Over the last two decades, several health and weightloss campaigns have been launched against fats. In that period, health and weightloss advisers started to recommend that meals should have less fat.
This was based on the belief that fats were generally connected with increased risk of heart disease and obesity.
But a group of diet and nutrition researchers led by Dr Iris Shai of Ben-Gurion University of the Negev, after a 2-year study between 2005 and 2007 in Dimona, Israel, made observations which revealed that fats are more healthy than we thought.
Dr Shai, et al., observed that moderate-fat diets, especially ones with high proportion of monounsaturated fat supported weightloss and healthy heart than low-fat and low-carbohydrate diets.
Following this observation, here are four healthy fats that you can have in your diet even when you are trying to lose weight:
Butter faced very harsh criticism in the war on fat that it would be surprising to see it make a comeback. But here we are and it is about to make a respectful comeback.
The new knowledge that butter is rich in omega-6 and omega-3 fatty acids which help the brain function well and improve skin health is changing the former beliefs we had about it.
Butter is also rich in fat-soluble vitamins (A, D and E) and trace minerals, including ‘beneficial selenium’, a powerful antioxidant, Dr Josh Axe explains.
Omega-6 and omega-3 fatty acids are essential nutrients, they are not produced by the body, rather our body needs food sources like butter to get them.
Avocado is a common fruit with numerous benefits. It is very rich in monounsaturated fats which increase the level of good cholestrol, also known as HDL (High Density Lipoprotein) and lowers the level of bad cholestrol, LDL (Low Density Lipoprotein), in the body.
It is also a super storehouse of healthy protein and has the benefits of vitamin E.
One of the richest source of saturated fat is coconut oil. It is very rich in fats called Medium Chain Triglycerides (MCTs) which make it easy to digest. This kind of fat also boosts metabolism.
Coconut oil is very suitable for cooking. Saturated fats like coconut oil are recommended as the best choice for high-heat cooking because they are more stable and do not react to oxygen easily, nutrition researcher Kris Gunnars wrote.
You can get Omega-3 fatty from seafoods like salmon and sardines. It helps improve brain function and skin health. It does not cause weight gain.
The best types of omega-3 fatty acid are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are readily found in seafoods like salmon and sardines.
Do not fear or avoid fat because you are on a weightloss journey. Saturated and unsaturated fats can be part of your diet. They contribute little to weight gain than low-carbohydrates and refined sugars would do.
Above all, always remember that moderation is key in anything you consume.