Eat­ing foods con­tain­ing the wrong types of fat can cause weight gain. We’ve put togeth­er a list of healthy fats to add to your diet.

Healthy fatty foods for weight loss


Healthy fats help reg­u­late hunger hor­mones, increase sati­ety, pro­tect against heart dis­ease, trans­port nutri­ents through­out the body, and enhance absorp­tion of fat-sol­u­ble vit­a­mins. How­ev­er, not all foods can boast the pres­ence of healthy fats.

We have put togeth­er a list of 20 foods that will def­i­nite­ly not make you fat. The main rule is to use them in mod­er­a­tion.

1. Grass-fed beef

Accord­ing to a study from the Nutri­tion Jour­nal, this meat con­tains a lot more trans fats, stearic acid and omega‑3 fat­ty acids. It has less unhealthy palmitic acid than tra­di­tion­al­ly raised beef. In addi­tion, grass-fed beef is lean­er, which will ben­e­fit peo­ple who want to lose weight.

2. Avocado

Avo­ca­dos have been con­sid­ered the leader among healthy foods for many years. The oily fruit con­tains healthy monoun­sat­u­rat­ed fats, which give us a feel­ing of sati­ety, as well as pro­tein and fiber. Avo­ca­do is suit­able both for con­sump­tion sep­a­rate­ly and as part of dish­es.

The benefits of avocado


3. Walnuts

The polyun­sat­u­rat­ed fats in wal­nuts acti­vate genes that reduce fat stor­age and improve insulin metab­o­lism. They also help the body respond bet­ter to stress and low­er blood pres­sure.

4. Nut butter

Not all nut but­ters are good sources of healthy fats, so it’s impor­tant to check food labels on jars. Don’t take low-fat oils. They are high in sug­ar and salt, which increase insulin lev­els.

Monoun­sat­u­rat­ed fats, on the oth­er hand, reduce the body’s sen­si­tiv­i­ty to this hor­mone. Unnat­ur­al nut but­ters can also con­tain harm­ful trans fats. So it’s best to take a good nut but­ter and just add it to your diet occa­sion­al­ly.

Peanut butter


5. Eggs

The yolk is rich in monoun­sat­u­rat­ed fats, which help low­er bad cho­les­terol lev­els. In addi­tion, eggs are a source of choline — it resists the accu­mu­la­tion of fat around the liv­er. It can also be found in lean meats, seafood, and kale.

6. Greek yogurt

Loaded with pro­tein, cal­ci­um, and pro­bi­otics, yogurt has all the qual­i­ties of one of the best foods you can eat for weight loss and over­all health.

Whole milk Greek yogurts tend to be high­er in pro­tein, fat, and less sug­ar than their lean­er ver­sions. This makes them the per­fect team for sup­press­ing hunger: pro­tein takes longer to break down, and fat makes you feel fuller.

7. Olive oil

This Mediter­ranean oil is rich in can­cer-fight­ing polyphe­nols and heart-boost­ing monoun­sat­u­rat­ed fats, includ­ing ole­ic acid.

Sci­en­tists have found that a diet rich in olive oil leads to a high­er lev­el of fat break­down in the body than a diet high in car­bo­hy­drates or pro­teins.

Anoth­er ben­e­fit of olive oil for weight loss is that it increas­es lev­els of the hor­mone sero­tonin, which is asso­ci­at­ed with feel­ings of sati­ety.

8. Heavy cream and milk

Stud­ies show that peo­ple who eat fat­ty foods are less like­ly to become obese than those who eat low-fat dairy prod­ucts.

Some of the acids in milk fat trig­ger the body’s calo­rie-burn­ing cen­ters, help main­tain nor­mal blood sug­ar lev­els, and keep the body sati­at­ed. That is, no snacks will be need­ed if you mod­er­ate­ly allow your­self cream and milk.

Benefits of cream and milk


9. Tuna

Tuna con­tains the high­est amount of omega‑3 fat­ty acids and DHA, which improve meta­bol­ic process­es in the body and even turn off the genes for abdom­i­nal fat, there­by pre­vent­ing bloat­ing and its increase in size.

10. Cheese

Cheese pro­vides us with pro­tein, cal­ci­um, vit­a­mins, min­er­als and fat­ty acids. It slows down the absorp­tion of sug­ar and car­bo­hy­drates, there­by pro­long­ing our ener­gy lev­els and improv­ing brain func­tion. Also, this prod­uct helps to reduce the risk of devel­op­ing dia­betes, as evi­denced by the results of stud­ies.

11. Fire

Of all lean meats, duck has the high­est lev­els of polyun­sat­u­rat­ed fats, which increase mus­cle mass, strength, and pow­er. A very good option for a train­ing diet and cre­at­ing a toned body.

12. Spirulina

Avail­able in pow­ders and sup­ple­ments, this blue-green algae is full of heart-healthy omega-3s like EPA and DHA. They also help in the fight against inflam­ma­tion and bel­ly fat, enriched with pro­tein and pro­bi­otics.

Benefits of Spirulina


13. Rapeseed oil

Anoth­er won­der­ful source of fat­ty acids, which not only help with weight loss, but also main­tain weight. Plus, they have a won­der­ful effect on the health of the car­dio­vas­cu­lar sys­tem.

14. Wild salmon

By adding this fish fil­let to your diet just twice a week, you get heart-healthy omega‑3 fat­ty acids. They reduce the risk of arrhyth­mias, low­er triglyc­eride lev­els, and may even low­er blood pres­sure slight­ly.

15. Dark chocolate

Dark choco­late con­tains the high­est per­cent­age of pure cocoa but­ter, a source of sat­u­rat­ed fat that slows down diges­tion. Since dark choco­late takes longer to process, it also sat­is­fies the feel­ing of hunger and thus pro­motes weight loss.