For years, fat has been misunderstood in the world of weight loss. Many still believe that eating any high-fat foods will derail their progress as they navigate their weight loss journey, but according to experts, this is far from the truth. While there are many fatty foods out there that can take a toll on your health, healthy fats are a crucial component of weight loss.
Nutritionist Krutika Nanavati explains that certain fats are not only good for you but can also aid in shedding pounds. “Some high-fat foods can actually support weight loss by providing essential nutrients and helping you feel full and satisfied,” she says. It’s a bad idea to avoid fat altogether. Instead, focus on choosing the right types of fat to add to your meals.
Healthy fats, such as those found in avocado, nuts, and olive oil, will fuel your body with energy, give your metabolism a boost, and play a help keep you satisfied throughout the day. As Nanavati puts it, “These foods can help your body burn fat more efficiently,” especially when combined with other nutrient-dense options. Below, we’ll find a few of her top recommendations to help you slim down.
1. Avocado
Enjoy that avocado toast guilt-free! While avocados are known for being high in fat, it's the healthy monounsaturated fats they contain that make them ideal for weight loss. "Avocados are rich in monounsaturated fats, the kind of healthy fat that has been shown to help reduce belly fat and improve heart health," Nanavati assures us. Additionally, their high fiber content helps you stay fuller longer, preventing overeating. Whether in salads or smoothies, avocados are a delicious, nutrient-dense option to support weight management.
2. Nuts and Seeds
There's no denying that nuts and seeds are among the ultimate superfoods. Options like almonds, walnuts, chia seeds, and flaxseeds, are packed with healthy fats, fiber, and protein, which all contribute to regulating appetite. "Nuts and seeds contain monounsaturated and polyunsaturated fats, which can help regulate appetite and boost metabolism," Nanavati explains. Omega-3-rich options like chia seeds and flaxseeds also promote metabolic health and reduce inflammation. Just be sure to keep in mind that portion control is important due to their high calorie content.
3. Olive Oil
There are a lot of inflammatory oils out there that can hold you back from your weight loss goals, but extra virgin olive oil is always a great way to go. This oil is a cornerstone of the Mediterranean diet, and it can support weight loss. "Olive oil can help reduce belly fat and improve cholesterol levels, both of which are crucial for maintaining a healthy weight," Nanavati says. Not only does it aid in fat burning, but its anti-inflammatory properties also improve metabolic function. Drizzle it over salads or use it in cooking to reap its benefits.
4. Fatty Fish
Fatty fish like salmon, mackerel, and sardines aren't only delicious. Like olive oil, they're also rich in omega-3 fatty acids, which help regulate hormones that control appetite and metabolism. Nanavati points out that "omega-3s can support fat loss and improve your body’s ability to maintain a healthy weight." The high protein content in these fish also keeps you full and helps preserve muscle mass during weight loss. Incorporating fatty fish into your meals twice a week can boost your fat-loss efforts while improving overall health.
