What Are Examples of Fats That Are Beneficial for Weight Loss?

What Are Examples of Fats That Are Beneficial for Weight Loss?

Staff Writer
6 minute read

What Are Examples of Fats That Are Beneficial for Weight Loss?

When most people think of fat, they automatically think of unhealthy foods that will make them gain weight. However, there are actually some fats that can help you lose weight. In this blog post, we'll discuss some examples of healthy fats that can help you achieve your weight loss goals. So, if you're looking for a way to shed those unwanted pounds, read on!

Omega-3 Fatty Acids

If you want to lose weight, you might consider adding more omega-3 fatty acids to your diet. These healthy fats have been shown to help burn fat, promote healthy metabolism, and even reduce inflammation.

One way to get more omega-3s is to eat fatty fish like salmon or tuna. You can also find omega-3 supplements at most health food stores. So if you want to lose weight, Omega-3s could be just what you need.

Monounsaturated Fats

Monounsaturated fats are a type of fat found in certain oils and foods. Unlike saturated fats, monounsaturated fats are beneficial for health. For example, they help reduce inflammation and control blood sugar levels, which are essential for weight loss.

In addition, monounsaturated fats help to reduce the risk of heart disease and stroke. Regarding weight loss, monounsaturated fats are a better choice than saturated fats because they provide health benefits while also helping to reduce the amount of fat stored in the body.

However, it is still important to eat monounsaturated fats in moderation because they can cause weight gain if consumed in large amounts.

Polyunsaturated Fats

When it comes to weight loss, there are a lot of different diet and exercise plans out there. But one area often overlooked is the type of fat you consume. While all fats contain nine calories per gram, polyunsaturated fats are unique in that they can help to increase satiety and promote weight loss.

Unlike saturated fats, which tend to be stored in the body, polyunsaturated fats are used for energy. This means that they are less likely to be stored as fat. In addition, polyunsaturated fats help to slow down the absorption of other nutrients, keeping you feeling full for longer.

As a result, including polyunsaturated fats in your diet can be an effective way to manage your weight.

Trans Fats (AVOID)

Trans fats are definitely something to avoid if you want to maintain a healthy weight. Also known as "partially hydrogenated oils," trans fats are commonly found in processed foods like margarine, crackers, and fried foods.

Unlike other fats, trans fats are not essential for human health, and consuming them has been linked to various health problems, including obesity, heart disease, and diabetes.

In fact, the FDA issued a ban on trans fats in 2015, requiring food manufacturers to eliminate them from their products by 2018. 

Healthy Fats Are an Important Part of Any Diet

When it comes to weight loss, there are a lot of myths and misconceptions out there. For example, many people believe that eating fat will make you fat. But the truth is, healthy fats are an essential part of any diet.

Not only do they help to keep you full and satisfied, but they also play a role in boosting metabolism and preventing cravings. In addition, research has shown that people who include healthy fats in their diet are more likely to lose weight and keep it off in the long term.

So, which fatty foods should you be incorporating into your diet?

Here are 7 healthy fat foods that come with a host of health benefits: 

1) Full-Fat Yogurt 

Full-fat yogurt is an excellent source of protein and calcium. It also contains conjugated linoleic acid (CLA), a type of fat that has been shown to help reduce body fat and increase lean muscle mass. CLA is also known for its anti-inflammatory properties, making it an ideal food for people who suffer from conditions like arthritis. 

2) Fatty Fish 

Fatty fish like salmon and tuna are loaded with heart-healthy omega-3 fatty acids. These nutrients have been shown to protect against heart disease by reducing inflammation and lowering blood pressure. In addition, omega-3 fatty acids can also improve cognitive function and reduce the risk of age-related cognitive decline. 

3) Dark Chocolate 

Who doesn't love dark chocolate? Luckily, this delicious treat can actually be good for you! Dark chocolate contains antioxidants and flavonoids, which can help improve blood flow and lower cholesterol levels. Just be sure to choose dark chocolate with a cocoa content of 70% or higher to get the most benefits. 

4) Avocados 

Avocados are rich in monounsaturated fats, which have been shown to improve heart health by reducing bad cholesterol levels and inflammation. They're also a great source of fiber, vitamins, and minerals like potassium—which can help lower blood pressure levels. 

5) Nuts 

Nuts like almonds and walnuts are another excellent source of monounsaturated fats. They're also high in fiber and plant proteins, making them heart-healthy snacks that will keep you feeling satisfied between meals. In addition to their cardiovascular benefits, nuts have also been linked to a reduced risk of cognitive decline and Alzheimer's disease. 

6) Whole Eggs

Whole eggs have gotten a bad rap in the past due to their high cholesterol content, but new research has shown that dietary cholesterol doesn't actually have much impact on blood cholesterol levels. Eggs are quite nutritious—they're a good source of protein, vitamins, and minerals like selenium. Plus, the fat in whole eggs can help keep you feeling fuller longer.

7) Cheese

Cheese is another food often demonized due to its high saturated fat content, but studies have shown that cheese may not be as harmful as once thought. In fact, some types of cheese may even offer some health benefits. For example, gouda cheese contains probiotics —live bacteria that can improve gut health — while cheddar cheese is rich in vitamin K2, which has been linked to a reduced risk of heart disease.

So, what's the bottom line? Fat is not the enemy. In fact, it's an essential part of a healthy diet – as long as you're consuming the right kinds of fat.

Beneficial Fats to Help With Weight Loss

  • Omega-3 fatty acids can help burn fat and promote a healthy metabolism

  • Monounsaturated fats can help reduce inflammation and control blood sugar levels

  • Polyunsaturated fats can help to increase satiety and promote weight loss

  • Trans fats should be avoided because they lead to obesity and other health problems

  • Healthy fats are an important part of any diet, especially if you're trying to lose weight

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