Fats for Weight Loss: The Truth About Healthy Fats


Many people equate all fats with extra pounds. Understanding the significance of good fats, on the other hand, can be a game changer in obtaining and maintaining a healthy weight. In this post, we’ll explain everything about healthy fats. Including their different forms, benefits, and sources. Stick with us.

Definition of Healthy Fats

Fats are an essential macronutrient that plays a vital role in many bodily functions, including giving your body energy, protecting your organs, supporting cell growth, keeping cholesterol and blood pressure under control, and helping your body absorb vital nutrients. 

Healthy fats are also known as unsaturated fats, which are liquid at room temperature. There are two types: monounsaturated and polyunsaturated.

Types of Healthy Fats

Monounsaturated fats are found in high concentrations in:

  • Olive, peanut, and canola oils
  • Avocados
  • Nuts such as almonds, hazelnuts, and pecans
  • Seeds such as pumpkin and sesame seeds


Polyunsaturated fats are found in high concentrations in:

  • Sunflower, corn, soybean, and flaxseed oils
  • Walnuts
  • Flax seeds
  • Fish (salmon, mackerel, herring, tuna, and trout)
  • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.


Omega-3 fats are an important type of polyunsaturated fat. The body can’t make these, so they must come from food.

  • An excellent way to get omega-3 fats is by eating fish 2-3 times a week.
  • Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil.

Benefits of Healthy Fats for Weight Loss

Now that you know the definition and types of healthy facts, you might be wondering how these can help you lose weight, right? There are 3 ways:

Appetite Control

Eating fats can make you feel full for longer, as they are more satiating than proteins and carbohydrates. By incorporating healthy fats into your diet, you will feel more satiated for a longer time and reduce your overall calorie intake.

Metabolism Boost

Eating fats might help your body burn more calories even when you’re not doing anything. This is because healthy fats aid in the activation of brown adipose tissue (BAT), a kind of fat that burns calories to produce heat.

Balance Blood Sugar Levels

Healthy fats, particularly those found in nuts, flaxseeds, and olive oil, can help regulate blood sugar, preventing energy crashes and cravings.

Incorporating Healthy Fats into Your Diet

There are many ways you can include healthy fats for weight loss in your daily eating. Here are some:

  • Adding fatty fish to your meals
  • Cooking with healthy oils (such as olive and canola oil)
  • Snacking some nuts and avocados
  • Adding some flaxseeds, chia seeds, and sunflower seeds to yogurt, overnight oats, and soups
  • Pairing fruits with nut butter


Remember that accepting the truth about healthy fats might be a game changer in your weight loss journey. These fats are a key ally in obtaining and maintaining a healthy weight, from improving metabolism to promoting general well-being. Make informed decisions, eat a variety of great meals, and watch your body alter for the better.


How much healthy fat should I consume daily?

The American Heart Association suggests that 8-10% of daily calories should come from polyunsaturated fats, and there is evidence that eating more polyunsaturated fat—up to 15% of daily calories—in place of saturated fat can lower heart disease risk. 

Can I lose weight by only focusing on healthy fats?

Not exactly. There are a combination of things you should do to lose weight. Such as eating fewer calories than you burn daily, having an overall healthy diet, engaging in physical activity, having good sleep hygiene, etc.

Can healthy fats be consumed by individuals with heart conditions?

Yes. However, if you have heart conditions we encourage you to seek personalized nutrition advice with dietitians.

How long does it take to see results from incorporating healthy fats into the diet?

Results may vary from person to person. but within a week you should see some results.

Related Topics

  1. Understanding Calories (Your Comprehensive Guide): dive into the world of calories, exploring what they are, how they affect us, and how to make informed choices for a healthier you.
  2. Meal Prep to Lose Weight: Delve into the world of meal prep to lose weight…and get started on our journey to a healthier you!

Share this post