Health and Nutrition
3 High-Calorie Foods That Can Actually Help You Lose Weight, Backed by Science
Avocados, nuts, and dark chocolate may seem fattening- but when eaten in moderation, they support satiety, digestion, and craving control.
- Shira Dabush (Cohen)
- פורסם ז' תשרי התשפ"ה
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Some foods get a bad reputation for being “fattening” because they’re high in fat or calories. However, research shows that when consumed in moderation as part of a balanced diet, certain high-calorie foods can actually support weight loss. Following are three surprising examples:
1. Avocados
Avocados are high in fat, but mostly heart-healthy monounsaturated fat. Studies show that eating avocados in moderation can promote weight loss.
How does it help with dieting?
Healthy fats in avocados help you feel full longer
They’re rich in fiber, which supports digestion and reduces hunger
A 2019 study in the Journal of Nutrition found that adding avocados to a calorie-restricted diet improved satiety and helped balance weight.
2. Nuts
Almonds, walnuts, cashews, and other nuts are calorie-dense, but they’re also packed with fiber, protein, vitamins, and minerals.
How does it help with dieting?
The combination of healthy fat and protein promotes long-lasting satiety, helping reduce snacking and overeating.
A 2014 study in the American Journal of Clinical Nutrition found that people who ate nuts as part of a low-calorie diet lost more weight than those who didn’t include nuts.
3. Dark Chocolate
While dark chocolate contains fat and sugar, moderate consumption can actually support weight management.
How does it help with dieting?
Dark chocolate contains flavonoids- antioxidants that may improve insulin sensitivity, reduce sugar cravings, and enhance mood.
In small amounts, it may help control cravings for high-calorie sweets.
A 2017 study in the Journal of Proteome Research showed that moderate daily consumption of dark chocolate reduced hunger-related hormones and supported weight loss.
While avocados, nuts, and dark chocolate are high in calories and fat, they also offer nutritional benefits that can aid in:
Curbing hunger
Improving digestion
Controlling cravings
The key is portion control and incorporating these foods into a calorie-conscious, well-rounded eating plan. When eaten mindfully, these so-called “fattening” foods can become powerful allies on your weight loss journey.
