High Fat diet

Top 10 Healthy Fats That Can Help You Shed Pounds

TL;DR

Healthy fats don't make you fat - they help you lose weight. Foods like olive oil, avocados, fatty fish, nuts, and seeds increase satiety, stabilise blood sugar, and support your metabolism. The Mediterranean approach of embracing quality fats leads to more sustainable weight loss than restrictive low-fat diets.

Can we bin this whole "fats make you fat" nonsense once and for all? After two decades in the nutrition scene, I've watched countless people sabotage their weight loss by avoiding fats like they're radioactive. Spoiler alert: they're not.

The truth? Your body needs fat to function properly, and the right fats can actually accelerate fat loss. Sounds backwards, doesn't it? That's because we've been fed diet industry bollocks for years.

Why Your Body Craves Good Fats 🧠

Diets rich in healthy fats, such as the Mediterranean and Nordic diets, have shown more significant long-term weight loss benefits compared to low-fat diets. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, and olive oil, help control appetite and maintain stable blood sugar levels.

Gardner, Christopher D., et al. (2021)

Here's what happens when you eat quality fats: your hunger hormones actually calm down. You feel satisfied for hours instead of prowling the kitchen like a starved wolf thirty minutes after a meal. I've seen clients drop stubborn belly fat simply by swapping their low-fat yoghurt for the full-fat version.

The Mediterranean and Nordic populations have been proving this for centuries. They eat loads of olive oil, fatty fish, and nuts - and they're not exactly struggling with obesity rates, are they?

High Fat diet
Olive oil and avocados boost metabolism naturally

The science bit: Monounsaturated and polyunsaturated fats help stabilise blood sugar and keep you feeling full. Meanwhile, omega-3s reduce inflammation and support your metabolism. It's not rocket science, but somehow we've made it complicated.

The Top 10 Fat-Burning Fats

Olive Oil: Liquid Gold

Extra-virgin olive oil isn't just for posh salads. The oleic acid in EVOO has been shown to reduce belly fat and support cardiovascular health. The PREDIMED study - one of the largest nutrition studies ever - proved that people eating a Mediterranean diet rich in olive oil lost more weight than those on low-fat diets.

Pro tip: Don't cook with it at high temperatures. Drizzle it on finished dishes or use it for gentle sautéing.

At the end of the VLCKD, the women with high adherence to the MD achieved the best results in terms of weight loss and improved body composition. Specifically, the women who were above the median of fat mass (FM)% reduction had the best MD pattern, characterized by a higher consumption of extra virgin olive oil (EVOO), fruits, vegetables, and red wine.

Barrea, Luigi, et al. (2022)

Avocados: Nature's Butter

These green beauties are about 80% fat by calories, and every gram works in your favour. One medium avocado packs 15% of your daily potassium needs plus enough fibre to keep your digestive system happy. I've watched clients' cholesterol profiles improve dramatically after adding half an avocado to their daily routine.

Fatty Fish: The Omega-3 Champions

Salmon, mackerel, sardines, herring - these oily fish are your metabolism's best mates. The omega-3s (EPA and DHA) don't just support brain health; they actually help your body burn fat more efficiently. Aim for two portions weekly, and watch your energy levels soar.

Nuts: Portable Powerhouses

Almonds, walnuts, pistachios - they're all winners. The combination of protein, fibre, and healthy fats makes them incredibly satiating. Studies show people who eat nuts regularly maintain leaner body compositions. Just mind your portions; a small handful (about 30g) is plenty.

Seeds: Small but Mighty

Seed TypeOmega-3 ContentBest For
ChiaVery HighSmoothies, puddings
FlaxVery HighBaking, cereals
HempModerateSalads, yoghurt
SunflowerLowSnacking, trail mix

Chia seeds are particularly brilliant - they absorb liquid and expand in your stomach, helping you feel full for ages.

Dark Chocolate: The Guilt-Free Treat

Yes, you read that right. Dark chocolate (70%+ cocoa) contains oleic acid - the same beneficial fat found in olive oil. It's also packed with flavonoids that support heart health. A square or two after dinner can actually help with weight management by satisfying sweet cravings.

Coconut Oil: The Controversial One 🥥

I'll be honest - coconut oil divides opinion in nutrition circles. It's high in saturated fat, which isn't ideal, but it contains medium-chain triglycerides (MCTs) that your body burns quickly for energy rather than storing as fat. Use it sparingly, and don't make it your only fat source.

Greek Yoghurt: The Protein-Fat Combo

Full-fat Greek yoghurt is a game-changer. Higher protein than regular yoghurt, plus probiotics for gut health. The fat content helps you absorb fat-soluble vitamins (A, D, E, K) more effectively. Skip the flavoured versions - they're sugar bombs in disguise.

Nut Butters: Spread the Love

Almond, peanut, cashew - choose your fighter. Look for versions with just nuts as ingredients (no added oils or sugars). The monounsaturated fats help lower LDL cholesterol whilst keeping you satisfied. Perfect for pre-workout fuel or post-training recovery.

Eggs: The Complete Package

Often overlooked, but egg yolks contain healthy fats plus choline for brain function. The whole "egg whites only" trend needs to die. Eat the whole egg - your body will thank you.

Making It Work in Real Life

Start small: Add a tablespoon of ground flaxseed to your morning smoothie. Swap butter for olive oil when cooking. Choose full-fat dairy over low-fat versions.

Omega-3 rich fish supports sustainable fat loss

Think combinations: Pair fats with vegetables to boost nutrient absorption. That salad needs olive oil dressing, not fat-free nonsense that tastes like sadness.

Mind your portions: Fats are calorie-dense. A little goes a long way. Use measuring spoons until you get a feel for proper portions.

The Bottom Line

Stop fearing fat. Start fearing processed, low-fat products stuffed with sugar and chemicals. Your body evolved eating whole foods containing natural fats - trust the process.

The clients who embrace healthy fats lose weight more sustainably, have better energy levels, and actually enjoy their food. Revolutionary concept, I know.

Remember: it's not about eating more calories - it's about eating smarter calories. These fats will keep you satisfied, support your metabolism, and make your weight loss journey infinitely more enjoyable.

Now stop reading and go eat an avocado. Your future self will thank you.

References

Gardner, Christopher D., et al. "Changes in Quantity and Sources of Dietary Fiber from Adopting Healthy Low-Fat vs. Healthy Low-Carb Weight Loss Diets: Secondary Analysis of DIETFITS Weight Loss Diet Study." Nutrients, vol. 13, no. 10, 2021, p. 3625.

Barrea, Luigi, et al. "The Antioxidant Potential of the Mediterranean Diet as a Predictor of Weight Loss after a Very Low-Calorie Ketogenic Diet (VLCKD) in Women with Overweight and Obesity." Antioxidants, vol. 12, no. 1, 2022, p. 18.
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Dani King
Dani King

Dani King, MS, RD, is a registered dietitian and certified personal trainer with a master's degree in Nutrition Science. With a background in competitive bodybuilding, Dani brings a wealth of knowledge in crafting personalised nutrition plans to support fitness goals. She is dedicated to helping clients achieve their peak physical condition through evidence-based dietary strategies.

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