5 Fatty Foods That Boost Weight Loss

Discover the power of fabulous fats. (That's right, fabulous!)

Fat is practically a four-letter word where weight loss is concerned. But not all fats will wreck your waistline. It’s time to add these 5 fatty foods that boost weight loss to your menu.

Saturated fats are unhealthy fats that we should eat sparingly or not at all. These are the type found in certain cuts of meat as well as lard and whole-fat dairy products. Trans fats are also a health no-no, and they’re often found in commercially-made pastries and desserts, plus some packaged snack foods. Bad types of fat have been linked to weight gain, high cholesterol, and some types of cancer.

However, choosing the right fatty foods for weight loss can be an important tool in keeping pounds and inches off for good. Polyunsaturated fats are one type that research suggests reduces body fat and increases calorie-burning muscle mass [1]. Monounsaturated fats are another type believed to boost the metabolism and help burn fat more efficiently.

1. Avocados
These gems contain a monounsaturated fat called oleic acid, which is a significant source of energy for cells. In other words, the body uses the fat from avocados to create energy rather than store it as fat tissue.
Avocado Recipes
Avocado Breakfast Pizza
Grilled Chicken and Avocado Tacos with Cilantro Lime Crema
Strawberry and Avocado Salad with Strawberry Balsamic Dressing
Grilled Shrimp Salad in an Avocado Shell

2. Walnuts
These nuts are an excellent source of polyunsaturated omega-3 fatty acids. What’s more, researchers discovered that those consuming walnuts reported better appetite satisfaction than those who didn’t [2].
Walnut Recipes
Spinach Pear Walnut Salad
Banana-Walnut Bran Muffins
Balsamic Chicken and Brussels Sprouts
Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts

3. Salmon
One 4-ounce serving of salmon contains more omega-3 fatty acids than most American adults consume over several days [3]. As a bonus, those healthy fats also support joints, helping them to stay strong and active. Choose wild-caught salmon instead of farmed to avoid fish potentially injected with coloring or antibiotics.
Salmon Recipes
Herbed Salmon with Broccoli Bulgur Pilaf
Orange-Glazed Salmon with Wilted Kale
Salmon Patties
Delicious Sockeye Salmon

4. Almonds
Almonds offer monounsaturated fats, making them one of the fatty foods that boost weight loss. In published research, obese adults who ate an almond-rich, low-calorie diet showed a 62% greater weight loss and 50% greater reduction in waist size than those on just a low-cal diet [4].
Almond Recipes
Almond-Pesto Pasta
Clean-Eating Almond Butter and Jelly
Apricot and Almond Chicken Salad
Almond-Crusted Tilapia

5. Pumpkin Seeds
These seeds deliver poly- and monounsaturated fats to increase fat burn and satisfy the appetite. Pumpkin seeds are a great to-go snack and they taste yummy mixed into salads, making them one of the fatty foods that boost weight loss that’s simple to add to the diet.
Pumpkin Seed Recipes

Chili-Lime Spiced Pumpkin Seeds
Quinoa Protein Bars
(swap out almonds for pumpkin seeds)
Slow Cooker Cranberry & Pumpkin Granola
Honey Nut Breakfast Cereal
(swap out almonds for pumpkin seeds)

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[1] Science Daily

[2] U.S. National Library of Medicine

[3] WHFoods

[4] WHFoods


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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