If you’ve ever tried to lose weight, you’ve probably been told over and over that you need to avoid foods that are high in fat. And it makes perfect sense. That is, after all, what you’re trying to lose, right?
However, as researchers and scientists have grown to understand the body more and more, they’ve discovered that sweeping statements, such as ‘fat is bad’ aren’t always correct.
And, it turns out that some fats, healthy fats, are good for you and can even speed up your weight loss process.
There are different kinds of fats. To be clear, the good kinds of fats are mainly unsaturated and polyunsaturated fats (some saturated fats such as coconut oil are also good fats).
Unsaturated fats help balance out cholesterol and protect your arteries from plaque. They’re also vital in diminishing abdominal fat.
Polyunsaturated fats are full of the fatty acids you need to keep your mind sharp, immune system at optimal, and your mood lighter. It’s also believed that polyunsaturated fats can help keep your skin clean and bright.
The problem with fats is that it’s sometimes hard to know which ones are good for you. Below is a list of healthy fats that are so full of benefits for your body.
1. Olive Oil
This beloved oil doesn’t just add extra flavor to your goods, it’s also good for you! It’s an unsaturated fat, so it actually works to break down the fat in your body.
In fact, many studies have shown that those who eat olive oil regularly have healthier hearts and lower cancer rates. It’s also packed full of adiponectin, which is vital for burning through fat and improving your BMI.
2. Coconut/ Coconut Oil
As mentioned before, coconut, which is actually a saturated fat, is full of lauric acid, an ingredient that is vital to keeping cholesterol levels low and improving how well your body burns fat.
Not only will it help you shed the pounds, but it makes it extremely obvious, causing waistlines to shrink and strengthening abdominal muscles.
The best part about coconut is it’s so versatile. You can eat it sprinkled over cereal or yoghurt. Or, if you prefer using coconut oil, you can cook with it or even eat a few teaspoons a day.
3. Dark Chocolate
Yes! You read that right! Dark chocolate, in moderation, is a fat that is actually good for you. Dark chocolate, in recent studies, was found to burn belly fat, which is great if you’re trying to lose weight, but have a sweet tooth.
Dark chocolate is an excellent source of stearic acid, which helps the digestion process. Stearic acid works as a kind of appetite suppressor, so you’re full longer and eat less.
4. Almonds/Almond Butter
It’s a generally well-known fact that peanut butter is full of saturated fat, which is very bad for you. If you’re trying to lose weight, but crave a good PB&J, you can turn to almond butter!
Almonds are high in unsaturated fats, the ones that are good for cutting belly fat. Almonds can keep your body from absorbing fat, so they’re good for you and they taste delicious.
Grab a handful of the nuts for a snack or you can use almond butter as a replacement for peanut butter.
[Also Read: 7 Best Nuts for Weight Loss]
Avocados are extremely high in unsaturated fats. And, while this is a good fat for you, avocado’s need to be eaten in limited amounts.
Still, this fruit is packed with oleic acid which can help keep you feeling full longer and suppress hunger pangs.
Another added bonus is that avocados are also a natural source of fiber and protein, which aid in digestion and also keep you full longer.
6. Greek Yoghurt
Dairy products are often overlooked by dieters because they have such a bad reputation of being full of fat and sugars.
However, if you want a dairy product that is full of good fats, you should grab a Greek yoghurt. The perfect breakfast food, Greek yoghurt is a good fat because it’s so high in protein.
The fat content will make you feel full faster and the protein will keep you feeling full for longer periods of time.
Studies have found that those who eat Greek yoghurt in the morning have better control over their appetites overall, snacking less and losing more weight.
Salmon is the king of polyunsaturated fats. And, yes, it can be unhealthy to eat too much salmon, but its benefits are just as important.
Salmon is full of omega-3 acids and these fatty acids are actually praised by health professionals as being good for the heart. And, if blood pressure is part of the reason you’re trying to lose weight, salmon is known to lower blood pressure levels.