Expert's opinion
Over the years, dietary fats have been termed unhealthy and considered a major risk factor for heart disease. Common advice encouraged consuming low-fat diets for weight loss and improved health. However, some studies[1] have found that not all fats are the same and can offer numerous health benefits.
Saturated fats may be unhealthy in large amounts. Recent research[2] recommends that less than 10% of daily caloric intake should come from saturated fats. To maintain a healthy diet, the type of food may be important to consider.
In this article, we will be discussing different types of fat to understand good fats to eat for weight loss.
What Are Good Fats For Weight Loss?
Dietary fat can be highly nutritious and provide twice as many calories per gram as protein and carbohydrates. While there may be bad fats, there are healthy fats that can help you shed some pounds. Here’s a list of good fats for weight loss:
- Fatty fish.
- Olive oil.
- Whole eggs.
- Dark chocolate.
- Chia seeds.
- Nuts.
- Avocados.
- Yogurt.
- Tofu.
- Cheese.
Good Fats For Weight Loss
Dietary fat can be highly nutritious and provide twice as many calories per gram as protein and carbohydrates. While there may be bad fats, you may be wondering, what are good fats for weight loss? Here’s a list of good fats for weight loss:
Fatty Fish
Fatty fish are rich sources of omega-3 fatty acids and unsaturated fats, essential to brain and heart health. Research[3] recommends eating at least two servings of fatty fish every week, which equates to six ounces of cooked fish.
Good examples of fatty fish include tuna, salmon, trout, sardines, herring, mackerel, and anchovies. Both fresh and canned fish products are good options. These can be grilled, baked, boiled, air-fried, or roasted and added to your diet.
Alternatively, you can take a fish oil supplement. For example, cod fish liver oil is often suggested because it contains large amounts of omega-3s and vitamins.
Olive Oil
Extra virgin olive oil is a good source of healthy fats. It contains monounsaturated fats such as oleic acid, vitamin E, vitamin K, and antioxidants. These are essential in reducing inflammation, improving heart health, and managing weight.
One study[4] showed that olive oil increased adiponectin levels. Adiponectin is a hormone that breaks down fats in the body and helps you lose weight.
A similar study[5] also associated olive oil consumption with decreased weight, waist circumference, and body fat percentages in obese adults. It also reduced insulin resistance and body mass index in the male population.
Studies[6] also show that substituting butter, margarine, and dairy fat with olive oil helps prevent cardiovascular disease. Olive oil is one of the good fats to eat for weight loss.
Whole Eggs
Eggs are popularly known as rich sources of protein. However, many people avoid eating the yolk because it contains fat and cholesterol, which is wrongly believed to be unhealthy. Egg yolk contains healthy cholesterol, monounsaturated fats, and vitamins B and D.
Studies suggest that the fat in egg yolk reduces LDL cholesterol, otherwise known as bad cholesterol. Choline, the B vitamin in egg yolk, also prevents fat storage around your liver.[7]
The protein in egg whites is equally important for weight loss. They help you feel fuller for longer and cut back on eating too many calories. A study[8] suggests that eating three whole eggs per week improves cholesterol profile, which is necessary for weight loss.
Eggs can be boiled, fried, or added to several recipes to provide several weight and cardiovascular benefits, assisting you in your journey to utilizing good fats for weight loss.
Dark Chocolate
Mentioning dark chocolate may surprise you, but it’s a good source of healthy saturated fat, fiber, minerals, and vitamins. The saturated fat is stearic acid, which attacks fat cells, and reduces fat tissue,[9] helping you to lose weight.
Dark chocolate should be consumed in moderate amounts. It contains saturated fats, which should only account for less than 10% of your total daily calorie intake. With a high cocoa content, dark chocolate also has higher amounts of flavonols and are lower in added sugar.
Chia Seeds
Chia seeds may be small in size, but they are great sources of omega-3 fatty acids. Studies[10] have shown that consuming chia seeds can help reduce triglycerides and cholesterol in the blood. Chia seeds also contain protein and fiber, essential nutrients for losing weight.
The mix of omega-3 fatty acids, fiber, and protein adds chia seeds to the list of good fats for weight loss. Chia seeds can be added to your diet via yogurt, smoothies, milk, oatmeal, and baked foods.
Nuts
Nuts provide a beautiful blend of healthy fats, fiber, and plant-based protein. Healthy options include walnuts, almonds, peanuts, macadamia nuts, and pistachios. They can be eaten whole as nuts or processed into butter that can be enjoyed as spreads and in baked foods.
Nuts contain polyunsaturated fats, monounsaturated fats, and omega-3 fatty acids, which help prevent fat storage, lower bad cholesterol levels, and improve insulin metabolism. Walnuts, which are particularly high in omega-3 fatty acids compared to any other nuts, have been proven to have weight benefits. Studies[11] further prove that populations who eat a nut-rich diet experience lower rates of obesity.
It is important to note that nut butters are high in calories. Be sure to take note of the calories listed on the label before adding them to your diet.
Avocados
Unlike many fruits, avocados are a rich source of fat, particularly a monounsaturated fatty acid called oleic acid. Monounsaturated fatty acids boost feelings of satiety and reduce hunger, which prevents overeating.
Research[12] shows that eating one avocado daily can positively impact cholesterol. A similar study[13] found that adults who eat avocados weigh less and have a lower body mass index. Avocados also contain fiber and protein, which are beneficial for weight management and the cardiac and digestive system.
Avocados can be eaten alone, with sandwiches, or added to smoothies.
