5 High-Fat Foods You Should Be Eating to Lose Weight

5 high fat foods1

There’s a disturbing study floating around the interwebs these days:

“A review of 33 trials involving 73,589 men, women and children in America, Europe and New Zealand found that choosing low-fat foods helped people lose around 3.5 pounds, slim their waist-lines and cut bad cholesterol – all without dieting.” (Source)

Choosing low-fat foods helped people lose weight.

“Carolyn Summerbell of Durham University, who co-led the research, said the trick to slimming down and staying that way was to find a way to eat what you can stick to for life. Cutting down on fat will help, she said, adding that this meant opting for low-fat yoghurt, skimmed milk and reducing intake of butter, cheese and fatty snacks like crisps and cakes.” (Source)

The trick to slimming down and staying that way was to find a way to eat what you can stick to for life.


Diets don’t work. In order to change your body, you have to take the time to experiment and find a way of eating that works for you. A way of eating that you can easily (and happily) keep up for the rest of your life.

Opting for low-fat yogurt, skimmed milk and reducing intake of butter, cheese and fatty snacks.

Partially agreed.

Reducing your intake of foods like crackers and cakes in favor of whole foods will most definitely help you lose weight and keep it off. Whole foods like vegetables, fruits, and animal proteins always win over processed foods like cookies and cakes. Whole foods have actual nutrition as opposed to empty, sugary calories.

Weight loss aside, choosing low-fat yogurt and skimmed milk is probably one of the worst things you can do for your health.

Low-fat foods like yogurt and skim milk are not real food.

When the natural dairy fat is removed from things like yogurt and milk, other ingredients are added to maintain flavor and texture.  These other ingredients are most often extra sugars and artificial fillers.

“Many low-fat food items contain high levels of processed salt and refined carbohydrates, which are added to low-fat foods to make up for the loss in taste and flavor that results from the artificial removal of fats. Both of these additives are linked to numerous health problems, including obesity and heart disease. (Source)

Egg Yolks are RAD Why would you take the fat out? Our bodies need fat to run efficiently. Not only is fat is your optimum source of fuel, it adds to a food’s satisfaction factor and helps you absorb nutrients.

When you eat low-fat foods, you end up eating more sugar and artificial ingredients than you would if you stuck to their full-fat counterparts.  Increasing sugar in your diet affects your insulin response and your ability to burn fat.

Relying on these low-fat, nutrient poor foods will leave you hungry, dissatisfied and ultimately malnourished.

Diets too low in fat can lead to all kinds of complications. Depression, cancer and even heart disease (source).

Including some high fat, nutrient dense foods in your routine is one of the best things you can do for your body and your weight loss goals. They will not only fill you up better—they’ll nourish you better than low-fat foods ever could.

Here are 5 High-fat foods you should be eating to lose weight:

Grass-fed butter. Butter is a great source of Omega 3 fatty acids, fat soluble vitamins (A,D,E K2) and conjugated linoleic acid (CLA). CLA has been shown by some studies to reduce the risk of cancer. Fat soluble vitamins are important to almost every part of your body from your skin and bones to your hormones.  So enjoy a little grass-fed butter on your veggies or in your coffee.

Avocado. Avocados are packed with monounsaturated fatty acids (MUFAs), which have been shown to lower “bad” cholesterol, may increase “good” cholesterol and improve heart health. They’re also a great plant source of vitamin E and have “wide-ranging” anti-inflammatory properties (Source)

Egg Yolks. I always cringe when a client tells me they had one egg and three egg whites for breakfast. The yolks are where the nutrition is! Egg yolks are jam-packed with carotenoids and essential fatty acids.  Eggs are basically nutritionally incomplete without their yolks. Grass Fed Steak Tip

Grass-fed Red Meat.  Don’t be afraid of red meat! Grass-fed red meat actually has less fat than meat from grain-fed cows– it might not technically be a high-fat food, but it’s one of those foods that conventional wisdom says to stay away from. Meat from grass-fed or pastured animals has some really great nutrients in it. Including “two to four times more omega-3 fatty acids than meat from grain- fed animals”. (Source) Grass-fed meats are also a great source of CLA and fat soluble vitamins.

