Good Fats That Create Weight Loss

by Erica Bossert

If you have struggled with your weight, cardiovascular health, and/or cholesterol levels, you may be familiar with the word “fat” in its many negative connotations. Fat is typically associated with heart disease, obesity, diabetes, and many other health complications. However, we are going to discuss how dietary fat can actually help you to burn body fat, decrease inflammation, improve your heart health, and lower bad cholesterol, or LDL. You can find these healthy fats in avocados, olive oil, and coconut oil. First, we are going to bust the myth that eating foods high in fat are what make you fat.

When talking about the basics of macronutrients, you may have heard somewhere along the line that fats are higher in calories than protein and carbohydrates, which is absolutely a fact. If you have tried any diet being sold by the media and endorsed by celebrities, you have likely been told that it is all about calories-in and calories-out and that low-fat, low-calorie foods will help you achieve your weight loss goals. Though reducing caloric intake does help to burn more stored energy, what the media rarely makes an effort to tell us is that not all calories are created equal. For example, a low-fat yogurt at 190 calories per serving will not have nearly the same health benefits as an avocado that contains about 230 calories. One avocado has about 18.6 grams of fat, but works to lower LDL cholesterol, increase satiety, can decrease inflammation in joints, and helps you to lower body fat (Tufts University Health and Nutrition Letter, 2015).  Can you find a low-fat yogurt that does all of that?

When it comes to cooking oils, the healthiest choices are coconut and olive oils. Coconut oil and olive oil contain similar health benefits, such as their ability to lower LDL and improve heart health. Coconut oil, however, appears to be different. There has been a controversy over whether or not coconut oil is healthy for your diet due to its high percentage of saturated fat, which has been associated with obesity and cardiovascular disease for many years. However, these saturated fats are used to cook a typical Western diet that consists of double-decker burgers, French fries, and fried chicken, which is also linked to obesity and other related diseases. Coconut oil, on the other hand, is different from the saturated fats used for the fryers in that it consists of medium chain triglycerides (MCT). To put this in simpler terms, coconut oil is more readily metabolized and is not stored as fat when consumed in moderation, ultimately aiding in fat loss (Hughes, 2009).

The fats from avocados, coconut oil, and olive oil all have properties that support heart-health and weight loss, both of which are not characteristically associated with fat in general. Fat does not always make you fat, as shown in diets including these healthy fats. Replacing unhealthy fats used for cooking with coconut oil or olive oil, or simply including more of these healthy fats discussed into your diet can improve your overall health in ways that fad diets could never do for you. 

Are you in need of help? Do you need someone to listen to your struggles with weight loss? Visit www.homefront.fitness and talk to Christian.