The Truth About Fatty Foods and Weight Loss (Plus 5 to Avoid)

Fatty Foods and Weight Loss – Five Foods to Avoid

You may not know this, but you can’t live without eating fat. Your body would cease to function without a certain amount of it each day. So while it’s tempting to think that fatty foods are to blame for an extra curvy waist and need to be removed from your diet, the truth is it’s not that simple.

The science is pretty clear – weight gain and weight loss are all about calories in, calories out. And for the most part, it really doesn’t matter where those calories come from… you could literally eat anything and still lose weight as long as it’s in the right quantities (just keep in mind, nutrition is more than calories).

So that said, why does eating fat make you gain weight faster than other foods? It’s actually quite simple.

The real reason you should avoid fatty foods.

How many potatoes could you eat in a single sitting before you were stuffed? Two? Three?

What about tablespoons of olive oil? Probably a lot more, right? (Let’s ignore for a second the fact that no one will likely do this. Nor should try it.)

What you probably don’t realize is that one tablespoon of oil and one medium sized potato contain the same number of calories.

That’s because fat (which is what oil is) is extremely calorie dense. In fact, it’s the most calorie dense food group there is, weighing in at a whopping 9 calories per gram. (For comparison: carbs and protein are 4 calories per gram)

This is the problem with fatty foods… they pack a big calorie punch in a small serving size, so it’s much much easier to overconsume on your daily calorie intake (and store the surplus in the form of body fat).

That said, which fatty foods pack the biggest calorie load in the smallest space? Here are 5 you should remove from your diet if you’re trying to shed excess pounds.

5 fatty foods to avoid.

Processed snack foods

This probably seems like a no-brainer (especially if you understand what we’re talking about above) but processed snack foods like potato chips are loaded with oils and fats that not only make them rich and tasty but also pack a ton of calories in a very small serving. This makes it really easy to overdo it on quantity, and to blow your calorie limit for the day with just a few bites.



Generally speaking, margarine is actually better for you than butter. That’s because it’s made from vegetable oils, which are typically unsaturated fats. However, that’s not always true. Certain margarines actually contain a high level of trans fats, which are worse for you than animal fats. Generally speaking, the more solid the margarine is, the more trans fats it contains, and the more you should avoid it.


Deep fried foods

This should make sense after everything we’ve discussed. Remember – oil equals fat. And anything that is cooked in oil is going to have a lot of fat added to it. This is, of course, one of the big reasons why deep-fried foods taste so good, but the more you can avoid these, the easier it will be to manage your total calorie count for the day. Deep-fried foods are loaded with calories that aren’t very filling or healthy.

Cakes and pies

Pie crusts are the worst when it comes to high calorie and low satiation. They are typically made from nothing more than lard (animal fat) or butter and flour, so you better believe pie crusts are loaded with fat. Same story with cakes. And apart from there being a lot of fat in pies and cakes, they also contain a lot of sugar. Sugar is easier for your body to process than fat, so your body will take all the calories it needs from sugar first. If there’s any room left over, it will turn to the fat after. But anything excess will be stored!

Ice cream

Generally speaking, animal fats are worse for you than vegetable fats. And since a lot of ice cream is made from full-fat milk, you’re getting a lot of calories from fat in each serving. Not only that but just like cakes and pies, you’re also getting a lot of sugar, which will be processed first (leaving only a little room in your daily calorie count to process all the fat).

What about “good fats”?

When it comes to weight loss, whether you are eating bad or good fats isn’t as important as paying attention to is your overall intake. In a calorie sense, fat is fat. That said, good fats like unsaturated fats can help with other health issues, so if you’re going to consume fat, it’s best to stick to vegetables, nuts, and fish fats.

But remember: cutting all fat out of your diet is a bad idea. Try to have a moderate amount of “good fats”, while skipping foods that contain a lot of the “bad fats”.


Managing the quantity of fats you eat is the most critical step in any weight loss effort. You could eat nothing but fried foods every day all day and still lose weight. So watch how much you consume.

That said, always keep in mind that nutrition is more than just calories in/calories out. There are other things in your food your body needs to function as well! And along those lines, some things will actually help you shed excess body fat faster.

We want to hear from you… what questions do you have regarding nutrition and dieting? Leave a comment below and we’ll help you answer them!

This article was originally posted on April 2018

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