Categories: Health & Fitness

Did You Know That These 5 Must-Have Fats Need To Be Part Of Your Diet?

When you gain a little extra weight post a crazy weekend and think that you’re getting fat, you immediately cut off every kind of fat-rich food from your diet. However, your perception is about to change in the light of a new humungous study spanning 18 countries! Research asserts that a high fat intake lowers the risk of premature death and chances of stroke.

The reason some fats are called “essential” is that our bodies need it to not just lose weight but also function thoroughly. The right kind of fat not only optimises your metabolism and help you in slimming down but is also loaded with antioxidants. Having said that, most people still cannot differentiate between the good and bad fats.

Don’t get us wrong, we are not suggesting you go on a fat fest! Consuming the unhealthy lards such as trans-fats will definitely make you bulkier. While some are misconstrued (like the saturated fat, lauric acid), some are health troupers (like omega-3s.) Here are some fat-rich foods that actually aid weight loss.

Also Read5 Tried-n-Tested Workouts: Lose Belly Fat In A Month, Starting Now!

Cold-water fish

Since our body cannot produce the desired amount of omega-3, we have to rely on external sources, oily fishes being the perfect candidates. Salmon, tuna, sardines, mackerel, and trout have abundant omega-3 fatty acids. What’s more, it’s observed that people in Japan have a better life expectancy and are generally fit because of inclusion of fish in their diets. You may also opt for fish oil supplements alternatively. Apart from fulfilling your nutrition needs, a fish diet also reduces inflammation and helps your body recover from intensive workouts. Train as hard as you like!

Extra Virgin Coconut Oil

This is by far one of the best varieties of cooking oils. According to scientific studies, extra virgin coconut oil helps you feel energised for high-intensity training. Not just that, it controls your blood sugar level, and directly contributes to weight loss. Lastly, coconut oil contains abundant quantity of lauric acid that does not store as fat and keeps you feeling full for longer.  A study published in Lipids found that including coconut oil can actually help flatten your stomach! Time to replace your cooking oil?


Torchbearer of the healthy fat bandwagon, avocado is a wonder fruit that is packed with healthy monounsaturated fats. By including this creamy, buttery food in your meal plan, you are ensuring faster metabolism and reduced hunger pangs. Consume half an avocado per meal to maintain moderation.

Also Read5 Drinks That You Can Add To Your Keto Diet

Nuts/Nut Butter

Yes, nuts have always been in our good books, haven’t they? Opt for almonds (rich in vitamin E), walnuts (omega-3 fatty acids), and pistachios (carotenoids). There’s a study from the International Journal of Obesity and Related Metabolic Disorders to prove our stance for nuts. It says that people who consume more calories from almonds lose more weight than those who don’t. However, when opting for nut butter, make sure you check the labels! Several brands add sugar and partially hydrogenated oils (bad trans-fat).

Whole Eggs

How many of us have been consuming just the egg whites to remain fit? Guilty as charged! While egg whites are good sources of protein, the yolk contains healthy monounsaturated fat that reduces bad cholesterol and refrain your body from storing fat!

Also Read3 Important Health Benefits Of Having An Egg Everyday

Akanksha Narang

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