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Photo:Ali Redmond
Ali Redmond
The common refrain is that in order to lose weight you must cut calories. Although this is true, as a dietitian I don’t always want people to focus on the calories in each food. Instead, I urge them to focus on making healthier swaps and substitutions. For example, swapping out potato chips for a handful of nuts, or replacing one fast-food meal with a home-cooked one. Why? Simply cutting calories without focusing on the quality of your food will not lead to a lasting, sustainable and healthy journey toward weight loss.
Surprisingly, certain high-calorie foods can actually support your weight-loss goals. These foods are packed with essential nutrients like healthy fats, fiber and protein that contribute to satisfaction and fullness. Keep reading to learn which six “bad” high-calorie foods you should add to your diet if you are trying to lose weight.
6 “Bad" Snacks You Should Be Eating When Trying to Lose Weight, According to a Dietitian
6 “Bad” High-Calorie Foods to Add to Your Diet If You’re Trying to Lose Weight
1. 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.) Contrary to popular belief, you don’t need to cut out all sources of oil or fat from your diet if you are trying to lose weight. Addingolive oil, a heart-healthy and anti-inflammatory oil, can enhance the flavor of your meals, encourage the absorption of fat-soluble vitamins and promote feelings of satiety, all of which can ultimately help reduce your calorie intake.
2. Nuts
Noshing on a handful of almonds, walnuts or pistachios is a delicious and crunchy snack you can enjoy even if you are trying to lose weight.Nutsoften get a bad rap for being high in calories and fat, but they contain a trio of nutrients that support weight loss. 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.
Sprinkle nuts into your cereal bowl,oats, yogurt, salads and grain bowls or toss into smoothies orsmoothie bowls.
3. Avocado
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. Mash avocado onto a slice oftoast, feature it insandwiches, use it in place of mayo in tuna orchicken salad, or blend it into smoothies.
4. Cheese
Cheeselovers might feel they have to cut out their favorite Cheddar when trying to lose weight. However, cheese offers a quick, easy and delicious way to boost your protein intake.Protein-rich foodshelp you feel satisfied and fuller for longer, and the body burns calories as it breaks down protein. 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. A little cheese can go a long way, so sprinkle Parmesan or sharp Cheddar on veggies to enhance their flavor.
The 6 Healthiest Cheeses You Should Be Buying
5. Seeds
Whether you love chia,flax, hemp, sunflower or pumpkin, seeds offer numerous benefits. Similar to nuts, seeds are packed with a powerhouse combo of three nutrients that can help you meet your weight-loss goals: unsaturated fats, fiber and protein. Research has shown that supplementing with whole flaxseeds can lead to a reduction in body weight and waist circumference among those who have weights considered overweight or obese.
Seeds are incredibly versatile and can be incorporated into both sweet and savory meals. Enjoychia seed puddingfor a filling breakfast or snack, add flaxseeds tosmoothiesand sprinkle hemp seeds on salads or grain bowls for a delicious crunch.
6. Nut and Seed Butters
Whether you prefer peanut butter, almond butter or sunflower seed butter, there are numerous nut and seed butters on grocery store shelves that can fit into a healthy eating routine for weight loss. These butters are nutrient-dense, offering around 100 calories per 1 tablespoon, but they also pack weight-loss-friendly nutrients—healthy fats, fiber and protein—that promote fullness.As long as you control portions to about 2 tablespoons per meal or snack, you’re good to go.
Look for nut butter with minimal ingredients. For example, if you are buying almond butter, the ingredient list should contain only almonds (and salt, if desired). Limit options with added syrups, sugar or other oils.
Enjoy nut and seed butters spread onwhole-wheat toast, drizzled onmultigrain wafflesor pancakes, stirred into yogurt or used as a base inenergy ball recipes.
The Bottom Line
Some foods are higher in calories than others, but certain nutrient-dense options can support weight loss. Incorporating olive oil, nuts, avocado, cheese, seeds, and nut and seed butters into your diet will provide you with essential fats, fiber and protein, helping you feel satisfied after meals and snacks during the day. Besides, they’re pretty tasty, too.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.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.13330USDA 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. 2020;29(3):166-173. doi:10.7570/jomes20028Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO.The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials.Obes Rev. 2017;18(9):1096-1107. doi:10.1111/obr.12550USDA Department of Agriculture. FoodDataCentral.Nuts, almond butter, plain, with salt added.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.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.13330USDA 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. 2020;29(3):166-173. doi:10.7570/jomes20028Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO.The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials.Obes Rev. 2017;18(9):1096-1107. doi:10.1111/obr.12550USDA Department of Agriculture. FoodDataCentral.Nuts, almond butter, plain, with salt added.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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.13330USDA 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. 2020;29(3):166-173. doi:10.7570/jomes20028Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO.The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials.Obes Rev. 2017;18(9):1096-1107. doi:10.1111/obr.12550USDA Department of Agriculture. FoodDataCentral.Nuts, almond butter, plain, with salt added.
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. 2020;29(3):166-173. doi:10.7570/jomes20028
Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO.The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials.Obes Rev. 2017;18(9):1096-1107. doi:10.1111/obr.12550
USDA Department of Agriculture. FoodDataCentral.Nuts, almond butter, plain, with salt added.
