>>11439907
I lost 10 kg without counting, cause you're just less hungry (fat doesn't affect your brain like sugar, nor does it trigger insulin, which is a fat storing hormone). It's "weight stabilizing" though, so you won't skinny without counting calories. I stopped losing at a (high end) normal BMI, then kept that weight until I moved to England and changed eating habits/started doing manual labour and gained 7 kg ;_;
>>11439909
You eat high fat, because you have to replace those calories from carbs with something, and it can't be protein because your body starts converting it to glucose after a certain point (also too much protein puts a strain on your kindeys).
Don't be afraid of fat. Eating fat does not make you fat, despite what some vegans claim. Good quality fat (saturated, mono-unsaturated, omega-3) is good for you. If you're worried about cholesterol, don't be. What causes bad cholesterol (small sized LDL) is not saturated fats, but carbs (and prob other stuff that I'm too lazy to find out about). Eating cholesterol (like eggs) is completely harmless.
And now I just realized you asked WHAT to eat, not why you eat fats lol. So here's some good sources of fat: butter (stay away from other dairy if you want to lose weight though, the protein is BAD for your insulin levels, like way worse than sugar), fat meats and fish (not bacon etc., try to eat as clean as possible), avocado is a good source for mono-unsaturateds, olive oil, coconut oil/milk, rapeseed oil is okay if you absolutely must have a flavourless oil, but it does contain a lot of omega-6, and mayonnaise, low carb nuts (absolutely not cashew/peanuts) are pretty good, but way too easy to overeat, so I don't eat them. Honestly, if you eat fat meat (like pork sausages) you barely need to add any "pure" fats. Just decide on your macros and count. For example, 20-30 grams carbs (not counting fibre), 1g of protein per kg bodyweight, and then the rest fat.