13 Good Fats To Lose Weight and Stay Full the Healthy Way

good fats

For a while, there was the low-fat-fad even companies were buying into. Not only did it lead to more sickness because the body needs essential fats to function properly, but people actually gained weight consuming overly refined carbs to fill them up on substitutes. Now we know better.

Healthier fats are an important part of your diet, but it’s still crucial to moderate your consumption of them, because all fats are high in calories. Try replacing unhealthy fats with healthy fats when possible.

Forms of different fats:

Unsaturated: The heart healthy fats. They’re liquid at room temperature. Examples: nuts, seeds, sesame oil, and seafood.

Saturated: Good but good in moderation in relation to your heart. They’re, solid at room temperature. Examples: meat, butter, coconut and palm oil.

Trans: Stay away from these. Liquid fats made solid through hydrogenation. Examples: fried or baked foods and processed snacks.

1-Olive Oil

Who would’ve thought a fat would actually do good for your heart? It helps lower your risk for heart disease, cancer, and diabetes. This oil has oleic acid and secoiridoids which protect our body on the cellular level to slow the aging process. Extra virgin olive oil is best, as it’s extracted using natural methods and goes through less processing.

*If you use margarine for cooking, beware: Some margarines will contain trans fats if they are made with hydrogenated ingredients, so make sure to always choose non-hydrogenated versions.


The optimal brain food. Fish has polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which fight inflammation and chronic disease. Ones low in mercury are salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel.


Avocados help lower inflammation, which is linked to cardiovascular disease. It lowers levels of triglycerides and LDL (bad) cholesterol, while keeping protective HDL cholesterol levels intact. Avocado consumption aids in absorption of fat-soluble vitamins A, D, E, and K. Pair it with a salad and you’ve gained all benefits.


Don’t worry about the high cholesterol craze in egg yolk. Eating two eggs for breakfast every morning not only keeps you full longer, but it keeps you away from craving unhealthy snacks throughout the day.

5-Tree nuts

The amino acids, vitamin E, and unsaturated fatty acids in these, are nutrition filled and satisfying. In a long-term study published in the British Journal of Nutrition, eating a daily one-ounce serving of nuts was associated with 30-50% lowered incidence of diabetes, stroke, and heart disease.

6-Nut butter

Not only do they keep you full and satisfied, they have cancer-fighting agents. Nowadays you’re not only limited to peanut butter, but almond, cashew, and sesame butter.

7-Coconut oil

There’s more to it than its stability when cooking at high temperatures. It has lauric acid, an anti-inflammatory and anti-bacterial one-two-punch. Medium Chain Triglycerides in it, metabolize differently, straight from the liver to the digestive tract. This means rather than getting stored, it’s quick energy for the consumer and only that.

8-Dark chocolate

Its microbes like Bifidobacterium and lactic acid produce anti-inflammatory agents that protect cardiovascular health. An Archives of Internal Medicine study found that consuming dark chocolate is linked to lower BMI’s and about 6 pounds lighter weight than non-consumers.

9-Greek yogurt

This yogurt has naturally occurring trans-fat called conjugated linoleic acid (CLA). CLA actually helps protect against developing type 2 diabetes, heart disease, and cancer. Try to consume plain flavor however, as the rest have added sugars and artificial sweeteners.


Olives are rich in oleic acid, the monounsaturated fatty acid that protects your heart. Its antioxidant polyphenols are beneficial in protection against cell damage, as well as iron, fiber, and copper.


Pumpkin, hemp, flax, chia, and sunflower seeds are rich in monounsaturated fats like omega-3 fatty acids, which reduce inflammation. Moreover, seeds are a good source of protein, fiber, vitamins and minerals like vitamin E, iron, and magnesium.


Eaten dried or fresh, they’re packed with isoflavones complete proteins, fiber, vitamins and minerals. Soy milk, miso and tofu are good sources to consume. Be weary of meat analogs like Fakin Bacon, which are primarily soy protein based without the healthful components.


Studies note lower risk of high LDL cholesterol and heart disease with regular consumption of aged, real cheeses. Parmesan for instance is a good source of phosphorous, protein, calcium, and probiotics, which promote healthy digestion and weight. The butyric acid in cheese has been linked to lower obesity risk and fasten metabolism.

*Labeling laws allow food companies to round down to zero and claim “no trans fats,” or “zero grams of trans fats” despite still containing hydrogenated oils, so ignore the front-of-package marketing and always read the ingredient list.

About Author