If you’re like most people, you’ve probably been taught that fat of any kind is unhealthy. Though today, you may be pleased to learn that science suggests otherwise. In fact, there are a few specifics to remember when inspecting how fat and dieting coincide. 

Should You Stay Away From Fat While on A Diet? 

Though diet culture tends to villainize fat, it can actually benefit our health in many ways. So, if weight loss is a priority for you, you’ll want to get familiar with the role healthy fats play in dieting.

The key distinction is the specific type of fat you’re consuming. While some fats can benefit your weight loss, an excess of others will not. Here are the different types of fats you should get to know on your weight loss journey. 

Types of Fat to Incorporate Into Your Diet Plan

As you incorporate fat into your diet plan, there are four fundamental groups of fat to consider. Understanding this distinction will allow you to discern whether or not the fat you consume uses fat for storage or energy. And you’ll be able to have a conscious relationship with fat consumption during your fat loss journey. 

Saturated and Trans Fats

To start, there are saturated and trans fats, which can be considered the bad fats. These types of fat can heighten the risk of heart disease, stroke, diabetes, high cholesterol, and various other health ailments.

Foods High in Saturated Fats:

Saturated fats are usually solid at room temperature. The most common sources of saturated fats are meats and dairy products. The American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.

• Foods baked or fried using saturated fats.
• Meats, including beef, lamb, pork as well as poultry, especially with skin.
• Lard.
• Dairy products like butter and cream.
• Whole or 2% milk.
• Whole-milk cheese or yogurt.
• Oils from coconuts, palm fruits, or palm kernels.

Foods Contain Trans Fats:

Plant oils that have been chemically changed to be a solid fat, or partially hydrogenated oils. Very small amounts of naturally occurring trans fat can be found in meats and dairy from grazing animals, such as cows, sheep and goats.

The manufactured form of trans fat, known as partially hydrogenated oil, can be found in a variety of food products, including:

• Commercial baked goods, such as cakes, cookies and pies
• Shortening
• Microwave popcorn
• Frozen pizza
• Refrigerated dough, such as biscuits and rolls
• Fried foods, including french fries, doughnuts and fried chicken
• Nondairy coffee creamer
• Stick margarine

Monounsaturated and Polyunsaturated Fats

In contrast, there are monounsaturated and polyunsaturated fats. These fats are better suited for a weight loss-focused diet plan. What differentiates unsaturated fats from the latter is that they have less effect on insulin resistance. Saturated fats tend to trigger insulin resistance, and unwanted fat storage, while unsaturated fats are more sensitive to insulin. 

Monounsaturated Fats

Monounsaturated fats are found in many foods, including red meats and dairy products. However, half of the fats in these foods are saturated fats. For health and weight loss purpose, we recommend plants and plant oils because they are high in monounsaturated fats but low in saturated fats. Here are some good source of monounsaturated fats

• Oils from olives, peanuts, canola seeds, safflower seeds, and sunflower seeds.
• Avocados
• Pumpkin seeds
• Sesame seeds
• Almonds
• Cashews
• Peanuts and peanut butter
• Pecans

Polyunsaturated Fats

Polyunsaturated fats include omega-3 and omega-6 fats. Sources of omega-6 fatty acids include Corn oil, Cottonseed oil, Peanut oil, Soybean oil, Sunflower oil. Sources of omega-3 fatty acids include oily fish, seeds and nuts, such as:

• Fish such as salmon, anchovies, mackerel, herring, sardines and tuna
• Oils from canola seeds, soybeans, walnuts and flaxseed
• Soybeans
• Chia seeds
• Flaxseed
• Walnuts

Consuming the Right Foods While Dieting

Consuming healthy fats can help you reach your goals. However, keep in mind that consuming too much fat, even the healthy fats, may increase risks of conditions such as diabetes and heart diseases. It may even lead to weight gain or obesity.

The recommended fat intake is 20% to 35% of daily calories. No matter what your goals are, it’s vital to consume a healthy balance of whole, nutrient-dense foods. Try including a mix of healthy mono or polyunsaturated fats, lean proteins, veggies, and grains. A nutritionally balanced diet may help you reach your goals sooner while improving your health!

Zero Effort Nutrition, Supporting Your Health Journey

Z.E.N. stands for Zero Effort Nutrition. At Z.E.N. Foods, our mission is to support your health and wellness with all things food and nutrition. Let one of our Z.E.N. consultants create a personalized healthy meal plan just for you. Then, all you need to do is enjoy the delicious, healthy meals, delivered right to your door while improving your health and losing those unwanted pounds. 

If you’re seeking support to help jumpstart your path to health, Z.E.N. is ready to help. Get started by taking a look at our sample menu or calling (310) 205-9368 to set up a plan with one of our consultants today!