Counting calories as a means to losing weight has been highly debated in the last 100 years. Some swear by its effectiveness, while others believe it to be nothing more than a sign of bondage to food.

You might be surprised to learn that exercise is not the most effective way to lose weight, though it can be part of the plan. If you want to lose weight, you need to consume fewer calories than you burn. If you consume more than you burn, you’ll experience weight gain. I believe this is where counting calories can really up your healthy weight loss game. 

Benefits Of Tracking Food

Tracking what you eat is important. It gives you a starting point and helps to avoid overeating. Counting calories also helps you see which foods to eat and which foods to avoid. But be careful to remember that high calorie foods are not always “bad” foods. While eating fruits and vegetables is important, that doesn’t mean eating other foods is bad. There are a number of high calorie/high fat foods that are packed full of nutrition and can actually help you on your weight loss journey.

For brides wanting to lose weight before their wedding, I typically recommend about 1600 calories per day. The more nutrition you can get in those 1600 calories the better.

10 High Calorie Foods for Weight Loss

Foods that are high in healthy fat and lower in carbohydrates will fill you up faster and keep you feeling full longer. As a result, you will not need to consume as many calories in order to feel satisfied. These foods are high in calories, but most of their calories come from healthy fat. Specifically, most of their calories come from Omega 3 fatty acids.

Lean protein is also a vital part of any healthy diet, but here we are going to discuss high calorie/high fat foods that will actually help you lose weight.

1. Avocado

The trendiest superfood on the market is trendy for a reason. Avocados are packed full of vitamins C, E, K, and B-6 as well as folate, magnesium, and potassium. 

Avocados are also packed full of Omega-3 fatty acids. One cup of avocado has about 235 calories, and most of those calories come from fat. You honestly can’t do much better than this nutrient-dense fruit. 

Outside of weight loss, there are many reasons you should include avocado in your diet regularly. The nutrients in avocados help to strengthen your heart, eyes, and bones, prevent certain cancers, lower risk of depression and improve digestion, lower risk of heart disease, among other things.

I recommend you eat ½ of an avocado a day or every other day.

2. Salmon

3 oz of salmon contains 177 calories and about 11 grams of fat. While the fat content is not as high as an avocado, I include it in this list because it accounts for almost ⅓ of the calories you will typically include in your dinner, and at 17g it is an excellent source of protein.

Salmon is also high in B vitamins, potassium, selenium and antioxidants. Salmon is one of the best sources of long-chain Omega 3 fatty acids, which have been credited with lowering blood pressure, lowering cancer risk and decreasing inflammation in the body. 

In addition to its health aspects, salmon is also a delicious option when adding a protein to your meal. As with most foods, moderation is key. A 4 oz salmon filet makes a perfect main dish for dinner.

3. Chocolate

I know chocolate is not what you usually think of in relation to dieting or counting calories, but hear me out. 

According to the United States Department of Agriculture, a 101-g bar of dark chocolate with 70–85 percent cocoa solids provides:

• 604 calories

• 7.87 grams of protein

• 43.06 grams of fat

• 46.36 grams of carbohydrates

• 11.00 grams of dietary fiber

• 24.23 grams of sugar

• 12.02 milligrams (mg) of iron

• 230.00 mg of magnesium

• 3.34 mg of zinc

While it is higher in sugar and carbohydrates than I typically recommend for foods, it is also very high in healthy fat content as well as fiber, iron, magnesium and zinc. But, the biggest reason I include it in my list, is that it is a great way to get a sweet treat that still adds a benefit to your health. Just try to limit your daily chocolate consumption to 100-150 calories worth.

4. Nuts and seeds

One-half cup of almonds has 414 calories, 35 grams of fat, and 15 grams of protein. Fiber content is high in almonds as well, with about 9 grams in one-half cup. They are a good source of calcium and iron as well.

Nuts are also cholesterol-free, sodium-free, gluten-free and low in saturated (bad) fat. 

