicates that replacing other types of fat with monounsaturated fats, especially olive oil helps people lose weight without any other food restriction.

One study showed that when olive oil was substituted for saturated fat, the participants ate less calories throughout the day and either maintained or lost weight.

Try drizzling olive oil over salads and vegetables or stir fry at low-to-medium heat if using virgin and or extra virgin oils. Refined olive oil can be used for high-heat purposes.


It is high in saturated fat but unlike other saturated fats, has a unique lipid that improves blood cholesterol levels. A study found that dietary supplementation of coconut oil reduced abdominal obesity.

Try sprinkling coconut flakes over yogurts or cereals. You can stir fry chicken and vegetables with coconut oil, or mix it with almond butter, a dash of vanilla and agave nectar for a satiating snack.

Almonds5 Fatty Foods that help you lose weight_2

One study showed that when compared with a low-fat diet with the same amount of calories, a moderate-fat diet that added almonds as the extra fat lost more weight than the low-fat dieters despite the fact that both groups consumed the same amount of total calories.

Adding almonds to whole-grain cereals or eating a couple of tablespoons of almond butter with a whole-grain toast is a good way to add healthy fat to your diet. Using almond milk when cooking hot cereals or pour over cold cereals.


Avocados pack in healthy monounsaturated fats that contain oleic acid which help reduce feelings of hunger so less calories are eaten throughout the day.

A small avocado split in half with 2 eggs baked in a toaster oven is a great way to start off the day. This mix of fat and protein will keep you full until lunchtime.

Greek yogurt

The plain, full fat variety is a great choice because of its high protein and fat content. Have a cup together with 10 almonds and half of a banana for a great, balanced breakfast.

Other benefits of greek yogurt is that it is packed with probiotics which helps keep your immune system healthy as well as your digestive system. Greek yogurt is also rich in vitamin B12 for energy and healthy brain function as well as calcium, which is good for your bone health.

In summary don’t worry about gaining weight from eating a moderate amount of fat if it is the healthy unsaturated kind as in the examples above.

Weight-gain is more likely to occur when high amounts of carbohydrates are consumed alone or as part of a diet rich in saturated fats.

A small amount of saturated fats (less than 10% of your diet) are ok as long as they are not paired with foods high in carbohydrates. If you crave a hamburger once try foregoing the fries or the bun and have a salad instead.

Bottom line

Eating fat does not make you fat.

If you are currently trying to lose weight but have not been successful, try adding foods rich in monounsaturated fats to your diet together with a moderate amount of protein (3-5 oz. at each meal) and decrease the amount of starchy carbohydrates you consume to 3-4 small servings each day.

Examples of small servings: 1 slice bread, 2/3rds cup of pasta, ½ cup of rice, 3 oz. sweet potato, etc. and you may begin to shed a couple of pounds each week!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans