Healthy Fats – Keep You Full & Support Fat Loss
Contrary to popular belief, eating healthy fats doesn’t make you fat! In fact, healthy fats help control hunger, stabilize blood sugar, and boost metabolism, making them essential for weight loss.
Why Healthy Fats Help with Weight Loss
✅ Keeps You Full Longer – Slows digestion, reducing cravings.
✅ Regulates Blood Sugar – Prevents energy crashes & overeating.
✅ Supports Hormone Production – Essential for metabolism & fat burning.
✅ Increases Nutrient Absorption – Helps absorb vitamins A, D, E & K.
✅ Boosts Brain Function – Keeps your mind sharp & reduces stress eating.
Best Healthy Fats for Weight Loss
🥑 1. Avocados
✔ High in monounsaturated fats
✔ Reduces belly fat & lowers cholesterol
✔ Great for salads, smoothies & toast
🥜 2. Nuts (Almonds, Walnuts, Cashews, Brazil Nuts)
✔ Rich in protein & fiber to keep you full
✔ Contains omega-3s & healthy fats
✔ Snack on a handful daily (1 oz = ~160-200 calories)
🌰 3. Seeds (Chia, Flax, Hemp, Pumpkin)
✔ Packed with fiber & protein
✔ Omega-3s help reduce inflammation
✔ Add to smoothies, yogurt, or oatmeal
🐟 4. Fatty Fish (Salmon, Sardines, Mackerel, Tuna)
✔ Omega-3s improve metabolism & fat-burning
✔ High in protein, keeping you full
✔ Eat 2-3 servings per week for best results
🥥 5. Coconut & MCT Oil
✔ Increases energy & fat-burning
✔ Supports brain function & digestion
✔ Use in coffee, smoothies, or cooking
🫒 6. Extra Virgin Olive Oil
✔ Powerful anti-inflammatory properties
✔ Aids in fat loss & heart health
✔ Drizzle over salads & veggies
🍫 7. Dark Chocolate (85% or Higher Cocoa)
✔ Rich in antioxidants & healthy fats
✔ Helps control sweet cravings
✔ Eat 1-2 small squares daily
How to Add Healthy Fats to Your Diet
🔹 Breakfast – Add avocado to toast or eggs.
🔹 Lunch – Use olive oil as a salad dressing.
🔹 Snacks – Eat a handful of nuts & seeds.
🔹 Dinner – Include fatty fish like salmon.
🔹 Dessert – Enjoy a piece of dark chocolate.
What to AVOID (Unhealthy Fats)
❌ Processed vegetable oils (canola, soybean, sunflower)
❌ Trans fats (fried foods, margarine, processed snacks)
❌ Sugary, high-fat desserts (donuts, pastries, ice cream)