The wide variety of flavor in nuts makes them a delicious snack you are not likely to get tired of. You can choose from Almonds, Brazil Nuts, Cashews, Hazelnuts, Macadamia Nuts, Peanuts, Pecans, Pistachios, or Walnuts. Seeds like flax seeds and chia seeds are also honorable mentions. All are great sources of healthy fat, protein and fiber. So be sure to add more nuts and seeds into your diet when you’re looking for high calorie foods to lose weight.

5. Eggs

With only 75 calories per egg, it doesn’t strictly qualify as a high calorie food. However, with 5 grams of fat crammed into those 75 calories, eggs are a great source of healthy fat and protein. They can also help build lean muscle mass, as they’re full of protein.

Eggs are also inexpensive and an effective way to increase your fat and protein without increasing your grocery budget. And they are a good source of the vitamins and minerals your body needs daily.

6. Olive Oil

Oil has gotten a bad rap over the years, and for some oils there is good reason, but not all oils are created equal.

In just 1 tbsp of Olive Oil you consume 119 calories of pure fat. Of the 14 grams of fat, only 1.9 grams are saturated fats, leaving 12.1 grams of good, healthy fat.

If you need to add to your calorie count, Olive Oil is a great option for cooking your fried eggs, skillet salmon and even with some balsamic vinegar on top of a salad.

7. Nut butters

To piggyback off the idea of eating more nuts and seeds, when you’re looking for more high calorie foods for weight loss, nut butters should definitely be on the list. 

The number of calories in just 1 tsp of peanut butter is about 96 calories, 4 grams of protein, 3 grams of carbs, 8 grams of fat, and 2 grams of fiber.

Use nut butters as a dip for your fruits and veggies, add it to your oatmeal, or spread it across rice cereal are just a few ideas. Of course there’s the classic peanut butter, but you can also find almond butter, cashew butter, or even sunflower seed butter as alternatives.

8. Cheese

Cheese is a great snack option for those looking for high calorie foods to lose weight.

The number of calories in just 1 slice of provolone cheese is 100. There’s also 7 grams of protein, 1 gram of carbs, and 8 grams of fat. An ounce of parmesan cheese is not too far behind, bringing in 110 calories and an impressive 12 grams of protein and 8 grams of fat. Cottage cheese has 13 grams of protein, 4 grams of carbs, and 3 grams of fat per half a cup.

Pair them with nuts and seeds, fruit, or jerky as a well balanced snack option.

9. Red meat

Can’t forget about the red meat! Go lean and think about lean ground beef or even steak for high protein, low fat and low carb options.

A 6 oz flank steak is 230 calories, 36 grams of protein, 0 grams of carbs, and 9 grams of fat. A 4 oz of 93% lean ground beef is 170 calories, 25 grams of protein, 0 grams of carbs, and 8 grams of fat.

Have red meat like steak for breakfast a couple of times out of the week (or of course dinner)! Pair it with a green vegetable of your choice and you’ve got something delicious and nutritious.

10. Sweet potatoes

Don’t pick sweet potatoes if you’re looking for a high protein option. What makes sweet potatoes so great for weight watchers is the fact that they are complex carbohydrates and rich in fiber.

1 medium sized sweet potato yields 4 grams of fiber. Sweet potatoes are calorie dense foods with 112 calories in just 1 potato. Eat it baked or try them as sweet potato noodles, mashed sweet potatoes, or baked sweet potato fries if you’re looking for fun ways to incorporate this ingredient.

Mix High Calorie and Low Calorie Foods for Ideal Calorie Counts

When putting together your meal plans it is a good idea to mix some of these high-calorie foods in with your low-calorie, high-protein foods. We’ve put together some great examples in this 1500 calorie meal plan!

Some other foods higher in calories that are great when mixed with low-calorie foods are dried fruit, as they goes perfectly with salads.

Some great options for low-calorie, high-nutrition foods are greek yogurt (even full-fat yogurt), feta cheese, fresh vegetables, and fruits.

If you would like more information on effective weight loss leading up to your wedding, read my post How to Lose Weight Before Your Wedding 3 Months Away.