Coconut. Coconut is a magical fruit. It has to power to do everything from reduce inflammation to relieve Crohn’s symptoms to support healthy skin. Throw some unsweetened coconut flakes into your trail mix, or eat a spoonful of coconut butter to reap the benefits of this tropical fruit. As you can see, there’s the point in consuming less sweets, also for the sake of your teeth health, which is easy to check if you learn more about Hills Dental Design and the tips they kindly provide.

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High fat, nutrient dense foods are integral to a balanced diet.

Eating these foods will allow your body to truly thrive. Yes, they’re higher in calories than low-fat crackers and Light n’Fit yogurt, but they are nutritionally superior.


It’s your choice: rely on low-calorie, low-fat processed foods like yogurt and skim milk and be hungrier and less nourished, or eat some high-fat, nutrient dense foods and feel satisfied and nourished.

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Do you include high-fat, nutrient dense foods in your daily food routine? Feel free to tell me your favorites in the comments below.

16 Responses to 5 High-Fat Foods You Should Be Eating to Lose Weight

  1. Heather Sussmann Stefan December 14, 2012 at 9:46 AM #

    I’m trying to change the way I eat. I’m a horrible eater – so addicted to sugar – and my waistline proves it. I have a love/hate relationship with food, as most women do, and dieting never works for me. I’m fed up with the extra weight (about 20 – 25 lbs) and feeling horrible, so after doing a little reading, I’m trying a low-carb diet – but not a “diet” in the traditional sense. I mean I’m trying to change my eating habits permanently. It’s tough starting during the Christmas season, but I had to do it because I can’t afford to gain another 5 lbs. In less than two weeks I’ve lost 5 lbs., and it’s definitely more satisfying and easier to keep up than the low fat/low calorie route. The toughest part is that my life is so busy that I don’t have time for cooking and lots of food preparation, and there aren’t nearly as many low-carb convenience food options than there are for low calorie/fat, that’s for sure.

    Great article, thanks for posting!

    • Allison December 14, 2012 at 11:16 AM #

      Thanks for sharing, Heather. I agree– the holidays are a tough time to change the way you eat– most people aren’t eating foods they usual eat during the time between Thanksgiving and New Years. I like to call this “deviating from your usual food routine.”

      You’re off to a great start by looking at this low carb “diet” as a lifestyle change– that’s the biggest thing. Making small, manageable changes that you can easily stick with for a lifetime.

      Let me know if you have any questions!

    • Mandy C. January 2, 2014 at 10:47 AM #

      The first few weeks are the hardest. Keep at it. I did it by eating the one vegetable I liked (steamed broccoli) and I ate a 12 oz bag at the start of lunch and dinner EVERY DAY for months. I also made a big pan of baked boneless skinless chicken breasts and ate those during the week. Also, eat an organic apple with the peel every day. I lost 107 lbs in 11 months starting out like this and have kept it off for 3 years.

    • Kay Barton January 3, 2014 at 10:21 AM #

      U dont need to diet, cut down the portion size and eat it slower, that way ur body sustains the nutrients for longer, thus making you feel fuller for longer xx

  2. Paleo Man December 14, 2012 at 10:45 AM #

    I’ve lost over 150 pounds by changing my lifestyle. I live a low carb high fat (LCHF) lifestyle. I’m now 58 years old and have been keeping the weight off going on 3 years now. You should read the book “Wheat Belly” by Dr. William Davis, and checkout the dietdoctor.com web site.
    If I can do it, anyone can do it.

    • Allison December 14, 2012 at 11:14 AM #

      That’s AWESOME, Paleo Man! I’ve read and love Wheat Belly– everyone should read this book! Thanks so much for sharing!

