Fat phobia drove dieting for a long time. Raise your hand if you used to nom on fat-free Snack Wells or Cheezits back in the day. And it makes sense that we’d see this nutrient as the bad guy since fat has more calories per serving than other nutrients. Plus, it’s found in high doses in lots of unhealthy foods.
Almonds, walnuts, and pistachios make a great snack for someone who wants to lose weight. They’re crunchy, tasty, satisfying, and if you buy them in the shell, they take a little effort to eat. Just practice portion control and measure out a quarter-cup. You can also sprinkle them on oatmeal, salads, or add to homemade trail mix, says Larson.
(Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
“Eggs have really great healthy fats,” says Larson. And because those fats actually help you absorb the phytonutrients that are found in leafy greens, they’re a perfect protein-packed salad topper.
These water-retaining seeds actually help de-bloat your middle. “When you mix chia with any liquid, it becomes a gel-like substance and it’s very, very filling,” says Larson. Try a handful in your morning oatmeal or smoothie to make it extra satisfying.
What does EVOO have that other oils don’t? Oleocanthal. It’s a compound that’s been shown to help reduce inflammation, says Larson. And that’s great news since research has shown a correlation between inflammation and weight gain. She encourages making salad dressings at home with extra virgin olive oil and roasting veggies in the oil. You can even drizzle a little on top to serve for extra flavor. (Remember, greens + healthy fats = more nutrients, so toss those fat-free dressings!)
Who knew your occasional nighttime craving for a spoonful of peanut butter could actually be R.D.-approved? As long as it’s a strictly a spoonful, you’re good to go. “Keeping it within one to two tablespoons is important,” Larson says. “You can put it on fruit. You can put it on toast.” Nut butters (including almond and cashew) also have the added health boost of antioxidants and minerals that your body needs.
Just a quarter of the decadent green fruit will do. Aside from its traditional pairing with a slice of toast at breakfast, a particularly unexpected way to take advantage of an avocado’s healthy fats is to incorporate it into a smoothie. You’ll remain full for a lot longer, and it will give your smoothie a deliciously creamy texture that just can’t be beat.
Plentiful omega-3 fatty acids are the reason fish is known as brain food, but they also help ensure this lean protein satisfies you. Opt for fatty or oily fish—which includes not just salmon but also arctic char, mackerel, sardines, anchovies, albacore tuna, halibut, and shellfish like oysters and mussels. An easy way to sneak these into your diet without making a meal of them: Pre-game your meal with an order of oysters.