10 High-Fat Foods That Could Actually Aid in Weight Loss

Contrary to popular assumption, when eaten in moderation and as part of a balanced diet, some fatty foods can aid in weight loss. This is a list of foods high in fat and how they help you lose weight. We also discuss their general health advantages.

Ten high-fat foods that can genuinely aid in weight loss:


Avocados are low in carbohydrates and high in fiber and healthy fats. They can support weight management, lessen hunger cravings, and increase feelings of fullness. Savor avocados as a nutritious addition to smoothies, on toast, or in salads.


Nuts like almonds, walnuts, pistachios, and others are a great source of fiber, protein, and good fats. They help control food intake and give a satiety sensation. But remember to watch your portion sizes because nuts are high in calories. Choose nuts that are unroasted or raw, free of salt or oil additions.

Extra virgin olive oil

Monounsaturated fats, found in premium extra virgin olive oil, can promote heart health and increase satiety. Instead of deep-frying, use olive oil for light sautéing or salad dressings.

Oily fish

Fatty fish such as mackerel, trout, sardines, and salmon are great providers of omega-3 fatty acids. These fats support fat burning, lower inflammation, and control hunger. Steam, bake, or grill oily fish to make a healthy dinner.

Oil from coconuts

Coconut oil has a lot of saturated fat, but it also has medium-chain triglycerides (MCTs), which can speed up metabolism and make you feel fuller longer. When baking or cooking, use coconut oil sparingly.

Sunflower seeds

Chia seeds are a great source of protein, fiber, and omega-3 fats. They reduce calorie intake and promote fullness in the stomach by absorbing liquid and expanding when consumed. Chia seeds can be added to oatmeal, yogurt, or smoothies.

Yogurt with full fat

Studies show that full-fat dairy products can be more satisfying and result in lower calorie consumption when consumed mindfully, despite the fact that low-fat dairy products are frequently promoted as aids in weight loss. Select plain yogurt without added sugar and top with nuts or fresh fruits for a nutritious breakfast or snack.

Dark chocolate

High cocoa content (70% or higher) dark chocolate has antioxidants and good fats. It helps regulate appetite and satisfies cravings for sweets. Eat a tiny piece of dark chocolate every now and then as a treat.


The myth that eggs are bad for you because they contain cholesterol has mostly been refuted. Eggs are a great source of vitamins, essential amino acids, and good fats. When incorporated into a balanced diet, they promote fullness and can lower total calorie intake.


Good fats, fiber, and antioxidants are abundant in flaxseeds, pumpkin seeds, and sunflower seeds. You can add these seeds to smoothies, yogurt, or salads to give them a fuller feeling.