While it might seem like eating fat will make you gain weight, this isn’t always the case. In fact, eating some fat can help you lose weight, particularly if you eat it in place of high-carb foods or sugary snacks. Here are five ways eating fat helps you lose weight and keep it off long-term.
1) Eat Fats
Avoiding fatty foods in an effort to lose weight might seem like a good idea, but it’s not. Cutting out fat means cutting out essential nutrients, such as vitamins A, D, and E. These
vitamins can only be obtained from dietary sources, which is why it’s essential to include healthy fats in your diet if you want to stay healthy and avoid certain diseases, such as osteoporosis.
2) Know Your Fat Sources
Fats come from both plants and animals. But contrary to popular belief, animal fats aren’t necessarily worse for you than plant-based fats. In fact, some types of fat are beneficial to your health. When choosing which type of fat to eat, it’s important to understand what makes these nutrients so essential to your body and how they can help with weight loss.
3) Eat Nuts And Seeds but not too much
While nuts and seeds are great for use in small amounts, they’re high in fat—and when you eat too much of them, it’s easy to get carried away. And that can spell trouble for your weight-loss goals! Studies have found that people who regularly consume nuts have a lower BMI (body mass index) than those who don’t.
4) Overcooking Oils
Not only does cooking with extra-virgin olive oil make your food taste great, it also helps decrease hunger and cravings—no matter which kind of fat you eat. Studies have found that when people add a dose of olive oil to their meal, they end up eating about 100 fewer calories in that sitting. If you’re having some pasta for dinner, drizzle a little bit of olive oil onto your noodles. Just don’t overdo it! A single tablespoon will do you good.
5) Avoid Trans Fats
Trans fats, or trans-fatty acids, are unhealthy fats that are found in many processed foods and are created when hydrogen is added to vegetable oil during processing. Because trans fats increase your risk of heart disease, it’s best to avoid them as much as possible. Trans fats can be found in foods like margarine and crackers. Instead of relying on these ingredients for fat intake in your diet, reach for healthier options like olive oil and other unsaturated oils instead.
When you eat fat, it fills you up more than sugar or carbohydrates do. This means that by eating a higher-fat diet, you’ll be able to consume fewer calories—and if your goal is weight loss, those are calories you don’t want anyway. Consider adding some healthy fats to your daily regimen, and learn how they can help you lose weight!