Can You Eat Fat and Still Lose Weight?

Can You Eat Fat and Still Lose Weight? 7 Healthy Fats for Weight Loss

Is it possible to lose weight while eating fat? You aren't the first person to wonder if it is possible. It's common to feel that removing fats from meals and snacks will help you lose weight. We want to suggest that you consider a few things first. Despite feeling right to cut fats out, your body would suffer greatly from not having them to provide warmth, energy, support cells, and protect organs. Eating good fats for weight loss is beneficial despite your feelings towards fats. These seven healthy fats can help you lose weight while eating fat.

What are dietary fats?

You may have heard of monounsaturated fats and saturated fats. You should be familiar with the following four types of fat:


  • Fats found in meat, dairy products, and tropical plants, such as coconuts and palms, are saturated fats and solid at room temperature. As a result of raising your bad cholesterol levels, low-density lipoprotein (LDL) cholesterol and excess saturated fats in your diet can make you more prone to heart disease. Throughout the body, lipoproteins transport fats to cells via the bloodstream. Because LDL is a low-density lipoprotein, it has a higher fat content and a lower protein content than HDL.
  • In small amounts, trans fats can be found in animal products or artificially created during the processing of packaged foods. Low-density lipoprotein (LDL) cholesterol increases due to trans fat intake, while high-density lipoprotein (HDL) cholesterol decreases. The high-density lipoprotein (HDL) is also made of fat and protein, but it has a higher ratio of protein to fat than the low-density lipoprotein (LDL).
  • Monounsaturated fats are essential to a healthy diet. Avocados, peanut butter, olive oil, and canola oil are sources of monounsaturated fats.
  • The body needs polyunsaturated fats such as omega-3 and omega-6. Tofu, soybeans, walnuts, and sunflower oil are all polyunsaturated fat sources.


Polyunsaturated and monounsaturated fats are healthy fats that can lower your risk of heart disease. They can also aid weight loss because they increase satiety. But remember, healthy fats still are high in calories, so moderating your intake is key.

Eating Fat To Lose Fat: What’s the Link?

The consumption of healthy fats may positively influence weight loss, even though many dieters view fats as a deterrent to losing weight. According to a review of studies published in 2016, the Mediterranean diet, which is rich in heart-healthy fats like fish, nuts, and olive oil, may cause greater long-term weight loss than a low-fat diet.


Another study published in 2020 found that the Nordic diet decreased body weight and lowered body fat percentage by containing a high amount of heart-healthy fats from fish and rapeseed oil. According to the study, Nordic diets are rich in polyunsaturated fats, especially omega-3.


The benefits of unsaturated fats include helping us become full more quickly and suppressing appetite. Polyunsaturated fats in meals suppress ghrelin (hunger hormone) in adult men and increase cholecystokinin (satiety hormone).


Furthermore, saturated fats may contribute to weight gain by increasing insulin resistance. This condition can sabotage weight loss efforts since the body's cells cannot effectively utilize the energy from the foods you eat. A growing body of research indicates that unsaturated fats improve insulin resistance, contributing to weight loss. 

7 Good Fats for Weight Loss


Include heart-healthy fats in moderation in your diet to enhance your weight loss efforts. The seven options below give your body the nutrients needed to lose weight and remain healthy.

Nuts and Nut Butters

Keeping nuts nearby is always smart because they are crunchy, nutrient-rich, and filling. In addition to fiber, protein, and healthy fats, nuts are packed with nutrients that support weight loss. If you want to take the easy route, you can spread nut butter onto whole-grain bread and add it to cereals, salads, parfaits, and fruits. The aisles of your local grocery store are filled with nuts like walnuts, almonds, and pistachios. Choose unsalted nuts and peanut butter that do not contain any added sugar.

Fatty Fish

To lose weight, remember to eat salmon, mackerel, anchovies, sardines, and herring, which stands for salmon, mackerel, anchovies, sardines, and herring. In addition to being low in toxins, SMASH fish are also high in omega-3 fats. The high protein levels in SMASH fish contribute to weight loss and satisfying healthy fats.



As part of our healthy fats for weight loss list, we include avocados, one of the world's most famous healthy fat sources. In addition to supporting weight loss, they contain a high amount of protein. There are countless ways to use avocados on your plate because they are creamy, rich, and versatile. This fibre-rich food is great for spreading, topping, dipping, and adding to smoothies. You can buy fresh, freeze, or use avocado oil for dressings, marinades, and sauces.


Full-fat Yogurt

Despite the saturated fat in dairy products, recent data suggests they might be good for your health. Besides providing probiotics for your gut, full-fat yoghurt is a good source of protein, fats, and calcium to help support your bones. Due to their fermentation, they may possess more protective properties than previously believed. A dollop of plain yoghurt can be added to chicken tortilla soup, mixed with nuts and berries, or blended into a protein shake. Non-fat yoghurts may also contain a higher sugar level to compensate for the loss of flavour, making full-fat yoghurt a better option.

Flax and Chia Seeds

Omega-3 fats, fibre, protein, and thiamin are all present in flaxseeds and chia seeds. Both seeds have long been studied for their heart-healthy properties, lowering blood pressure and cholesterol levels.  To ensure your body absorbs flaxseeds' nutrients, grind them first. Make salad dressings, smoothies, hot cereals, egg dishes, meatball blends, and baked goods with flaxseeds or chia seeds.

Olive Oil

It may help you lose weight if you drizzle olive oil here and there. The monounsaturated fats and medium-chain triglycerides found in olive oil contribute to its health benefits. There is evidence that monounsaturated fats can reduce body fat and promote animal weight loss. In a 2018 study, MCTs helped adults lose 80% more fat than the control group when compared to olive oil. The most nutritional benefits can be obtained from extra-virgin olive oil.

Dark Chocolate

Eating chocolate to lose weight may sound like a dream come true. Dark chocolate contains a significant amount of flavonoids, naturally present in cocoa, and more antioxidants than milk and white chocolate. Oils like olive oil contain oleic acid, a healthy fat component.  Women ate less food after eating dark chocolate than when they ate milk and white chocolate, according to a small 2017 study. Additionally, dark chocolate contains a lot of fibre, which keeps you fuller for longer.

How Weight Loss Coach Can Help You Reach your Weight Loss Goals

It's okay to eliminate certain foods from your diet to lose weight. To achieve weight loss results, one must make good food choices while not restricting the variety of their food intake.  The Registered Dietitians at Weight Loss Coach can help you lose weight by eating healthy fats and making simple lifestyle changes. 



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