Are there such things as healthy fats? Many people associate fat with unhealthy foods. Whenever we hear the word fat, we either think of it as a description of a particular body type or as a nutrient in our food. Fat is one of the three macronutrients, the other being protein and carbohydrates.
Believe it or not, fats are an essential part of our diet.
It is more energy dense than protein and carbohydrates. 1 gram of fat equates to exactly 9 calories. Unlike carbohydrates, our bodies actually require fats and protein. In this day and age, food seems more commercialized than ever. Not only does it taste better, but it’s also coming cheaper and tends to last longer (mainly due to preservatives).
Unfortunately, it has also become unhealthier, as it contains much more fat than our bodies actually need (such as in fast food and preserved food). But keep in mind that there are fats that are considered healthy, whereby others are not!
I have taken the time to create a list of good and healthy fats for weight loss. This list is based on extensive research that I have done in order to help you with your goal to lose weight. Before we explore more on foods that contain healthy fats, let’s take a deeper look at the various types of fats.
Different Types of Fats
There are different types of fats, whereby some are healthier than the other. Our bodies require healthy fats to function properly. Consuming good amounts of fats at recommended levels can also help to prevent a lot of diseases, such as heart disease, high blood pressure, increased cholesterol and many more[1].
Healthy fats can also be beneficial to our bodies as they can increase metabolism, regulate proper hormone production and help in burning fat (Yes, you heard that right! You need to eat fat to burn fat). So, eating the right kind of fats can actually help with weight loss. There are mainly 2 different types of fats.
Saturated Fats
Saturated fats have predominantly single bonds between carbon molecules (as opposed to a double bond). They are fully saturated with hydrogen molecules. Saturated fats are regarded as unhealthy, as they can raise your LDL cholesterol levels (low-density lipoprotein cholesterol, commonly referred to as the bad cholesterol). These fats are typically solid at room temperature.
Most of the saturated fats come from meat that we consume, such as beef, chicken, lamb, pork. However, saturated fats are also present in dairy products such as whole milk, eggs, cheese, butter, etc. Saturated foods from plants include coconut oil, palm oil, and tropical plant oils.
Recommended consumption of saturated fats (According to the American Heart Association):
- 5% to 6% of your total caloric diet
Based on a 2,000 calorie diet, 100 to 120 calories should come from saturated fats (This equates to around 11g to 13g a day)
Unsaturated Fats
Unsaturated fats are known as healthy fats, as they have many health benefits. When consuming at recommended levels, it can lower your LDL cholesterol, lower the risk of high blood pressure, diabetes and coronary heart disease[2].
There are two types of unsaturated fats, monounsaturated (fats that have a single bond between carbon molecules) and polyunsaturated (fats that have multiple bonds between carbon molecules). These fats are fully saturated with hydrogen molecules.
Monounsaturated fats are typically liquid at room temperature, whereby polyunsaturated fats are usually solid at room temperature.
Recommended consumption of unsaturated fats (According to the American Heart Association):
- 20% to 30% of your total caloric diet
Based on a 2,000 calorie diet, 400 to 600 calories should come from unsaturated fats (This equates to around 45g to 67g a day)
Monounsaturated Fats and Weight Loss
As you have read, unsaturated fats have various health benefits. Out of the two unsaturated fats, monounsaturated fat (also known as monounsaturated fatty acids or MUFA) is known to help with weight loss.
Sometimes cells do not release the correct amount of peptides and fatty acids into our body. This phenomenon is called adipose dysfunction. People who are exposed to this find it difficult to maintain a healthy body weight[3].
One reason why a monounsaturated diet helps in weight loss is that it can raise insulin sensitivities in your body. It also shows to have a positive effect on adipose dysfunction and is therefore great for people who plan to lose weight[4].
A study in 2002 illustrated that diets with high monounsaturated diet resulted in an overall fat loss and reduced risk of cardiovascular diseases.
Monounsaturated fats also suppress appetite and short-term food intake[5]. This means that your stomach feels full faster, which prevents you from eating more food.
Overeating is to combat weight gain, as when you consume more calories than you burn, the excess calories convert into fat. Therefore, eating the right amount on a regular basis is crucial for losing weight.
