Once upon a time so-called experts stated that all fats were bad and that they caused weight gain and a whole host of health problems.
Nowadays we are better informed and while certain fats are still outlawed, such as those found in processed foods (trans fats and saturated fats) there are good and healthy fats that you should be adding to your diet.
These healthy fats (unsaturated fats, either polyunsaturated fats or monounsaturated fats) can help you achieve your weight loss goals and improve your overall health.
Which fats should you add to your diet? We have a few suggestions for you below.
Healthy Fat #1: Extra Virgin Olive Oil
Our first choice is full of monounsaturated fat so is highly recommended by nutritionists and dieticians.
It is also a key part of the popular Mediterranean diet so I would highly recommend you start adding it to your diet.
Healthy Fat #2: Avocado
Again, the avocado is full of monounsaturated fat so is ideal for those looking to lose weight and improve their health.
It is also versatile and can be used in numerous ways, for example it can be spread on toast or used in place of cream in various recipes.
Healthy Fat #3: Oily Fish
Oily fish like salmon, mackerel, tuna and sardines are full of good fats including omega-3 fats.
Consuming these fats offer various health benefits including:
- Reduced blood pressure
- Lower blood fat levels
Healthy Fat #4: Walnuts
Walnuts are also a good source of omega-3s, but make sure to only consume a handful as a snack as you should remember that even healthy foods like this contain calories.
Too many calories, even if from healthy sources can still result in weight gain.
Healthy Fat #5: Peanut Butter
As nuts are full of good fats it makes sense that nut butters are also a good source of them.
You need to be careful of its calorie content, however.
Healthy Fat #6: Chia Seeds
Chia seeds are a good source of omega-3s, as well as fibre and various other nutrients.
You can sprinkle them over numerous recipes to give your health a little boost.
Healthy Fat #7: Eggs
Eggs are a good source of protein as you no doubt already know, but you may not know that they are also a good source of unsaturated fats too.
This makes eggs an ideal diet food, just avoid those that are fried. As this will negate the other benefits on offer.
Healthy Fat #8: Dark Chocolate
For anyone with a sweet tooth, chocolate can be hard to resist. Well, I have a solution for you in the form of dark chocolate.
It is a healthier option and contains far less saturated fat than milk chocolate, as well as containing less sugar.
Healthy Fat #9: Lean Meat
Our final option for good fats is lean meat, so trim any visible fat before you cook it.
Healthy fats are essential for good health and weight loss, hopefully our suggestions above will give you a few ideas of what foods you should be eating.
I wish you good luck on your journey to a slimmer and healthier life.