When you begin your weight loss journey your first option is to remove those extra fats from your body. Mostly thinks that fat can help to gain more weight, but that’s not correct. Healthy fats can help you lose weight now.That’s why we can say eat more fat to lose weight fast.

Fats are essential for your body when it comes to survival. So if you want to lose weight now, you must add some fats in your diet to get you a better result. That’s the reason many diet planner and gym trainer includes fats to build their muscles, and you can notice they don’t look so fat.

Healthy fats are known as the building block of many things like brain, Hormones and Nervous tissues. In short, you need to eat more fat to burn fat. You might be thinking I have gone crazy, but that’s the truth.

Does eating healthy fat help you lose weight quickly?

That can be a tricky question because I have mentioned above that eating more fat will help you to burn more fat, but it doesn’t mean you have to eat those things which are wrong. I am saying about those packets full of chips, chocolates and many more. You have to eat healthy fats to stay fit. To clear your confusion, I will mention below two types of fats.


To understand the role of fats you must know what fats are. Fats are of two types on are known as saturated fat, and the other one is Unsaturated fat. There is also a third kind you might have heard about Trans-fat, but this fat has been eliminated from the U.S foods.

Saturated Fats

This fat is the bad fat which I was discussing above which can be bad for your health. This fat is found in chips, beef, cream, margarine and cheese. Also if you love to eat bakery items that you are consuming these types of fats like pizza, pastries and many more.

Unsaturated Fats

This one is healthy fat which must use to lose weight quickly. So if you want to lose fat you can consume these fats which are found in corn, soybean, and safflower oil. They contain Omega 6 Fatty acids, and that is good for your health.

A healthy approach to Dietary Fats

Many types of research have been done on this type of fats but according to The American Journal study consuming healthy and dietary fats have the same benefits. Even if you are consuming dietary fats, you are developing a healthy heart.

According to the study from the Australian Health Survey which was made in 2011-2013, the rate of dietary fats has increased in the U.S from 30%. This means people prefer to eat healthy fats instead of bad fat. The study also shows that the percentage of energy is consumed more than from dietary fats as it provides all the energy and nutrients which a body needs.

The maximum amount of healthy fats a body can take is up to 35% which can help to maintain the body shape.

A Dietary Fat Guideline was set in 2015-2020 where Americans were asked how much fat they eat. According to the report, they eat almost <10% of saturated fat to get more energy. That’s was the main reason cheat day become more helpful while losing weight.

Interestingly on November 13, 2013, the American Heart Association published an article on healthy living. The scientist evidence supported that eating a healthy diet with healthy fats can help to reduce heart attacks, strokes and cardiovascular diseases. The study shows that you can eat healthy fat which includes different types of oils, vegetables and fruits.

Benefits of Eating Healthy Fats(Five)

There can be many benefits of eating healthy fat but here are five benefits which you should know about. Even a little portion of fat can make your fat loss more successful.

  1. Eating Fats replaces Carbs

If you eat fats, it means you are replacing the carbs which can be a good thing. But some people do the opposite to eat like to eat more carbs and reduce the number of fats. Everybody has its way of losing weight so both can be good for you. If you take a lot of carbs, it means you are storing more insulin levels in your body, so it depends on your diet. But for me, eating fats worked a lot because it helped me to store fewer fats in my body and replaced them with healthy fats.

  • Enhance Your ability to Burn Fat

When you eat a healthy fat, you are taking fewer calories. That leads to healthy weight loss. Lower fat diet helps to control your hormones level which means you burn more fats from your body. On the other hand, if you decrease the hormone levels than your body will lose more weight and will remain constant.

  • Increase Your Metabolism

Did you know dietary fat increase your metabolism? This means if you take a healthy diet with some fats in it you are about to increase your metabolism. That’s why many gym trainers advise having at least one day as “Cheat Day” to increase your metabolism.

The best part of consuming fats is that not all fats will store in your body, but some will convert into energy which is good for your health. The more energy you have, the more you are ready for exercise.

  • Stay full longer

When you eat more fat, your body remains full for the long day. That means you don’t have to eat again and again if you are feeling hungry. Eating lesser will help you to stay active all day. Also if you want to lose belly fat now then eating less can be your best option. Fats also help you to control your appetite which means you control yourself from overeating.

  • Fats build Muscles

If you eat healthy fats, they help you to build muscles. Many trainers eat a significant amount of fat to build their muscles strong. So if your dream is to get muscles on your body eating the right amount of fats can be your best option.

It is proven that you have to eat the right amount of fats to build muscles so if you are doing exercise regularly and following a healthy diet than you can gain those muscles in your body.

5 Healthy fat foods to lose weight now

Here is the list of 5 healthy fat foods which you can try to weight loss. They can be used in recipes, or you can eat them raw it depends on you. Even they are best for breakfast, lunch and dinner.

  1. Eggs

Eggs can be the best option for you even in breakfast and during lunch. You can eat boiled eggs or vegetable eggs; it depends on you. A single egg contains 212 mg of cholesterol which means you can take 71% of its intake.

The total amount of calories in the egg is 62% which is almost equal to fats in it. It also contains omega-3 which means you have healthy fat.

  • Fish

If you are a fish lover, then you must try fatty fish which is healthy, and you can have all the proteins from it. They are rich in omega three which are healthy for your body. Studies show that people who eat fish have a lower risk of heart diseases, depression and other common diseases.

  • Dark Chocolate

Dark chocolate is among the most healthy food which contains fewer calories and helps you to lose belly fat. Also, it is high in fat which is around 65%. Dark chocolate contains 11% fiber and 50% RDA including iron, magnesium, copper and manganese.

  • Cheese

Cheese is an excellent source of calcium and vitamin B12 which can be healthy for you. You can have cheese during breakfast on brown bread, or you can add it in lunch. The best use of this food includes that it’s healthy because it reduces the risk of type 2 diabetes.

  • Nuts

Nuts are the best snacks for you when you try to burn more calories. Nuts are also part of unsaturated fats which means you can eat them without any doubts. According to studies, who eat nuts are healthier and contain a low risk of various diseases.

Final Words

If you want to lose weight quickly, then you must take care of what you eat. Eating fats don’t mean you can eat chips, chocolates and oily things you have to follow a healthy diet plan which includes healthy fats.

You can have 4-5 meals in which you can include the amount of fats you can consume per day. Also, you have to maintain a chart about how much fat you are taking. Some doctors suggest including 30% of fats per day which can be healthy for you. Eating this amount of fat will help you to achieve your body, and also you can gain muscles if you want to.

Comment below what oil is best to lose more weight? So we can start a healthy conversation about that.


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