  3. Peg December 15, 2012 at 9:51 AM #

    I lost 25 pounds between August 2011 and January 2012 by cutting out carbs and jogging 2 miles a day 3x a week. My usual diet consisted of breakfast: fresh fruit, coffee with cream and two fried eggs and two slices of lean ham. Lunch: a hunk of cheddar cheese and an apple. More coffee with cream in the afternoon and maybe another piece of fruit and a few raw nuts. Dinner was some chicken or beef or fish with greens sauteed in butter and olive oil, and a glass of red wine. This food kept from feeling hungry and was delicious and satisfying. Since then I have lost an additional ten pounds continuing to eat a low carb diet and plenty of nutrient dense high fats foods. I agree that grass-fed meats are best if you can get them; our farmers’ market has a number of vendors/farmers who sell grass fed chicken and beef and humanely-raised pork.

    • Allison December 17, 2012 at 10:38 AM #

      That’s great, Peg! Thanks for sharing.

  4. Wendy December 15, 2012 at 10:47 AM #

    After baby #2, I kept the last 10 pounds on for nearly two years. After transitioning to a high fat, whole food diet, the weight came off with no effort whatsoever. Now, after baby #3, I have 15 extra pounds to deal with, but I’m a lot less stressed about it this time.

    • Allison December 17, 2012 at 10:25 AM #

      It’s wonderful that you’re not stressed! It sounds like you’re confident that you have the tools and knowledge to deal with those extra 15 pounds! Thanks for sharing, Wendy!

  5. L December 15, 2012 at 3:50 PM #

    amen! I think it’s so interesting how people would rather fill their body with unsatisfying processed fake foods, rather than just eating a whole diet with real ingredients to feel healthy. Unprocessed real foods are so much more delicious, more filling, and have so many less hidden health consequences so we don’t overeat and have enough energy throughout the day. Just as we cannot pronounce the names of the chemicals in some dieting foods, our body treats those chemicals as something it cannot digest. Wake up!

    • Allison December 17, 2012 at 10:24 AM #

      Yes! We’re on the same page, L

  6. Stacey December 16, 2012 at 12:24 PM #

    You mentioned to add grass fed butter in coffee. Was this a mistake? Did you mean grass fed cream? Is there such a thing? Great information by the way and I enjoyed your article.

  7. Martha Wild King February 22, 2016 at 3:27 PM #

    Hi Allison, I too have lost weight eating foods which should be taboo according to all of the women’s magazines. My weight was about 140 and I am 67 years old so last summer my husband of 36 years and I decided we needed to “eat small.”

    We began eating about one half of what we normally eat. At that time, I thought to myself, “If I have to ‘eat small’ then I am going to do like the French do and eat RICH!” So I allowed myself to use real organic half-in-half (lactose free since I have lactose challenges), whole lactose-free organic milk, organic butter, walnuts, seeds, dried fruits, olive oil, whole fat yogurt, real cheese, and organic meats. God created all of those things that way and men have tinkered with them to make them low calorie so I wanted to eat them in the natural way He created them. That made sense to me.

    Anyway, what I noticed since July 2015 is that I don’t have the hunger at all which I used to have and I don’t want to eat nearly as much. Sometimes I even forget to eat. I generally have coffee with half-in-half and whole milk in the morning some gluten free cereal, nuts, and whole milk. Then for lunch I have one piece of gluten free bread and good sandwich meat (without nitrates or hormones), carrots, and an apple, and for dinner a bit of meat, vegetables with butter, and a little starch like organic potatoes or white or brown rice. My dinner plate is about 1/2 of what my husband eats–that is how I like it to look. Also I have my scotch at night or some red wine. My exercise is walking a mile or two a day.

    Anyway since “Eating Small and Rich,” I have lost 15 pounds without even trying, and my desire for sweets has nearly evaporated. Sweets now are just a bite or two of good chocolate. My weight is now a reasonable 125 and I want to lose more if I can. I was on Weight Watchers for years and have never been able to break into the 120’s. My husband has also lost 10 pounds without even trying too. The whole thing has intrigued me to where I am telling everyone about it, and I thought you’d like to know. I wonder if other “senior citizens” have had the same results.


  1. Fun Things To Read on Friday - December 14, 2012

    […] loved reading Allison break down 5 High Fat Foods You Should Be Eating To Lose Weight It’s that time of year where we are all inundated with commercials about losing weight and […]

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