:max_bytes(150000):strip_icc()/Bad-High-Calorie-Foods-to-Add-to-You-Diet-if-Youre-Trying-to-Lose-Weight-6bb68e4039a64e35a4ab4e201db41792.jpg "6 “bad” high-calorie foods you should eat for weight loss")
The general tone is that you need to cut calories to lose weight. While that’s true, as a nutritionist I don’t want people to always focus on the calories in every food. Instead, I urge them to focus on healthier alternatives and substitutes. For example, replacing potato chips with a handful of nuts or replacing a fast food meal with one you cook yourself. Why? Simply cutting calories without paying attention to the quality of your food will not lead to permanent, sustainable and healthy weight loss.
Surprisingly, certain high-calorie foods can actually support your weight loss goals. These foods are packed with important nutrients like healthy fats, fiber and protein that help you feel satisfied and full. Read on to learn which six “bad” high-calorie foods you should include in your diet if you want to lose weight.
6 “bad” high-calorie foods to add to your diet if you’re trying to lose weight
1. Olive oil
Have you ever eaten a plate of boiled chicken breast, broccoli, and steamed brown rice? Raise your hand if you felt unsatisfied afterward. (We did too.) Contrary to popular belief, you don’t have to eliminate all sources of oil or fat from your diet if you want to lose weight. Adding olive oil, a heart-healthy and anti-inflammatory oil, can improve the flavor of your meals, promote the absorption of fat-soluble vitamins, and induce feelings of fullness, which can ultimately help reduce your calorie intake.
Avoid using cooking sprays and use a tablespoon to keep an eye on the serving size of your olive oil, as 1 tablespoon of olive oil contains 120 calories. Add 1 or 2 tablespoons of olive oil when sautéing proteins or vegetables in a pan or roasting vegetables in the oven, or brush chicken with oil before putting it on the grill. Skip fat-free salad dressings and make one of our 22 healthy homemade salad dressings with olive oil.
2. Nuts
A handful of almonds, walnuts or pistachios is a delicious and crunchy snack to enjoy even when you’re trying to lose weight. Nuts often get a bad rap for being high in calories and fat, but they contain three nutrients that help you lose weight. Together, the nuts’ healthy unsaturated fat, fiber and protein help keep you feeling full. Research shows that a higher intake of nuts is associated with lower body weight and body fat. Try to eat 28 to 42 grams of nuts per day.
Sprinkle nuts into your cereal, oat, yogurt, salad and grain bowls or add them to smoothies or smoothie bowls.
3. Avocado
Avocados are buttery, creamy and rich, making them a favorite of many. However, if you’re trying to lose weight, you may think you should avoid them due to their high calorie content. A whole avocado can contain over 300 calories, so it’s important to watch your portion size. A standard serving is about a third of an avocado, which contains 80 calories and more than 3 grams of fiber.
Unlike other fruits, avocados contain lots of healthy monounsaturated fats. They also contain a lot of fiber, a nutrient that is crucial for weight loss and overall health. Fiber makes you feel full, prevents overeating, and can help you maintain a healthy weight. Mash avocado on a slice of toast, use it in sandwiches, use it instead of mayonnaise in tuna or chicken salad, or blend it into smoothies.
4. Cheese
Cheese lovers may feel like they have to give up their favorite cheddar if they want to lose weight. However, cheese is a quick, easy and delicious way to boost your protein intake. Protein-rich foods keep you feeling full and satisfied longer, and the body burns calories when it breaks down protein. Studies show that a high-protein diet can help you lose weight.
Cheese contains protein, fat and bone-building calcium. Some varieties even contain probiotics that support gut health. Limit your serving size to about 1 ounce. Enjoy it with a piece of fruit for a balanced midday snack, or add it to a spinach panini. A little cheese goes a long way, so sprinkle parmesan or sharp cheddar over your veggies to enhance their flavor.
5. Seeds
Whether you like chia seeds, flax seeds, hemp seeds, sunflower seeds or pumpkin seeds, seeds offer numerous benefits. Similar to nuts, seeds contain a powerful combination of three nutrients that can help you lose weight: unsaturated fats, fiber and protein. Research has shown that supplementing with whole flax seeds can lead to a reduction in body weight and waist circumference in overweight or obese individuals.
Seeds are incredibly versatile and can be incorporated into both sweet and savory meals. Enjoy chia seed pudding as a filling breakfast or snack, add flax seeds to smoothies, and sprinkle hemp seeds on salads or grain bowls for a delicious crunch.
6. Nut and seed butter
Whether you prefer peanut butter, almond butter or sunflower seed butter, there are numerous nut and seed butters on grocery store shelves that fit into a healthy weight-loss diet. These butters are nutrient-dense, offering about 100 calories per tablespoon, but they also contain weight-loss nutrients — healthy fats, fiber and protein — that promote feelings of fullness. As long as you limit portions to about 2 tablespoons per meal or snack, you’ll be fine.
Look for nut butters with as few ingredients as possible. For example, if you’re buying almond butter, the ingredients list should only include almonds (and salt, if desired). Limit the choices of added syrup, sugar, or other oils.
Enjoy nut and seed butter on whole grain toast, drizzled on multigrain waffles or pancakes, stirred into yogurt, or as a base for energy ball recipes.
The conclusion
Some foods have more calories than others, but certain nutrient-dense options can help you lose weight. Including olive oil, nuts, avocado, cheese, seeds, and nut and seed butters in your diet will provide you with essential fats, fiber, and protein, so you’ll feel full after meals and snacks throughout the day. Plus, they’re pretty tasty, too.
