Yes it’s true! Calorie counting isn’t what it’s cracked up to be.  Take a fresh look at the foods you’ve been told to avoid because of their calorific value.  Here is a list of the top five calorie foods that still support weight loss.

Coconut is probably one of the best (and under-rated) tools in weight management.

I have touched on the benefits of coconut oil in a previous article.   Per 100g, coconut oil contains more calories than butter.  The difference with coconut oil however, is the way the fat behaves in the body after consuming.


The medium chain fatty acids found in coconut behave in a similar way to carbohydrates i.e metabolised into energy rather than fat storage.   In fact, the consumption of medium chain fatty acids has been found to increase energy output and induce the reduction of body fat stores.   This is based on a diet rich in medium chain fats for four weeks. I add coconut milk to a curry and also use it in smoothies.  I use the oil to roast vegetables (delicious)

Avocado contains essential fatty acids, dietary fibre and phytonutrients.

The monounsaturated fat in avocado enhances insulin sensitivity.  According to a study on avocado consumption, just half an avocado a day with a lunchtime meal increased satiety and suppressed appetite. So despite the additional calories (around 110 for half an avocado), this may be an excellent food to still support weight loss.

Flax seeds are rich in omega 3 fatty acids.

They are also one of the best sources of magnesium, which is required for over 300 metabolic processes in the body. Flax seed has been shown to improve cholesterol metabolism and reduce triglyceride levels when incorporated into a weight loss diet. Flaxseed fibre is metabolised by the colonic bacteria, which in turn produce substances that reduce inflammation. The omega 3 content of flax contributes to the reduction in triglyceride levels.

Another calorie food that supports weight loss is the date.

Dates contain more calories than other fruits, but their incredible sweetness satisfies even the sweetest tooth and they are a fantastic substitute for sugary snacks.  Dates also have a low glycaemic index, which means that they will not cause spikes in blood sugar levels.  Dates are also a good source of fibre and contain essential minerals and vitamins.   Try adding a few chopped dates to an apple crumble instead of sugar or combine dates and oats to make flapjacks.

Finally, the must-have addition to your diet is a handful of walnuts.

Walnuts are an excellent source of essential fatty acids and protein. Walnuts also contain ellagic acid, an antioxidant that helps to control blood sugar and regulate digestion.

high calorie foods2

Recipe idea:   Crunchy oat crumble

2 oz muesli, 1 tsp cinnamon, 1oz coconut oil, Handful of chopped walnuts, 2  large cooking apples or 3 dessert apples, 1 tbsp raisins or sultanas,2-3 oz chopped dates, 2 tbsp water

Put muesli, cinnamon, pumpkin seeds and walnuts into a bowl with the coconut oil.  Mix with fingers until dissolved.     Peel, core and chop apples and place in oven dish, sprinkled with sultanas/raisins and dates.  Add water.   Spoon over crumble mixture and bake for around half an hour gas mark 4.  Serve with yoghurt

Please feel free to email me for more recipe ideas.  These are just five of the high calorie foods that support weight loss.



Wien. M.,Haddad. E., Oda. K. and Sabaté. J. (2013) A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal  12 (155) p1475-2891


Soares. R., Cassani. L.,Giacomo Fassini. P., Silvah. J. H., Cristiane Maria Mártires Lima. C.M.,and Sérgio Marchini. J (2015) Impact of weight loss diet associated with flaxseed on inflammatory markers in men with cardiovascular risk factors: a clinical study. Nutrition Journal 2015, 14 (5)


Alkaabi. J.M., Al-Dabbagh.B.,Ahmad.S.,Saadi. H., Gariballa.S.,and  Al Ghazali.M  (2011) Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutrition Journal  10 (59)

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