Top 6 Healthy Fats for Quick and Effective Weight Loss


If we say that fat is your friend then it wouldn’t be wrong. Because healthy fats are the friend of the human body. As research proves that healthy fat can be beneficial for you. There are other kinds of fat, such as polyunsaturated and monounsaturated fats, that are particularly beneficial for weight loss. This kind of fat aids in the regulation of insulin levels, blood sugar, bad cholesterol, and obesity in your body.

In this Comprehensive Guide, we have discussed the 6 healthy fats for quick and effective Weight Loss:

1. Monounsaturated Fats

Monounsaturated fat is a type of “dietary fat” that is beneficial for health. This type of fat stays in liquid form at room or normal temperature but turns into solid or hard form when chilled.

Monounsaturated fat is very beneficial for health as it “reduces body fat by fat burning, increases satiety, and improves insulin, and blood pressure”.

If we talk from a chemical point of view, monounsaturated fats are just molecules that contain only one bond of unsaturated carbon in the molecule. This molecule is also called a double bond.

If you consume monounsaturated fats, your health will benefit in a number of ways. It lowers the likelihood of a heart attack by reducing the amount of harmful cholesterol in your body, which is healthy for your heart.  Utilizing good fats can also provide nutritional advantages by assisting in the maintenance of your body’s cells.

Benefits of Monounsaturated Fats:

  • Improves cardiovascular health
  • Reduce the risk of cancer
  • Improve insulin intake
  • Maintain blood cells
  • Help in weight loss
  • Reduce inflammation

Foods that Contain Monounsaturated Fats

  • Peanuts: 24.7 grams
  • Olives: 15 grams
  • Almonds: 33.6 grams
  • Cashews: 27.3 grams
  • Pistachios: 24.2 grams
  • Olive oil: 73.1 grams
  • Pumpkin seeds: 13.1 grams
  • Sunflower seeds: 9.5 grams
  • Avocados: 9.8 grams
  • Pork: 10.7 grams
  • Eggs: 4 grams

2. Polyunsaturated Fats

If we talk about polyunsaturated fats, then it is also a type of unsaturated fat that includes an essential element that is healthy for the brain such as omega-6 fatty acid and omega-3.

This type of fat is external, and you have to take this from food. Your body does not make these nutrients. Furthermore, polyunsaturated fat is fully considered safe and healthy and contains essential nutrients that are healthy for the body and mental health.

If we talk about chemical structure, then polyunsaturated fats contain more than one double bond of fat molecules. It also reduces the risk of cancer, heart failure, and kidney failure and protects from many other diseases. You can consume this fat and loss your weight. Because Polyunsaturated fat plays an important role in reducing your weight by burning your fat especially abdomen fat.

Health Benefits

  • A good source of essential nutrients, Omega-6 fatty acids, and Omega-3 fatty acids.
  • Helps in reducing the weight
  • Helps in reducing the age-related mental decline
  • Improve infant development
  • Promote cardiovascular health

Food Sources

  • Corn oil
  • Walnuts
  • Sunflower seeds
  • Flax oil
  • Flax seeds
  • Safflower oil
  • Soybean oil
  • Fishes such as herring, albacore tuna, mackerel, salmon, and trout

3. Omega-3 Fatty Acids

If you want to make your brain healthier, and sharper add Omega-3 fatty acids to your diet. Omega-3 fatty acids are a great source of healthy fat that helps your body to reduce weight and are incredibly important for your brain health. Furthermore, you have to take Omega-3 fatty acids from external food as this nutrient doesn’t naturally make it into your body. Omega-3 fatty acids are a type of polyunsaturated fats that must be added to your diet.

If we break it chemically, the fatty acid has a double bond and omega contains 3 carbon bonds that’s why it is called Omega-3 fatty acids.

There are primarily three types of Omega-3 fats:

  • DHA (docosahexaenoic acid): This type of fat is mainly found in seafood, fatty fish, fish oil, and algae.
  • EPA (eicosapentaenoic acid): This is also a type of omega-3 fat that is primarily found in fish oil, fatty fish, and seafood.
  • ALA (alpha-linolenic acid): This is a type of omega-3 fat that is mainly found in chia seeds, walnuts, and flax seeds.

