If you're aiming for weight loss, the phrase "full fat" might seem counterintuitive. Full-fat items are often linked with luxury, yet some of these foods could actually be pivotal in your weight loss endeavors. In this article, we spoke with Catherine Gervacio, RND, a seasoned nutritionist-dietitian and certified exercise nutrition coach at EHProject. She highlights 10 optimal full-fat foods for weight loss that not only aid in your journey but also delight your palate.
The common notion has long been that opting for low-fat or fat-free alternatives is the best strategy for weight loss. Nevertheless, recent research and nutritional insights are questioning this long-held belief. The National Institutes of Health points out that avoiding full-fat foods isn't necessary for weight loss, provided they contain healthy fats rather than saturated fats, which can contribute to weight gain and increased risk of chronic diseases. Healthy fats encompass monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).
1) Cheese
Including cheese in your diet, in moderation, can be beneficial due to its high content of fats, protein, and essential nutrients like calcium. Recommended cheese varieties for a balanced diet include feta, goat cheese, and mozzarella.
Cheese is rich in protein, which aids in creating a feeling of satiety as it digests slowly. This protein content provides essential amino acids that help in building lean muscle mass. Moreover, the nutritional value of cheese, encompassing calcium, vitamin B12, and phosphorous, plays a crucial role in overall health, thereby supporting a healthy weight loss process," explains Gervacio.
2) Seeds
Gervacio notes that the fat and fiber in seeds are key to promoting satiety and reducing cravings. The fiber, especially, decelerates the digestion and absorption of nutrients, including carbohydrates. This leads to a steady release of glucose into the bloodstream, avoiding abrupt rises and falls in blood sugar levels, which can affect hunger and cravings.
From chia seeds to flaxseeds and pumpkin seeds, these small but mighty seeds are packed with healthy fats, fiber, and vital minerals. They can be easily added to yogurt, salads, or blended into smoothies for a nutrient-rich, full-fat enhancement to your diet.
3) Eggs
Whether boiled, scrambled, or in omelets, eggs are a versatile, protein-packed, full-fat food option that can help kickstart your day with satisfaction, aiding in sustained weight loss.
"Eggs are rich in high-quality proteins and contain healthy fats. This combination is effective for controlling appetite and providing the body with essential amino acids. They are often a go-to choose for individuals aiming to burn fat and build lean muscle, particularly when coupled with an exercise regimen," explains Gervacio."
4) Granola
Granola, often loaded with nuts, seeds, and occasionally dried fruits, offers a crunchy and satisfying addition to yogurt or as a milk accompaniment. However, be cautious of added sugars and opt for a high-quality granola for a nutritious, full-fat snack.
Gervacio highlights, "Many granolas use fats as a binding agent and include nuts for added fiber and protein, qualifying them as a full-fat food. Their blend of complex carbohydrates, nuts, and fats ensures a consistent energy supply, which is beneficial for physical activities. Since regular exercise plays a vital role in healthy weight management, granola serves as a convenient snack to fuel energy-expending activities and aid in calorie burning."
5) Yogurt
Full-fat yogurt not only offers a creamy texture but also delivers probiotics, calcium, and protein, establishing it as a nutrient-rich option for weight loss efforts. Combine it with fruits or granola for a tasty and fulfilling snack that supports your weight loss objectives.
Gervacio points out, "Yogurt provides both protein and probiotics. Probiotics can play a role in enhancing insulin sensitivity, which helps regulate blood sugar levels. This regulation is beneficial for weight loss."
6) Dark Chocolate (70%-80% Cocoa)
Indeed, it's true research indicates that chocolate can play a role in your weight loss journey, though there's a catch. Aim for dark chocolate with a cocoa content of at least 70 percent. A higher cocoa percentage translates to less sugar and more beneficial fats.
Gervacio explains, "Dark chocolate of this variety can satisfy sweet cravings without excessive indulgence. Additionally, the caffeine and theobromine found in cocoa can have a mild stimulating effect on metabolism."
7) Fatty Fish
Gervacio notes, "Fish varieties such as salmon and mackerel are abundant in omega-3 fatty acids, which are beneficial for heart health and aid in weight loss. These fatty acids have the potential to reduce fat storage by affecting the genes and enzymes responsible for fat metabolism, leading to less body fat accumulation." Additionally, these types of fish are rich in protein, a macronutrient known for its satiating properties, helping to keep cravings at bay."
8) Olive Oil
Olive oil, a key element of the Mediterranean diet, is prized for its monounsaturated fats and antioxidants, making it an excellent option for heart health and weight loss.
Gervacio highlights, "The antioxidants in olive oil have anti-inflammatory properties. Since chronic inflammation is linked to obesity, mitigating inflammation can support weight loss efforts." She further adds, "Olive oil is a heart-healthy and advantageous substitute for less healthy fats, contributing to better dietary habits conducive to both health improvement and weight loss."
9) Nuts
Nuts are a nutritional powerhouse, offering a rich blend of essential nutrients, fiber, and healthy fats. This combination ensures you stay satiated and energized.
Nuts contain an abundance of healthy fats that promote fullness and provide lasting energy, helping to suppress hunger between meals. Their fat composition includes monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs), and a small amount of saturated fats. Interestingly, research indicates that regular consumption of nuts may actually lower the risk of obesity.
10) Avocado
Gervacio points out, "Avocados are abundant in healthy monounsaturated fats (MUFAs), which contribute to a sense of fullness and contentment following meals. Research indicates that these fats can help boost metabolic rate, thereby facilitating weight loss." Incorporating a moderate serving of avocado into your meals could be a key strategy for appeasing hunger and advancing your weight loss objectives."