Experts used to think that dietary fat which made people physically fat and sick, but not anymore. The only kind of fat that’s definitively bad for you is trans fat, according to registered dietitian Abby Langer. And the other kinds of fat can be beneficial for general health — and weight management.
Don’t just add healthy fats to a crappy diet and expect to lose weight – “consuming a wide variety of nutritious foods, including fats, helps create satiety and can help prevent overeating,” – that can result in sustainable weight loss.
If you want to control your weight and live your healthiest life, get over your fat fears and dig into the fat-rich foods below:
Although nuts are calorically dense — a serving size is a paltry 18 nuts and is about 170 calories — studies show that people who eat more nuts have lower BMIs than people who don’t.
2. Coconut Oil
Preliminary research shows that simply swallowing coconut oil can increase your energy metabolism and burn up to 120 extra calories per day. If your goal is reduce your overall caloric intake, you’re better off cooking with coconut oil than cutting out fats altogether.
Used in place of conventional butter, avocado delivers a worthwhile mix of healthy fats, fiber, and vitamins that dietitians are rightfully obsessed with. Research even shows that overweight people who eat half an avocado at lunch feel greater satisfaction up to five hours later.
4. Wild Salmon
Full of omega-3 fats which are just about the best kind of fats you can eat, this fish tastes good because of its fat content. Fat molecules carry flavor from your plate to your palate, which makes every bite that much more satisfying. And of course salmon is also a solid source of protein, which helps the fish earn an A+ in sustainable energy.
5. Grass-Fed Butter
Grass-fed butter only sounds ~fancy~ but you can find it online and at many grocery stores in a clarified form known as ghee . Grass-fed butters contain more omega-3 fats than the conventional stuff, a good thing considering omega-3s appears to expedite weight loss in conjunction with a reduced calorie diet, according to promising research involving omega-3 supplements. Every little bit counts!
6. Grass-Fed Beef
Most experts agree that you can lose weight on a reduced calorie diet regardless of whether you stick to diet foods (hi, kale) or indulge in food you actually crave, like burgers. Grass-fed burgers contains less fat and fewer calories than meat made from conventionally raised cows, and serves up more of the good stuff: omega-3 fats.
7. Egg Yolks
Contrary to popular belief, eggs don’t appear to raise bad cholesterol or trigger heart disease, according to recent research that compared the effects of low- and high-egg diets. Eggs, yolks and all! actually promote satiety that should reduce overeating.
8. Hard, Full-Fat Cheeses
Despite the fact that cheese is often demonized for being high in fat and calories, science suggests that full-fat, milk-based foods are undeserving of their rotten reputations. There’s also reason to believe that a certain fatty acid found in aged cheeses and produced by gut bacteria when you eat high-fat dairy may speed up the metabolism and promote weight loss. Which is as good an excuse as any to order pizza with extra parmesan