Powerful health benefits of Omega-3 fatty acids:

  • Helps in reducing the weight
  • Reduce the risk of cancer
  • Lowers the blood triglycerides
  • Reduce the symptoms of anxiety and depression
  • Reduce the pain and inflammation
  • Improve baby development
  • Improve various symptoms of ADHD
  • Prevent asthma in childhood
  • Reduce the risk of Alzheimer’s disease

Food Sources:

Here are the foods that are rich in Omega-3 fatty acids:

  • Salmon
  • Mackerel
  • Cod liver oil
  • Herring
  • Sardines
  • Oysters
  • Anchovies
  • Caviar
  • Chia seeds
  • Flaxseed
  • Walnuts
  • Soybeans

4. Coconut Oil and Medium-Chain Triglycerides

Coconut oil and Medium-chain triglycerides both are healthy fats for weight loss that gain popularity in the ketogenic, or keto diet. A great way to lose weight instantly. Furthermore, these both oils are made of different compounds so both have different uses and health benefits. Coconut oil is made of the kernel, meat of coconuts, and copra, and MCT is made by refining the raw palm oil and coconuts to remove the useless compounds from that raw material.

Medium chain triglycerides contain 20% to 50% caproic acid and 50% to 80% caprylic acid. On the other hand, coconut oil contains 7% caprylic, 42% lauric acid, and 5 % capric acid. These all acids play an important role in reducing weight instantly.

Benefits of Coconut Oil

  • Increase weight loss and fat burning
  • A quick source of energy
  • Help in reducing the hunger
  • Boost skin health
  • Protect hair from hair loss
  • Improved oral health
  • Reduce Seizure

Benefits of Medium-Chain Triglycerides

  • Mainly used for weight loss
  • Increase fullness
  • Lower energy density
  • Burn calories

Food Sources of Medium-Chain Triglycerides

  • Coconut
  • Whole milk
  • Butter
  • Palm Kernel oil

Food sources of Coconut Oil

  • “Fresh coconut meat”
  • “Dried coconut meat”

5. Avocados

Avocados are bright green fruit usually covered with leathery green skin. It has many health benefits and is also known as butter fruit. This specific fruit is rich in nutrients and plays an important role in reducing weight. Additionally, Avocados are used in “salads”, “wraps”, “brownies”, and even “smoothies”. Avocados contain a lot of healthy calories and are high in fat. But this fat is monounsaturated fat which is healthy for human health and lowers the cholesterol level.

If you take 100 gram of Avocados, these offers 20 mineral and vitamins:

  • Vitamin C: 10 milligram
  • Vitamin B6: 0.275 milligram
  • Vitamin E: 10 milligrams
  • Folate: 81 microorganisms
  • Potassium: 485 milligrams

Health Benefits of Avocado

  • Help in reducing the weight
  • Provides you with energy
  • Remover hunger for a longer time
  • Rich in nutrients
  • Contains healthy fat
  • Boost satiety
  • Protect your cardiovascular system
  • Increase healthy digestion
  • Protect your eyes
  • Increase brain functioning

Types of avocados recommended for weight loss

  • Choquette: “It has glossy skin contains healthy nutrients and is best for weight loss”.
  • Pinkerton: Pinkerton has a different shape and rough skin that makes it easy to peel. Rich in nutrients

6.  Cooking Oils

Almost every person uses cooking oil to cook and prepare all sorts of dishes such as “vegetables, meat, eggs, sauces, and different grain fishes”. But many people are really concerned about how to select healthy cooking oil for their kitchen. The only sign of healthy cooking oil is it has a cloudier appearance and maintains more natural color and flavors. On the other hand, highly refined oils might have a uniform appearance and be less expensive. Unrefined oil contains healthier nutrients and less fat as compared to refined one.

Here are some cooking oils that must be included in kitchens for weight loss:

  • Olive Oil
  • Sesame oil
  • Avocado Oil
  • Safflower oil

You can select the above-mentioned cooking oils as these oils are rich in nutrients and low in fat. You can cook your food in one of these oils for weight loss.


This is all about the 6 healthy fats for weight loss. These all fats are healthy and contain essential nutrients that are good for your brain, heart, kidneys, and overall health. You can add all these ingredients in your diet to make yourself healthy and fit. This is also important to do consult with your nutrition about calories intake and nutritional facts.

Lara Beck
Fitness Coach

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