Eat Fat to Burn Fat

Have you ever sat down with a bag of fat-free cookies and before you knew it, you’d polished off most of the bag? That’s because there was no fat to tell your brain, Stop eating—I’m full! Had the cookies been made with real butter, you would have been more likely to stop due to fullness. That’s why it’s important to keep some fat in your diet, even when you’re on a diet.
Incorporating some healthy fat into every meal will help your satiety levels because fat takes longer to digest than carbohydrates and protein. The average woman should consume roughly 25-30 percent of her total daily caloric intake from fat. For example, if you were eating 1,600 calories per day, that would translate to 44–53 grams of fat per day or 50–60 grams per day on an 1,800-calorie diet.
When it comes to which fat to eat, certain fats are going to help you burn body fat much faster than others. As a general rule, stay away from trans fats and saturated fats from animal sources. Also keep in mind that all the foods on this list should be consumed in moderation because they are still high in calories.
Practice portion control and aim to include more vegetables than anything else on your plate. The fat-fighting foods don't directly lead to fat loss, but including them into your diet while consuming lean proteins, plenty of fresh fruits and vegetables, will make you armed and ready to fight the battle of the bulge.
Best Sources
Avocados are really the rockstar of fat-fighting foods. These miracle workers contain heart-healthy monounsaturated fatty acids (MUFAS) that signal fat-storage hormones to turn off, which means your body will use the fat for energy instead of sending it to your waistline.
Sunflower Seeds
These little beauties help with satiety, flush fat out of the body, and their high vitamin B6 content may reduce the appearance of cellulite. B6 is critical to the metabolism of proteins and it helps strengthen our connective tissues. Weak connective tissue is one of the reasons for visible cellulite—the fat is leaking through layers of it instead of being held firmly in place. Nice, right?
Brazil Nuts
These oversized nuts are an excellent source of dietary selenium, which also has been shown to help reduce the appearance of cellulite. Plus they boost your metabolism because selenium plays an important role in helping your body convert the thyroid hormone to its active form, which helps rev up your metabolism.
Packed with nutrients, almonds are a great addition to you diet. Studies have shown that when adding a serving of nuts to a low-calorie diet, people were more likely to lose weight than when that same addition was a carbohydrate rich one like crackers or croutons.
Whole Eggs
No need to consume only egg-white omelets. In fact, by doing so you are missing out on a slew of vitamins and minerals (iron, zinc, vitamins A, D, E) that are only found in the yolk. The yolk alone has more protein than the white and when eaten together you get a perfectly complete protein. Studies have shown that when people eat eggs for breakfast, they are likely to consume fewer calories throughout the rest of day.
Chia Seeds
Chia seeds (which we recently talked about here) activate glucagon, a hormone that promotes fat burning. Noticed a new pudding or yogurt in your grocery’s dairy aisle? Chia pudding is a popular way to consume chia seeds because when the little seeds absorb water, they grow in size, which means they will make you feel full sooner than if you eat them dry.
Wild Salmon, Flax Seed, Sardines
Full of omega 3s, wild salmon, flax seed, and sardines have essential omega 3 fatty acids, which have a thermogenic effect on your body. (Meaning they raise the body’s basal metabolic rate and help fuel the fat burning fires.) If you aren’t a big fish eater, you can buy eggs high in omega 3s or look into taking a fish oil supplement.
Coconut Oil
This palm oil is high in medium chain triglycerides (MCT), which are fatty acids that are metabolized differently than most other fats. MCTs are processed and absorbed quicker, which makes them more likely to be used versus stored. They also promote fat breakdown. Since coconut oil and coconut oil spray have higher smoke points, they are ideal for cooking, whereas olive oil should be reserved for salad dressing and drizzling over baked chicken or vegetables.

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Rebecca F.
Love this article, as it reiterates many of my favorite of these special super foods that have good fats and are loaded with nutrients our bodies need to recharge and live with energy! Salmon, nuts and avacados - you can't go wrong!
Viola P.
I agree with this! Not all fat is bad.
Emi M.
Oh I love avocados. I'm glad to learn that the it has good kind of fat!
Rachel H.
It's good that the article specifically mentions wild salmon. Farmed salmon actually only gets its color, which is still pale, because it is dyed through the food it is fed. Salmon farms also spread disease to wild salmon. Wild salmon is in season in the summer, with different species being in season at different times. However, you can purchase frozen wild salmon any time of the year. Wild salmon has a better taste and darker color. Also, don't forget to cook your salmon with the skin on. Most of the healthy fats are between the skin and the flesh, so if you have the butcher remove the skin, you are removing most of the omega 3s. The meat flakes off of the skin quite easily after cooking.
Trina H.
I love chia seeds on my salads. I use flax in my smoothies.
Raelynn M.
I consume these daily. Although I would love to try chia seeds if I can find them. Need to keep looking. Love this.
Jessica P.
If you have a trader joes by you, they have them for sure, and at a cheap price. I've also seen them at CVS in the "as seen on tv" section. Most health food stores have them as well.
Shannon G.
I am always struggling with portion control. I am a binge eater when bored and depressed. I love healthy food, I like the way it tastes and makes me feel. But when I am sad, I will eat the nastiest, most horrible thing, and as expected, it makes me feel horrible. I need to eliminate all of those foods from the house. We don't skimp on fats,I make every meal from scratch, but I have been buying snacks for the kids. I should just skip the bad snacks and keep good snacks so I am not tempted and so my children will be healthier.
Jessica P.
I have the same problem! I'm trying to condition myself with air popped pop corn and tea. I try not to buy cookies or chips because I know I can't just have 1 or 2.
Erica B.
The important part is "practice portion control". Fat is fat is fat. Too many people think you can use olive oil and nuts and avocado with abandon. They are still fat,"healthy" fat or not