Yogurt
Full-fat yogurt is nutrient-dense. Although most of its fats are saturated fats, it also contains monounsaturated, polyunsaturated, and naturally occurring trans fats. As an excellent source of protein and fat, it slows down digestion and makes you feel fuller for longer periods, helping you lose and maintain a healthy weight.
Yogurt also contains probiotics, which play essential roles in gut health. Research[14] supports eating full-fat dairy products as they reduce blood pressure and blood sugar levels. They also raise good cholesterol levels and improve heart health.[15]
Yogurt makes a delicious breakfast or snack and is a good fat for weight loss. You may also pair it with nuts, berries, and other fruits. Be sure it is a full-fat or whole-milk yogurt with little to no added sugar for additional benefits.
Tofu
Tofu is a plant source of protein packed with monounsaturated and polyunsaturated fats. It contains soy isoflavones, which reduce blood glucose, insulin, LDL cholesterol, and total cholesterol levels.[16] These are all important for fat loss.
Add tofu to salad, noodle, and stir-fry dishes to enjoy maximum benefits. You can also take it as a pudding or add it while baking.
Cheese
Cheese may have a negative reputation, however, it is also on the list of good fats for weight loss. It is rich in protein, minerals, and vitamins, including vitamin B12, calcium, phosphorus, and selenium.
Cheese helps maintain consistent energy levels and prevents sugar spikes. It also increases good cholesterol levels and fecal fat excretion.[17]
Understanding Unhealthy Vs. Healthy Fats
You may still be wondering, are fats good for weight loss? Yes, dietary fats do have the potential to be healthy. Rather than reducing your fat intake, focus on eating beneficial, healthy fats and avoiding harmful, unhealthy fats.
Healthy Fats
Healthy fats are fats that are liquid at room temperature. They are called unsaturated fats and are available in two forms- monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).
These unsaturated fats have several health benefits, including:
- Improving heart health.
- Lowering blood pressure.
- Reducing LDL cholesterol.
- Improving blood glucose levels.
- Combating inflammation.
- Boosting weight and fat loss.[18]
The most popular polyunsaturated fats are omega-3 and omega-6 fatty acids. The body cannot make these fats, so your diet needs to provide them. Examples of good sources of healthy fats include olive oil, canola oil, peanut oil, and sesame oil. Other sources are pumpkin and sesame seeds, olives, soybeans, avocados, and fatty fish.
Unhealthy Fats
By contrast, unhealthy fats are solid at room temperature. Examples include saturated fats and trans fats. Some manufacturers list artificial trans fats as partially hydrogenated oils or shortenings on food labels.
Animal fats, such as red meat, sausages, bacon, butter, lard, poultry skin, and full-fat dairy products, are rich in saturated fats. Other sources of saturated fats are tropical oils such as coconut oil and palm oil.
Trans fat is the most unhealthy and is associated with an increased risk of heart disease, type 2 diabetes, stroke, inflammation, and cancer.[19] They increase bad cholesterol and lower good cholesterol levels in the blood. Trans fats are present in foods such as baked foods, some margarines, fried foods, processed snacks, and some packaged foods.
Not all kinds of saturated fats and trans fats are unhealthy and can be eaten in moderate amounts. Artificial trans fat, on the other hand, should be avoided. Try skipping fried and highly processed foods with ingredients like partially hydrogenated oil.
Are Fats Good For Weight Loss?
As unreal as it sounds, fats can promote weight loss. Fats are an energy source, and increasing your fat intake can help your body burn fat for energy. Fats also help you feel fuller for longer periods, stopping you from eating too many calories.
Fats also help regulate blood glucose levels and avoid sudden spikes or crashes. Additionally, eating healthy amounts of fat helps control sugar cravings, which is crucial to managing weight.
However, it is important to know and calculate how much cholesterol to eat per day. You also need to know what fat sources are beneficial for weight loss and what foods to avoid.
Conclusion
Fat is an excellent source of energy and can help you lose weight. Healthy choices are, however, important for health benefits. These include raising good cholesterol levels, reducing bad cholesterol levels, reducing the risk of chronic diseases, and losing weight.
A list of good fats for weight loss includes fatty fish, olive oil, whole eggs, avocados, nuts, full-fat dairy products, and dark chocolate. So next time someone tries to convince you that fats are bad, remind them that there are good fats for weight loss.
Frequently Asked Questions
Certain dietary fats, such as monounsaturated fats and omega-3 fatty acids, can help burn belly fat. These healthy fats promote fat loss, especially from the midsection.
You can burn tummy fat in two weeks. You need to reduce your calorie intake and incorporate good fats, proteins, and fiber into your diet. Start by calculating your net carbs and how much fiber you’ll need to lose fat.
It is not possible to shrink your stomach except through surgery. However, you can shrink your appetite by eating several small meals per day, drinking water before a meal, delaying satisfying cravings, and eating foods high in healthy fats.
Eating once a day can raise your blood pressure and cholesterol. Rather than eat once daily to lose weight, it’s better to know how to calculate how many carbs to eat per day and spread them across mealtimes.
The Mediterranean diet includes mostly plant-based foods and healthy fats. Extra virgin olive oil is the main source of fat. It also contains high amounts of fatty fish, nuts, whole grains, veggies, fruits, yogurt, and cheese.
Detox water does not burn fat. It aids hydration and supports weight loss when combined with diet and exercise. It is also a good, low-calorie alternative to soda and other sweetened beverages.
Eating fat is a good way to lose weight. However, an effective weight loss strategy combines a healthy diet and exercise. Your diet should be balanced and contain proteins, fats, fiber, water, and other vitamins and minerals.
Taking a supplement is an excellent way to get nutrients. Omega-3 and fish oil supplements are great fat supplements.
