Have you ever heard the phrase 'full-fat' and immediately thought, 'No way, that's a one-way ticket to weight gain'? Well, think again! It turns out that embracing certain full-fat foods might just be the secret weapon you need on your weight loss journey. We spoke with Catherine Gervacio, a registered nutritionist-dietitian and certified exercise nutrition coach, who shared 10 of the best full-fat foods for weight loss that will not only satisfy your taste buds but also support your goals.
For the longest time, we've been told to steer clear of full-fat options and opt for low-fat or fat-free alternatives if we want to shed those extra pounds. However, recent research and nutritional wisdom are challenging this notion. According to the National Institutes of Health, as long as the full-fat foods you choose are healthy fats—specifically monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs)—there's no need to avoid them for weight loss. It's time to debunk the myth that all fats are created equal.
So, without further ado, let's dive into Gervacio's recommendations for the best full-fat foods that offer both nutritional benefits and support your weight loss goals.
1. Avocado: This green gem is rich in healthy MUFAs that promote the feeling of fullness after meals. Not only that, but evidence suggests that these fats can increase your metabolic rate, making your weight loss journey a little easier.
2. Nuts: Packed with essential nutrients, fiber, and healthy fats, nuts provide the perfect nutritional balance to keep you feeling full and energized. Despite their fat content, studies even suggest that regular nut consumption can reduce the risk of obesity.
3. Olive Oil: A cornerstone of the Mediterranean diet, olive oil's monounsaturated fats and antioxidants make it a heart-healthy choice for weight loss. Plus, its anti-inflammatory effects can potentially aid in reducing obesity-related inflammation.
4. Fatty Fish: Fish like salmon and mackerel are rich in omega-3 fatty acids, which not only promote heart health but also contribute to weight loss. These fatty acids can potentially inhibit fat storage and are packed with protein to keep your cravings at bay.
5. Dark Chocolate (70%-80% Cocoa): Yes, you read that correctly—chocolate can be part of your weight loss journey! Just make sure to choose dark chocolate with a higher cocoa content and less sugar. Not only can it combat sweet cravings, but cocoa's caffeine and theobromine content may even have a mild stimulating effect on your metabolism.
6. Cheese: Cheese lovers rejoice! While moderation is key, incorporating certain cheese varieties, like feta, goat cheese, or mozzarella, into your diet can provide a good source of fats, protein, and essential nutrients. Cheese is also a great source of protein, contributing to feelings of fullness and supporting lean muscle development.
7. Seeds: Don't let their small size fool you—seeds are packed with healthy fats and fiber, which help you feel satisfied and reduce cravings. Additionally, the fiber content slows down digestion, leading to more stable blood sugar levels and reduced hunger.
8. Eggs: Whether boiled, scrambled, or in omelets, eggs are a protein-rich, full-fat food that can kickstart your day while supporting long-term weight loss. They provide high-quality proteins and healthy fats that contribute to appetite control and muscle development.
9. Granola: A crunchy and satisfying addition to yogurt or milk, granola can be a great full-fat treat. Just be mindful of added sugars and choose a high-quality granola product. The combination of complex carbohydrates, nuts, and fats provides a steady release of energy, supporting physical activity and healthy weight loss.
10. Yogurt: Beyond its creamy texture, full-fat yogurt is a nutritious choice for weight loss. Packed with probiotics, calcium, and protein, it offers satiety and supports insulin sensitivity, which can aid in your weight loss efforts. Pair it with fruits or granola for a delicious and satisfying snack.
So, there you have it: a scrumptious list of full-fat foods that can help you on your weight loss journey. Remember, it's all about choosing healthy fats and incorporating them in moderation. Embrace these options, satisfy your taste buds, and say goodbye to the outdated notion that all fats are detrimental to your goals. Happy eating!
