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Top 4 foods with good fats to lose weight

Top 4 foods with good fats to lose weight Top 4 foods with good fats to lose weight (freepik.com)

Fat is an important part of our diet because it gives us energy, helps our cells work, and lets our body take in nutrients and make hormones. If you're trying to lose weight and don't know where to start, consider including the right kinds of fats in your diet, Eating Well reports.

The "healthy" fats are unsaturated fats, which come in two main types: monounsaturated and polyunsaturated fats. They have health benefits like lower LDL cholesterol and a reduced risk of heart disease.

Monounsaturated fats are found in foods like olive, peanut, and canola oils, as well as avocados, nuts, and seeds. Polyunsaturated fats are abundant in foods like canola, sunflower, corn, soybean, and flaxseed oils, as well as walnuts, flaxseeds, and fish.

Fatty fish

Fish, especially fatty ones like salmon and tuna, are a good source of lean protein. Protein is important for feeling full and maintaining muscle while losing weight. The omega-3 fatty acids in fish, like EPA and DHA, are essential for our bodies. Eating fish instead of other meats may reduce calorie intake, and including fish in a calorie-restricted diet seems to boost weight loss.

Nuts

Nuts make a convenient and satisfying snack that supports weight loss. Despite being high in calories, studies show that nuts don't hinder weight loss goals. Swapping less healthy snacks for nuts can be associated with less weight gain over time.

Full-fat yogurt

Although full-fat yogurt has saturated fat, it's rich in protein, calcium, vitamins, and probiotics. Research suggests that whole-fat dairy is not linked to weight gain and can even improve body composition. Choosing plain yogurt over sweetened versions helps with weight loss. Eating yogurt regularly is linked to a lower risk of overweight/obesity.

Full-fat salad dressings

Forget about "fat-free" dressings – they're not as popular now. Full-fat dressings not only make salads taste better but also help you absorb vitamins in veggies. They're more satisfying and keep you feeling full for longer.

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