Top 5 fat sources for weight loss


Top 5 Fat Sources for Weight Loss

Now that I got carbohydrates and protein covered, it’s time to tackle the last macronutrient we consume – fat. Keep in mind that fat stored in your body does not equal the fat you eat.

That’s a very common myth, which is completely untrue. You can get fat from eating anything. Even fruits and vegetables, if you really tried.

First, let’s take a look at why we need fat and then move on to fat sources.

Role of fat in the diet

Dietary fat has many important qualities, which help with weight loss. One, it gives food taste, aroma and texture. It keeps meat juicy, tender and helps browning during cooking.

Two, fat slows down digestion, which means you feel full for longer. Fat also has a very high satiety factor, which may help control your portion size (hence, lose weight). Most importantly, fat helps with absorption of fat-soluble vitamins like A, D, E, and K.

Types of dietary fat

There are three types of dietary fat: unsaturated fat, saturated fat and trans fat.

  • Unsaturated fat generally comes from plants, vegetable oils, seeds and nuts.
  • Saturated fat generally comes from animal based products, meat, dairy, fish.
  • Trans fat generally comes from a laboratory, and with a very high chance will kill you. [1, 2, 3]

If you see trans fats in a product, I strongly advice you to never buy that product. In fact, I would even go as far as staying away from that manufacturer, altogether. Now, let’s move on to good sources of fat to help you on your weight loss journey. Here are my top 5 picks.

1. Olive oil

Olive oil is a very good source of monounsaturated fat, omega-6 fatty acids, vitamin E and K. But most importantly, it’s a very good source of adding incredible flavor to your food.

I kid you not, if you sautee anything in a mix of butter and olive oil, you will be blown away at how much difference it makes! Why?

Butter adds flavor, but olive oil prevents butter from burning, because it has а much higher smoking point. It’s an awesome cooking tip I learned long time ago. Talking about tips, here’s another one.

There are usually two types of olive oil: regular olive oil and extra virgin olive oil. Regular olive oil costs less and should be used in cooking. Extra virgin usually has a deeper color and should be used in salad dressings and cold dishes, because that’s where all the good stuff is.

Price and availability

Although, olive oil may seem expensive at first glance, but when you think about it, it’s not. A 500 ml bottle of olive oil will last for months.

Ease of use

Olive oil is very handy and easy to use. Useful in sauteing, sauces and dressings.

2. Butter

Butter is another tasty source of quality saturated fat. Butter can make a very plain dish incredibly delicious. If you don’t believe me, grab a bag of frozen vegetables, steam them and try eating them plain. Then add a teaspoon of butter and taste the difference!

Butter is rich in vitamin A, E, but most importantly, vitamin K2, which may help prevent a lot of serious illnesses.

A high intake of menoquinones, especially MK-7, MK-8 and MK-9, could protect against CHD (coronary heart disease). [4]


Our results suggest an inverse association between the intake of menaquinones, but not that of phylloquinone, and prostate cancer. [5]

As you can see, there’s no reason to not include butter in your diet. Especially, when something so simple tastes so amazing. Just make sure you don’t mistake margarine for butter, because margarine just pretends to be butter. Margarine is a lab engineered monstrocity with a high trans fat content (it will kill you).

Price and availability

Butter is pretty much a staple food in many countries and usually does not cost a lot.

Ease of use

Unless you’re baking, butter is very easy to cook with. You don’t need a lot of it, but a teaspoon can go a long way.

3. Nuts

Nuts are an incredible nature given source of fat: saturated, polyunsaturated and monounsaturated. There are so many health benefits in consuming nuts, that it’ll probably take a whole tome to cover them all.

Nuts are the ultimate vitamin (vitamin E, thiamin, riboflavin, niacin) and mineral (calcium, magnesium, phosphorus, iron, selenium, potassium) powerhouse. No wonder squirrels hoard them like crazy.

There’s one concern people have when talking about nuts – calories. It’s true that nuts are very energy dense, but they are so nutritious that it’s very difficult to overeat. In fact, some studies suggest that nuts in moderation can help burn more fat.

The few trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. [6]

In addition, there are evidence that nuts – almonds in particular – help reduce LDL (bad) cholesterol levels.

Consumption of tree nuts has been shown to reduce low-density lipoprotein cholesterol (LDL-C), a primary target for coronary disease prevention, by 3-19%. [7]

Price and availability

Although nuts are available in most countries, they are generally quite expensive. Gladly, you don’t need a lot of them.

Ease of use

Nuts are a good snack between meals. Just buy a bag of mixed nuts and you’re good to go. Make sure you don’t buy salted/sugared nuts, because that may lead to overeating.

4. Avocado

I honestly don’t know why there’s so much hype surrounding avocados. If I didn’t include avocados in my fat list, the whole world would probably come to an end. I understand that there are plenty of health benefits in consuming avocados, but they lack in one important thing – taste.

I used to be an avocado virgin until last year. To say that I was majorly disappointed when I tried it for the first time is to say nothing.

It’s basically, tasteless fatty goo to me. So I am very confused as to why people like it so much, but here’s a good example of what you can do with avocados.

But despite the fact that avocados have no taste, there’s a lot of evidence showing avocados improving cholesterol profiles by lowering LDL levels and increasing HDL.

High lipid, high MFA-avocado enriched diet can improve lipid profile in healthy and especially in mild hypercholesterolemic patients, even if hypertriglyceridemia (combined hyperlipidemia) is present. [8]

Avocados are rich in vitamin K, C, B5, B6, E, folate and potassium. There are some traces of magnesium, manganese, copper, iron, zinc, phosphorous, vitamin A, thiamine, riboflavin and niacin.

Price and availability

Avocados have a lot of hype nowadays, so they are going to be available in any grocery store. I generally don’t buy them so I am not familiar whether they are expensive or not.

Ease of use

Since avocados have no, or very little taste you need to spend some time to figure out what to do with them. But they are usually good as a spread, dip or in salad. I’m sure if you Google for avocado recipes you’ll find something that suits you.

5. Animal products

The last good source of fat are animal products. Coincidently, they are also a good source of protein, which I already covered. Poultry, meat and dairy – all of these products are healthy sources of fat and protein, despite what media tells you. Your grandparents ate a diet rich in fat and meat, yet they were healthier than we are today. Do you think it’s a coincidence?

In a nutshell

I know there are plenty other sources of fat, but these are my personal top picks, even though I don’t really like avocados. All these foods are completely natural, satisfying, tasty and rich in vitamins and minerals. Most importantly, a fat rich diet will make weight loss much easier.

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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