7 Fatty Snacks That Will Help You Lose Weight

Fatty foods get a bad rap, but if you're trying to lose weight, they're actually a vital part of your diet.

As you might know, recent studies suggest that higher-fat, low-carb diets are more effective for weight loss than diets that eliminate fat. (The fat-free craze of the '90s is officially dead.)

And healthy monounsaturated fat, from sources like eggs, avocado, nuts, and fish, keeps you fuller longer because it's harder for your body to break down. Additionally, about a third of your calories should come from fat in order to help your body absorb nutrients and burn fat. That's right, your body uses stored fat as energy. Crazy, right?

Even saturated fat, the kind in cheese, butter, and dark chocolate, is good for your body in reasonable portions. So stop avoiding the stuff already!

To help you get a jump on your weight loss goals in a satisfying and delicious way, here are seven of my favorite fatty (in all the right ways) treats.



Deviled Eggs
I have a little love affair with deviled eggs. One egg has about 78 calories, 6 grams of protein, and 5 grams of fat. One study even shows that including eggs on a low-carbohydrate diet may improve inflammation, which can be a weight loss roadblock.

All you need to do is hard boil the egg, slice it in half, scoop out the yolk, toss the yolk in small bowl, and mash it with 1 teaspoon of Greek yogurt and ½ teaspoon Dijon mustard. Then scoop it back into each half of the egg. Slice and chop a bread and butter pickle to add a hint of sweetness on top.



Guac and Crudite
When we think of guacamole, many of us also envision chips and tequila. But eating guac doesn’t need to involve either one (at least not all the time). When coupled with almost any raw veggie, guacamole is one of the healthiest snacks you can eat. And since avocado is approximately 75% fat, a majority of which is the monounsaturated kind linked to a reduction in belly fat, you're in for a seriously satisfying treat.

Pit an avocado and mash it with ⅛ teaspoon sea salt, ½ garlic clove (chopped), and a tablespoon chopped cilantro. You can add tomatoes, onions, or lime, too.



Roasted, Spiced Nuts
I don’t know if I could live without nuts. Seriously. They are without a doubt my go-to snack. Nuts are loaded with fiber and, of course, healthy fat. One study showed that nuts may boost your metabolism and help your body break down stored fat to use as energy.

For a quick and easy spiced nuts mix, combine 2 cups of raw nuts (almonds, cashews, pistachios, peanuts, or any combination of these), 2 tablespoons of orange juice, and 2 tablespoons of Chinese five-spice powder. Bake at 250°F for 50 minutes. Stir every 15 minutes.



Yogurt and Hemp Seeds
Whole fat yogurt used to be taboo, but now studies suggest it's a great snack for weight loss. Top it with hemp seeds, which are loaded with omega-3 fatty acids, to help your body turn stored fat into energy.


Olive Tapenade on Crackers
Monounsaturated fatty acids are sort of famous for helping to reduce body weight. Plus, they're great for satisfying your salt cravings.

Blend or mix 8 pitted olives, such as kalamata olives, with ½ teaspoon of garlic and 1 teaspoon of lemon juice. Spread the mix on two high-fiber crackers.



Smoothies
Smoothies are a great option for a healthy meal replacement or snack, but the key is to pack the smoothie with the right nutrient-rich ingredients. I suggest 1 cup milk (almond milk or cow's milk), 1 cup fruit, a handful of greens, and a healthy fat, like coconut, as a basic formula.

One of my favorite healthy fats is coconut because of its flavor and its medium-chain triglycerides. Though these are a type of saturated fat, they're not the same saturated fat that's in fatty meat, for example. Plus, some studies suggest that this fat can help with weight loss.




Mini Caprese Bites
If eaten in controlled portions, cheese can be your BFF for weight loss. That's especially true for fresh mozzarella, which is a lower-calorie cheese that's super-satisfying, according to recent studies. That sense of fullness can help keep you from getting hangry and reaching for those must-eat-now-or-else snacks.

Stack two toothpicks with a cherry tomato, a mini ball of fresh mozzarella, and another cherry tomato. Bon appetit.