The Best Healthy Fats for Weight Loss
Incorporating healthy fats like monounsaturated and polyunsaturated fats into your diet can help with weight loss while keeping your body nourished and energized!
For so long, we’ve been led to believe that a fat-free or low-fat diet is the way to go. Thanks to recent research, we’ve learned that’s not the case! We need fat in our diets (even when trying to lose weight!), and the key is to choose the right fats—not cut them out completely.
Of course, I’m not talking about unhealthy fats like saturated and trans fats found in foods like potato chips and movie theater popcorn. (They can pack on the pounds!) I’m talking about healthy fats—specifically, monounsaturated fatty acids (MUFAs) and polyunsaturated fats.
These good fats help nourish your body while aiding in weight loss, too. (The Mediterranean diet is a perfect example.)
Healthy fats enhance the flavor of different foods, help your body absorb essential vitamins, and give you energy. Most importantly for weight loss, high-fat foods can improve satiety, which helps control your appetite and keep you feeling fuller longer.
Below, I’ve listed the best healthy fats for weight loss and their additional health benefits, plus a more detailed breakdown of good fat vs. bad fat.
1. Olive Oil
Olive oil is rich in heart-healthy monounsaturated fats, vitamin E, vitamin K, and antioxidants. Research suggests that olive oil can lower your risk of heart disease and total cardiovascular disease, especially when you use it to replace margarine, butter, mayonnaise, and dairy fat.
Grab some extra virgin olive oil for cooking, or drizzle it over salads, veggies, pasta, and more.
2. Avocados
Avocados are so rich and creamy, it’s hard to believe they could be so good for you! Packed with healthy monounsaturated fats, avocados are rich in oleic acid, which can ward off feelings of hunger. They’re rich in vitamins C, E, K, and B6, along with omega-3 fatty acids that help keep your heart healthy.
For an added dose of protein and fiber in the morning, simply mash up half an avocado and spread it on whole-grain toast. It’s a healthy alternative to butter or cream cheese and will give you a boost of energy and satiation to keep you going until lunchtime.
3. Nuts
Not only have nuts been linked to a lower BMI, but they’re chock-full of beneficial vitamins, minerals, and heart-healthy fats, too. Almonds, for example, are a good source of protein and fiber, and serve as a great snack between meals to energize and keep hunger pangs at bay.
Eating nuts regularly has also been associated with a lower risk of heart disease, better , and weight loss prevention. Be careful, though—nuts can be high in calories, so remember that a little goes a long way. Almonds, cashews, walnuts, pistachios, Brazil nuts, and pecans are among the best for reaching weight loss goals.
4. Seeds
They may be small, but they’re mighty! Packed with healthy monounsaturated fats, protein, and a variety of micronutrients, they’re a great topping to salads and a beneficial additive to smoothies, salads, and so much more.
At the top of the list are chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, and flaxseed. Chia seeds, for example, are great for weight loss as they are full of fiber, omega-3 fats, magnesium, potassium, and iron. They’re also fairly low in fat, with only 5 grams per 2 tablespoons.
5. Dark Chocolate
For those with a serious sweet tooth, you’ll be happy to know that you can still nosh on dark chocolate (in moderation) while trying to lose weight!
Dark chocolate is a good source of potassium, calcium, magnesium, and heart-healthy oleic acid. It’s also rich in flavanols, which relax your blood vessels, improve blood flow, and help lower blood pressure.
6. Fatty Fish
The American Heart Association recommends eating two servings of fatty fish per week. The reason? All of those omega-3 fatty acids! Omega-3s play a vital role in your brain and heart health, and research shows they can reduce your risk of heart disease and stroke.
Omega-3s are also beneficial in reducing the risk of arrhythmia, decreasing triglyceride levels, and fighting inflammation, which can slow metabolism.
The best fatty fish options include:
Salmon
Anchovies
Herring
Mackerel
Black cod
Sardines
Bluefin tuna
Whitefish
Cobia
Striped bass
7. Nut Butter
One of our childhood staples—peanut butter—is packed with monounsaturated fat, which helps lower bad LDL cholesterol and, in turn, lowers the risk of heart disease.