Healthy fats are very important to your body because they help to maintain your body temperature, keep you warm, burn stored fats, provide energy to your body, and are also good for brain functions. Therefore, it is essential to include healthy fats in your daily diet.
Food sources of healthy fats are for example olive oil, coconut oil, salmon, almonds, walnuts, and avocados. Do remember, having a sensible diet and healthy lifestyle are key elements to long-term weight loss.
Below are some of the foods that contain healthy monounsaturated fats.
Foods that contain Monounsaturated Fats
As you have already come to notice, many people may have a negative perception towards fat. Some people try to avoid eating fat due to the common misconception that fat gains them weight.
However, it might sound counter-intuitive, but as you have seen in the documented studies, eating good fats promotes weight loss and helps to maintain a healthy weight.
Here are some of the best monounsaturated fat sources.
Extra Virgin Olive Oil
Olive oil, especially extra virgin olive oil is an excellent source of healthy fats. It is good for your digestive system, nourishes your skin, and help with weight loss. It can also help to control your weight. This is because adding a small amount of olive oil to your meals can help you curb your appetite. You will also experience that you feel full faster, are less hungry, and will subsequently eat less.
You can simply replace normal conventional cooking oil with extra virgin olive oil when cooking. This simple step will make a huge difference in the long run.
Salmon
Salmon is a rich source of healthy fats, vitamins, and trace minerals. These include omega-3 fatty acid, vitamin B12, vitamin D, and selenium. It is not only good for weight loss, but also promotes muscle and hair growth, repairs damaged cells, raises HDL cholesterol (good cholesterol), and maintains a healthy heart.
Salmon is also really easy to cook and goes along well with a salad.
Dark Chocolate
A lot of people don’t know that chocolate can be healthy. This is good news for anyone who loves the taste of chocolate because dark chocolate is really good for weight loss (of course only in moderation). Dark chocolate is loaded with healthy fats and antioxidants.
It helps to curb your appetite and food cravings. Dark chocolate is also good for your heart, improves your mood, and makes you happy (it releases endorphins into the brain, which is known to decrease stress).
So, replace traditional junk foods with dark chocolate and almonds or a big glass of chocolate smoothie.
Almonds
Almonds are a great nutritious snack for those who want to shed some pounds. They are packed with good fats, protein, dietary fiber, selenium, and magnesium. Not only are they good for weight management, but they are also excellent for maintaining good skin and hair. Eating an adequate amount of almonds can do wonders.
For example, they help to reduce your hunger, curb your appetite and even food cravings. They also help to stabilize blood glucose levels. Snacking on almonds throughout the day can help to prevent overeating. There are many different ways of how almonds are prepared. You can have them raw, baked, or even add them to your favorite salad.
Avocados
Avocados are one of the most nutritious superfoods that are full of powerful antioxidants, healthy fats, vitamins, and minerals. They are an excellent food source for weight loss. They keep you satiated and help to reduce your sugary food cravings. Avocados are also known for their anti-aging properties.
They contain a high amount of antioxidants that can slow down the aging process and keep cholesterol in check. Basically, avocados are good for your overall health. You can create your own nutritious dishes by just replacing mashed potatoes with avocados, spread them on breakfast toast, oven-baked them with eggs, or include them in your favorite smoothies.
Conclusion
I hope that you enjoyed the list of healthy fats for weight loss! You now know that not all fats are unhealthy. Moreover, you know that consuming healthy fats (unsaturated fat) is crucial if you want to lose weight successfully. It is understandable if you don’t completely cut out saturated fats, but remember to consume them in moderation.
The American Heart Association recommends consuming around 5% – 6% of saturated fat and 20% – 30% of unsaturated fats in your caloric diet. This equates to between 11g -13g of saturated fat and between 45g – 67g of unsaturated fat daily, based on a 2,000 calorie diet.
Remember, weight loss is a journey. Great things take time. Stay focused, be patient, and believe in yourself. There will always be challenges ahead of you, but you just have to keep going and don’t let anything or anyone stop you from achieving your dreams.
Erine Kyla says
Thanks for the this! Been looking for information of the different type of fats.
Always thought that fat was bad 🙂
Sirinan says
Hello there,
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Have a wonderful day!
Sirinan