For much of the 20th century, low-calorie and low-fat diets were touted as the best method for weight loss.
But in reality, counting calories isn’t always the best way to lose weight. According to the Independent, many foods marketed as low-calorie can be unsatisfying, making it difficult to maintain a strict low-calorie lifestyle. Not to mention, many foods marketed as low-calorie options are devoid of nutrition and unhealthy in the long run.
Foods with more calories aren’t necessarily unhealthy — some of them are so high in calories because they contain nutrients. They’re also often more filling, so adding some high-calorie health foods into your diet might keep you from snacking.
The following foods are relatively high in calories, and may have even been shunned by weight loss advocates in the past — but they could actually aid weight loss.
Keep in mind, though, that not all high-calorie foods are created equal. The foods on this list are rarely overeaten for a reason: they’re largely unprocessed and incredibly filling. The same can’t be said for a high-calorie donut or cheeseburger so you should still enjoy those sparingly.
Egg yolks don’t deserve their bad reputation.
Conventional wisdom held that because egg yolks contained much of the fat and cholesterol content of the egg, they were the enemy of dieters everywhere.
Today, we’ve realized that while the yolk, according to the USDA, is the most caloric part of the egg (it has 55 calories compared to the white’s 17), that’s because it’s the part of the egg that holds all the nutrition.
Egg yolks contain vitamin B12, phosphorus, iron, folate, and lutein. Some of these vitamins and minerals are hard to find in other foods, making the egg yolk a staple of a healthy diet.
For weight loss purposes, the egg is handy because of its high fat and protein counts. These compounds make eggs more filling than many other foods with similar amounts of fat and protein. Plus, according to the USDA, one egg has only 0.56 grams of sugar, meaning eggs are unlikely to spike your insulin and cause you to become hungry later on.
And before you insist that eggs belong on a bad-food list because of their fat and cholesterol content, here’s some good news: Dr. Joseph Mercola told HuffPost that cholesterol and fat have been unfairly demonized for years. The truth about dietary cholesterol’s effect on cholesterol in the blood is much more complicated than previously believed.
Avocados are a healthy, filling snack.
It’s hard to believe that millennials’ favorite brunch staple was once placed on the “avoid” lists of so many diets. According to the USDA, avocados are quite highly caloric and high-fat for a plant-based food, which turned many nutritionists off. But their low-sugar, high-fat and high-protein breakdown makes them a great diet food.
According to Women’s Health Magazine, avocados have high levels of potassium, which may help reduce bloating. Their high-fat content makes them super filling. Plus, their monounsaturated fat content makes them a vital tool in combating heart disease and bad cholesterol, according to Mayo Clinic.
Oils and butter are filling and satisfying, in moderation.
Oils and butter have been demonized for decades, and some of their detractors might have a point: foods that are fried in oil could increase risks of diabetes, heart disease, weight gain, and more, according to research done by Harvard University.
There are few studies on oil’s direct connection to weight loss, but anecdotal evidence proves that many people are finding success by adding butter and oil to their meals, most notoriously to their coffee. But a small amount of grass-fed butter or unheated oil can add fat to your meal can make your meal much more satisfying.
One study shows that if you’re going to add a butter or oil to your diet, your best bet might be medium-chain triglyceride oil. MCT oil was found to be more satisfying than coconut oil or vegetable oil, and study respondents reported feeling full for three hours longer after consuming MCT oil.
Eat full-fat dairy to lose weight.
Dairy might not be for everyone. Some scientists say it might not even be necessary for a balanced diet, while others have found that a diet rich in cheeses can help you lose weight, as reported by The Telegraph. You might not be down with dairy, but if you are going to eat it and hope to lose weight, you should probably make it full-fat.
While skim milk used to be the preferred dairy product of dieters, it’s now been found that consumption of full-fat dairy is actually linked to a lower rate of obesity, according to NPR. Low-fat milk has been linked not only to weight stagnation but weight gain. If that’s not a good reason to swap your sad zero-fat string cheese for some sharp, full-fat cheddar, I don’t know what is.
Nuts will fill you up quickly.
Nuts are another wholesome, naturally occurring food that was considered fattening for years. They pack an insane caloric punch in terms of mass, but they’re super filling.
This isn’t only due to their protein, fat, and fiber content, but could also be because of their texture. Nutrition scientist Richard Mattes speculated to the New York Times that they might be especially filling because of how crunchy they are. That satisfying crunch could send signals to your brain that you’re full, he said.
As a bonus, they have been linked to a lower risk of heart disease.
