6 “Bad” High-Calorie Foods You Should Eat for Weight Loss

The common refrain is that in order to lose weight you must cut calories. Although this is true, as a dietitian I don’t always want people to focus on the calories in each food. Instead, I urge them to focus on making healthier swaps and substitutions. For example, swapping out potato chips for a handful of nuts, or replacing one fast-food meal with a home-cooked one. Why? Simply cutting calories without focusing on the quality of your food will not lead to a lasting, sustainable and healthy journey toward weight loss.

Surprisingly, certain high-calorie foods can actually support your weight-loss goals. These foods are packed with essential nutrients like healthy fats, fiber and protein that contribute to satisfaction and fullness. Keep reading to learn which six “bad” high-calorie foods you should add to your diet if you are trying to lose weight.

6 “Bad” High-Calorie Foods to Add to Your Diet If You’re Trying to Lose Weight

1. Olive Oil

Ever sit down to a plate of boiled chicken breast, broccoli and steamed brown rice? Raise your hand if you felt unsatisfied afterward. (Us, too.) Contrary to popular belief, you don’t need to cut out all sources of oil or fat from your diet if you are trying to lose weight. Adding olive oil, a heart-healthy and anti-inflammatory oil, can enhance the flavor of your meals, encourage the absorption of fat-soluble vitamins and promote feelings of satiety, all of which can ultimately help reduce your calorie intake.

Ditch the cooking sprays and break out a tablespoon measure to keep your olive oil portion size in check, as 1 tablespoon of olive oil contains 120 calories. Incorporate olive oil by using 1 or 2 tablespoons when sautéing protein or veggies in a pan or roasting veggies in the oven, or brush chicken with oil before it hits the grill. Skip the fat-free salad dressings and make one of our 22 Healthy Homemade Salad Dressings Made with Olive Oil.

2. Nuts 

Noshing on a handful of almonds, walnuts or pistachios is a delicious and crunchy snack you can enjoy even if you are trying to lose weight. Nuts often get a bad rap for being high in calories and fat, but they contain a trio of nutrients that support weight loss. Together, nuts’ healthy unsaturated fat, dietary fiber and protein promote fullness and satiety. Research has found a higher intake of nuts is linked to lower body weight and body fat. Aim to eat 1 to 1.5 ounces of nuts per day.

Sprinkle nuts into your cereal bowl, oats, yogurt, salads and grain bowls or toss into smoothies or smoothie bowls.

3. Avocado 

Buttery, creamy and rich, avocados are beloved by many. However, when embarking on a weight-loss journey, you might think they need to be nixed due to their high calorie content. One whole avocado can pack over 300 calories, so it’s important to watch portion sizes. A standard serving is about one-third of an avocado, which contains 80 calories and more than 3 grams of dietary fiber.

Unlike other fruits, avocados are high in healthy monounsaturated fats. And, they are high in fiber, a nutrient critical for weight loss and overall health. Fiber promotes fullness, prevents overeating and can help you maintain a healthy weight. Mash avocado onto a slice of toast, feature it in sandwiches, use it in place of mayo in tuna or chicken salad, or blend it into smoothies.

4. Cheese 

Cheese lovers might feel they have to cut out their favorite Cheddar when trying to lose weight. However, cheese offers a quick, easy and delicious way to boost your protein intake. Protein-rich foods help you feel satisfied and fuller for longer, and the body burns calories as it breaks down protein. Research shows that consuming a high-protein diet can support weight loss.

Cheese packs protein, fat and bone-building calcium, and some varieties even contain probiotics to support gut health. Keep your portion size to about 1 ounce. Enjoy it with a piece of fruit for a balanced midday snack or add it to a Spinach Panini. A little cheese can go a long way, so sprinkle Parmesan or sharp Cheddar on veggies to enhance their flavor.

5. Seeds

Whether you love chia, flax, hemp, sunflower or pumpkin, seeds offer numerous benefits. Similar to nuts, seeds are packed with a powerhouse combo of three nutrients that can help you meet your weight-loss goals: unsaturated fats, fiber and protein. Research has shown that supplementing with whole flaxseeds can lead to a reduction in body weight and waist circumference among those who have weights considered overweight or obese.

Seeds are incredibly versatile and can be incorporated into both sweet and savory meals. Enjoy chia seed pudding for a filling breakfast or snack, add flaxseeds to smoothies and sprinkle hemp seeds on salads or grain bowls for a delicious crunch.  

6. Nut and Seed Butters

Whether you prefer peanut butter, almond butter or sunflower seed butter, there are numerous nut and seed butters on grocery store shelves that can fit into a healthy eating routine for weight loss. These butters are nutrient-dense, offering around 100 calories per 1 tablespoon, but they also pack weight-loss-friendly nutrients—healthy fats, fiber and protein—that promote fullness. As long as you control portions to about 2 tablespoons per meal or snack, you’re good to go.

Look for nut butter with minimal ingredients. For example, if you are buying almond butter, the ingredient list should contain only almonds (and salt, if desired). Limit options with added syrups, sugar or other oils.

Enjoy nut and seed butters spread on whole-wheat toast, drizzled on multigrain waffles or pancakes, stirred into yogurt or used as a base in energy ball recipes. 

The Bottom Line

Some foods are higher in calories than others, but certain nutrient-dense options can support weight loss. Incorporating olive oil, nuts, avocado, cheese, seeds, and nut and seed butters into your diet will provide you with essential fats, fiber and protein, helping you feel satisfied after meals and snacks during the day. Besides, they’re pretty tasty, too.