This type of fat can also help prevent fat around the stomach area. Polyunsaturated fats — These fats lower LDL cholesterol and contain essential omega-3 fatty acids, which promote brain and heart health and much more besides. They also contain omega-6 fatty acids, which can boost skin and eye health.

Saturated fats — Found in meat and poultry and some dairy products like cream, butter and milk, saturated fats raise your level of LDL cholesterol and can increase your risk of heart disease. UK guidelines state that men should consume no more than 30g, and women no more than 20g of saturated fat per day.

A good tip is to remove any visible fat on meat, including the skin on chicken. Trans fats — These are made from unsaturated fats that have been chemically altered to prolong shelf life.

Trans fats raise LDL cholesterol, lower good HDL cholesterol, promote inflammation and increase the risk of heart disease. Fatty foods to include in a fat loss diet.

How can these foods help you lose body fat and weight? In a nutshell no pun intended , fat is incredibly satiating. It also takes a long time to digest, so eating a small amount of fat with every meal could help you feel fuller for longer, helping you to eat less overall.

RELATED: These 8 foods will keep you full all day. Looking to lose belly fat? A study in the British Journal of Nutrition found that participants who consumed the most unsaturated fatty acids have lower body mass indexes and less abdominal fat [1] than those who consumed the least.

Like any healthy eating programme, teaming a good diet with exercise is crucial. Add cardio and strength exercises into your workout regime, and ramp up the intensity with interval training. Remember, you can track your food and activity on the WW app. RELATED: Exercise intensity and how to use it.

The take-home message? Instead of sticking to low fat recipes, look specifically for recipes low in trans and saturated fats. Scroll down for 18 delicious healthy recipes which include unsaturated fats! Skip to main content Skip to footer.

Points Programme Pricing How it Works Recipes Blog. Search Find a Workshop. GLP-1 Programme. Points Programme. Find a Workshop. Virtual Workshop. Too many, no doubt. This is a mistake of the gravest order, as the egg yolk is loaded with omega-3 fatty acids, B vitamins, choline, and other nutrients that help regulate the brain, nervous system, and cardiovascular system.

Although claims persist that the cholesterol in eggs is bad for you, research has linked moderate egg consumption to improved heart health. Not to mention that the cholesterol in eggs can help improve testosterone production, which plays a huge role in strength performance and fat loss.

Plus, whole eggs can help to promote satiety and research has shown that consuming a breakfast of eggs can prevent the kind of midday binges that can sabotage fat loss. Your best bet for nutrition is almonds, walnuts, and pistachios. Almonds are rich in vitamin E, walnuts contain plant based omega-3 fatty acids, and pistachios have lutein and zeaxanthin—all carotenoids that are important for eye health.

Research shows that regular nut eaters are generally leaner, less likely to develop type 2 diabetes and have a reduced risk of heart disease.

Nut butter is beneficial as well—if you can keep yourself from eating the whole jar, of course. Just watch out for the added sugars in some brands. These tips will help you maintain your diet and keep you on the right path. Close Ad ×. I want content for: Both Men Women.

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Wild-Caught Cold Water Fish and Fish Oils The fattier the fish, the better. Extra Virgin Coconut Oil This fat is the best discovery since butter. Extra Virgin Olive Oil Olive oil reduces the risk of heart disease, blood pressure, and certain types of cancer.

Avocados When dieting for a competition, or to get as lean as possible, avocados provide some great flavor and variety to any chicken and broccoli dish without devastating your diet.

Organic Eggs How many times have you thrown the egg yolk down the drain in pursuit of a leaner physique? Nuts or Nut Butter Your best bet for nutrition is almonds, walnuts, and pistachios. Topics: Diet Fat Loss Healthy Foods Meal Plans. Written by Justin Grinnell. Also by Justin Grinnell. Abs and Core Exercises 5 Exercises To Build Your Oblique Muscles.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc and SaVanna Shoemaker, MS, RDN, LD — Updated on June 26, Avocados Cheese Dark chocolate Whole eggs Fatty fish Nuts Chia seeds Extra virgin olive oil Full-fat yogurt Summary Certain high fat foods, including dairy products, eggs, and plants like avocados, pack important nutrients that can benefit your health.

Share on Pinterest Stocksy. Dark chocolate. Whole eggs. Fatty fish. Chia seeds. Extra virgin olive oil. Full-fat yogurt.

The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jun 26, Written By Kris Gunnars, SaVanna Shoemaker. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT.

Sep 29, Medically Reviewed By Imashi Fernando, MS, RDN, CDCES. Share this article. Read this next. By SaVanna Shoemaker, MS, RDN, LD. Study Finds Atlantic Diet Can Help Your Cholesterol and Shrink Your Waistline A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease… READ MORE.

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READ MORE. Why is Salmon Good for You? Researchers Discover the Compounds that Make the Fish so Healthy Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids.

Each article is created without any external influence. When you use our provided links to buy products, we receive a commission as an affiliate. To understand how we generate revenue, please read our advertising disclaimer. 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. 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. 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.

While there may be bad fats, you may be wondering, what are good fats for weight loss? 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. 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. 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. 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. 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. With a high cocoa content, dark chocolate also has higher amounts of flavonols and are lower in added sugar. 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 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.

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.

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.

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 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. 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 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.

Studies have supported its use both in preventing stroke and in weight loss. What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight. But is fasting healthy, and does intermittent fasting work?

Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes. Traditionally, the benefits of fasting have been both spiritual and physical. People who fast for religious reasons often report a stronger focus on spiritual matters during the fast.

Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.

A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p.

During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel. Numerous studies have demonstrated the benefits of intermittent fasting for weight loss.

One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours.

There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease.

It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less. The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel.

Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.

Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet. Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two.

One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats.

Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil.

Use it for cooking or at the table instead of butter. Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight.

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