The 'good' and 'bad' fats
While it’s long been advised to stay away from fat entirely, the truth is that some types of dietary fat are actually good for you. They can help keep you feeling fuller for longer and boost your energy levels, which in turn helps you lose weight.
How to eat healthy fats
To reap the benefits of these nutrients, you need to cut out foods high in saturated and trans fat and replace them with unsaturated fats, says Taylor. Unsaturated fats come from fatty fish, nuts, seeds and vegetables.
How to choose the right kinds of fat
Saturated and trans fats are unhealthy because they raise your cholesterol level and your risk of heart disease. But eating polyunsaturated fats (found in oily fish, nuts and seeds) or monounsaturated fats (found in avocados) can help lower your risk of cardiovascular disease.
The good news is that, unlike carbohydrates and protein, fats take your body longer to digest. This means they don’t spike your blood sugar levels as quickly, which can help reduce cravings and make you feel less hungry.
'Eat fat in moderation'
The USDA recommends that adults have 20 to 35% of their daily calories come from dietary fat. This includes omega-3 and omega-6 fatty acids, which your body can’t produce on its own. Focus on foods that contain these healthy fats, such as olive oil, nuts, and seeds. Limit fried foods and snack foods, which are high in saturated fat.