Almond and cashew butter are also good sources of healthy fats. Nut butter can keep you feeling full and curb your cravings, but be sure not to overindulge—it’s packed with calories, too. (Less is more in this case!)
Why Do Our Bodies Need Fat?
Dietary fats provide much-needed energy for our bodies. They help us absorb fat-soluble vitamins like vitamins A, D, and E, support cell function, protect our organs, and help us feel satiated. Fat is also essential for blood clotting, muscle movement, and heart health.
Ultimately, eating fat gives your body the energy it needs to function properly. For example, during exercise, your body uses calories from carbohydrates—but after around 20 minutes, your body depends partially on calories from fat to keep you going.
That said, too much fat intake can cause major issues! For starters, they have more than twice as many calories per gram as proteins or carbs, and all of those excess calories can, of course, lead to weight gain. Certain fats can also increase your risk for diabetes, cancer, and other conditions.
Good vs. Bad Fat
We know that fat can be both good and bad, depending on the type consumed. So, which types are best for healthy eating, and which ones should you avoid?
Here’s a breakdown of the four main types of fat, both good and bad:
Healthy: Monounsaturated Fats
A quick science lesson from the AHA: Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. The most well-known sources of monounsaturated fats are olive oil and canola oil.
This type of unsaturated (good) fat is also found in peanut, safflower, and sesame oils, foods like avocados and peanut butter, and some nuts and seeds, including almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds.
Monounsaturated fats are a great addition to a healthy diet—they help lower bad cholesterol levels and manage good cholesterol levels, thus lowering your risk of heart disease and stroke. They also provide vitamin E, an important antioxidant vitamin.
The AHA recommends opting for foods that contain monounsaturated fats in place of those containing saturated and/or trans fats.
Healthy: Polyunsaturated Fats
Similar to monounsaturated fats, polyunsaturated fats are often found in tofu and oils such as soybean, canola, corn, and sunflower oils. They are also found in fatty or oily fish, including anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia.
These fish are high in polyunsaturated fats called omega-3 fatty acids, which help all the cells in your body function as they should. They also help lower high blood pressure and reduce triglycerides, a type of fat in the blood that can lead to atherosclerosis (plaque buildup in the arteries).
The AHA recommends eating foods that contain monounsaturated fats in place of saturated and/or trans fats.
Unhealthy: Saturated Fats
This type of “bad” fat is found in animal-based foods like beef, pork, poultry, full-fat dairy products like eggs, cream, and cheese, and tropical oils like coconut oil and palm oil. While moderation is fine, too much saturated fat in your diet can raise the level of LDL cholesterol in your blood (known as bad cholesterol) and increase your risk of heart disease.
The American Heart Association (AHA) recommends that only 5 to 6 percent of your daily calories should come from saturated fat. (For example, if you need 2,000 calories per day, no more than 120 of them should come from saturated fat.)
Unhealthy: Trans Fats
Trans fats (or trans fatty acids) are unhealthy fats. They’re formed when vegetable oil goes through the hydrogenation process, which causes the fat to harden and become solid at room temperature. Trans fats, also called hydrogenated fats, are often used to keep certain foods fresh for a long time.
You’ll know you’re about to consume trans fats when you see “partially hydrogenated oils” on the ingredient label. They are typically found in fried foods and other foods like doughnuts, cakes, biscuits, frozen pizza, cookies, crackers, and some kinds of margarine.
Unfortunately, the trans fats in those delicious foods can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. They also increase your risk of heart disease, stroke, and type 2 diabetes.
The AHA recommends that only 5 to 6 percent of your daily calories should come from saturated fat, especially if you are trying to lower your LDL cholesterol level.
Takeaway
The bottom line? Don’t be afraid to add fat to your diet! Incorporating good fats for weight loss can help you feel fuller and satisfied longer and reduce your cravings for unhealthy, calorie-packed foods.
Choosing healthy fats like olive oil, avocado, nuts, seeds, dark chocolate, fatty fish, and nut butter provide essential nutrients and support your body’s natural functions.
Remember, however, that moderation is key when it comes to fat intake! It’s important to balance healthy fats (monounsaturated and polyunsaturated fats) with other nutrients and maintain a well-rounded diet in order to maximize their benefits and help you lose weight.