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Importance of Eating Fat for Weight Loss

If the word "fat" invokes visions of brownies, butter and loosening belt loops, you're not alone. People often attribute the fat they eat in foods to body fat. In reality, not all fats are created equal, and some are essential for good health. Healthy fats are also helpful allies for people looking to lose weight. It's important to know your fat facts so that you're equipped with satisfying food choices that complement and support your weight-loss efforts.

  1. Monounsaturated Fats

    • Almonds and walnuts contain healthy monounsaturated fats.

      Monounsaturated fats are healthy and can decrease your cholesterol, reduce your risk of heart disease and help you control your blood sugar levels. They can also add a creamy, rich flavor to foods and increase satiety, or fullness, after meals. Monounsaturated fats are found in nuts -- like almonds, cashews and pecans -- and nut butters like peanut and almond butter. Other good sources are olive oil, sesame oil, avocados and olives.

    Polyunsaturated Fats

    • Polyunsaturated fats, found in salmon, can help reduce your cholesterol levels.

      Polyunsaturated fats, another healthy type of fat, can lower cholesterol levels, increase healthy HDL cholesterol and may decrease your risk of developing Type 2 diabetes and heart disease. Omega-3 and omega-6 fats are two types of polyunsaturated fats. These healthy fats can help you control your appetite between meals, and they maintain the delicious flavor of foods, both of which are important aspects of losing weight and keeping it off. Walnuts, pistachios, peanut butter, olive oil, flaxseed and fatty fish like salmon are excellent sources of polyunsaturated fats.

    Saturated and Trans Fat

    • Saturated and trans fats, commonly found in baked goods, can sabotage your weight-loss efforts.

      Saturated and trans fats are unhealthy fats and, if eaten in large amounts, can lead to weight gain. Saturated fat can raise cholesterol and is commonly linked to heart disease. It’s found in high-fat animal products like cream, butter, cheese and some meats as well as recipes made with these ingredients. Trans fat, a particularly unhealthy type of fat, can raise cholesterol and lead to increased risk of heart disease. Trans fats are found in some margarine, shortening and baked goods like cookies, cakes and doughnuts.

    The Mediterranean Diet

    • Avocados are a nutritious staple of the Mediterranean diet.

      The Mediterranean diet is a lifestyle approach that includes foods rich in healthy fats. According to the American Heart Association, the Mediterranean diet has been linked to lower levels of heart disease and death rates. It may also help with weight loss, as healthy fats can keep you feeling full long after the meal. The Mediterranean diet includes healthy fats, like olive oil, salmon and avocados, and plenty of fruits and vegetables, beans, legumes and whole-wheat grains.

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