Healthy fats and high-fat foods

We will tell you which fats should be completely excluded and which ones should definitely be included in the diet.

In fitness circles, when it comes to health, weight loss or muscle gain, people often misunderstand the role of fat in these processes. You can often hear the following questions: “What fats should I eat?”, “Do I need fat in my diet?”, “Will I gain weight if I eat fats?”

It's time to clear up some questions and learn what dietary fats are, which ones are healthy, which ones you should avoid, and finally, which fats are the best for weight loss.

What are fats?

The fats we eat are an integral part of the human diet. For normal functioning of the body, you need to consume a certain amount of fat daily. They perform many important functions in the body, including helping to produce powerful hormones such as testosterone. They also support cellular processes and are an important source of resting energy.3

Fats are very high in calories; one gram of fat contains about nine calories. This is slightly more than double the calories of protein and carbohydrates.3 While it is important to include some fat in your diet, you need to be careful not to overeat and end up with an unwanted calorie surplus that leads to weight gain. Many sources state that twenty to thirty percent of our daily calories should come from fat.5 Of course, these numbers can be higher if you eat a high-fat, low-carb diet, but it is not recommended for an extended period time to get less than twenty percent of calories from fats.

Other sources of unsaturated fats

Finally, here is another list of weight loss foods that contain healthy fats. They are not as rich in unsaturated fatty acids per 100g as oils and nuts, but can also be part of your daily diet.

Thank you for reading this article to the end! Now you know which fats are healthy and how much you need to eat to stay healthy. In conclusion, we want to share with you two secrets on how to eat less tempting fatty foods and processed carbohydrates:

1. Eat less, but more often - every 3 hours, for example, making a snack of non-roasted nuts.
2. Add more protein and fiber-rich foods to your diet to help you avoid overeating and feel fuller longer.

Be healthy!

What does “healthy fats” mean?

Many people have different understandings of what healthy fats are. There's actually no clear scientific definition of healthy fats. There are two main groups of fats—unsaturated and saturated (these groups are further divided into subcategories). Saturated and unsaturated fats differ in the number of carbon bonds in the molecule. Unsaturated fats contain double bonds between carbon atoms. Saturated fats have single bonds between carbon atoms, so they end up much closer together than in unsaturated fats.7

How do saturated fats differ from unsaturated fats?

Saturated fats have a more complex structure of organic compounds; they are converted into solid fats and deposited in the form of cholesterol plaques in subcutaneous reserves.

Unsaturated ones, passing through cell membranes, do not form solid compounds. Therefore, they normalize blood cholesterol levels. They have a double carbon formula, which allows them to be constantly in an active state.

List of products containing them:

• lard;
• rapeseed, olive, ghee, butter, margarine;
• cod;
• duck;
• pistachios;
• walnuts and pine nuts;
• boiled pork;
• avocado;
• eggs.

Healthy High Fat Foods

Most of the fats in your diet should be unsaturated. They, in turn, as mentioned above, are divided into two groups - monounsaturated and polyunsaturated fats.

Healthy sources of unsaturated fats:

• avocado;
• almonds, walnuts, pistachios and other nuts;
• nut butters (watch out for added sugars);
• olives;
• olive oil;
• flax seeds;
• salmon;
• soya beans;
• sunflower seeds;
• chia seeds.

Healthy sources of saturated fat:

Consume in limited quantities

• eggs;
• beef (from grass-fed cattle);
• whole milk;
• whole milk yogurt.

Content of saturated fatty acids in foods

Table of percentage of saturated fatty acids in food.

Healthy fats vs. bad fats

Generally, unsaturated fats are considered healthier. It is recommended that you meet about 90 percent of your daily fat needs from unsaturated fats. Saturated fats are associated with cholesterol, hence the recommendation to consume a maximum of 10 percent of these fats.8

Most recommendations are created to prevent cardiovascular disease and maintain heart health. Unsaturated fats contain high amounts of HDL (a lipoprotein that carries cholesterol away from the heart) and LDL (a lipoprotein that carries cholesterol into the heart).4

Unsaturated fats are often liquid at room temperature. They are classified into two different types: monounsaturated fats and polyunsaturated fats.

• Monounsaturated fats

They are usually found in plants. Sources include avocados, vegetable oils, nuts and seeds. These fats have been linked to improved heart health, reduced inflammation, weight loss, and increased insulin sensitivity.9

• Polyunsaturated fatty acids (PUFAs)

Plants and seafood products can be sources of PUFAs. Due to their high content of omega-3 fatty acids, polyunsaturated acids are often mentioned in the press. As a rule, fats from seafood are better absorbed by the body than the same fats of plant origin. The effects of these fats on the body have been linked to cardiovascular health, brain development in children, reduced inflammation, and immune system health, to name a few.9

• Saturated fats

They are often mistaken for unhealthy fats. Saturated fats are typically linked to heart disease because they are high in cholesterol. However, this idea has been refuted by scientific research - they are not considered harmful to the heart, especially in the absence of a calorie surplus (when you consume more calories than you burn).4

Saturated fats can solidify at room temperature and are more common in animal products. Due to their high cholesterol content, they play an important role in the production of steroid sex hormones and in brain function. Therefore, some of them must be included in the diet. If you are unsure how much to take, stick to the national health guidelines: no more than 10% saturated fat per day.4

• Trans fats

They may be called differently. If you come across the word hydrogenated or partially hydrogenated, then we are talking about trans fats. These are artificially created, unsaturated fats that undergo a processing process that causes them to become solid at room temperature. They should not be included in a healthy diet in any quantity. Studies have linked the presence of even small amounts of trans fat in the daily diet to a sharp increase in the risk of cardiovascular disease.1

The health benefits of trans fats are zero. Legislation in many countries requires that trans fats be listed separately on consumer packaging. They are often added to packaged baked goods or cookies because these fats extend the shelf life of foods.1

Summary:

Unsaturated fats have been proven to be healthy and are considered the healthiest fats. Saturated fats have some important health benefits, but their intake should be limited. Trans fats should not be present in the diet and should be avoided at all costs; even small amounts can cause significant harm to health.1

List of foods rich in saturated fat

Large consumption of foods rich in saturated fats inevitably leads to the development of cardiovascular diseases (hypertension, atherosclerosis, etc.). Doctors strongly recommend monitoring your daily fat intake, most of which is best obtained from polyunsaturated fatty acids.

The main sources of saturated fatty acids are the following foods:

• dairy products with a high mass fraction of fat - milk, cheese, butter, cream, cottage cheese, sour cream, etc. It is worth taking into account that saturated fats of dairy origin can cause an allergic reaction;
• meat products - pork, beef, poultry (chicken, duck, turkey), sausages, bacon, frankfurters;
• confectionery products – chocolate, ice cream, sweets, desserts;
• bakery products;
• fast food;
• sauces.

This is not a complete list of foods that should be limited in consumption. People prone to obesity, leading a sedentary lifestyle and with high cholesterol levels should limit their fat intake to 10-15 grams per day.

Are there fats that help you lose weight?

This is a double-edged sword. Fats contain 9 calories per gram, more than twice the calories of proteins and carbohydrates.3 Fats are high in calories, so some people can easily gain extra calories. If you want to lose weight, you need to be in a calorie deficit (that is, consume fewer calories than your body burns). Eating too much fat can put you in a calorie surplus.

There is no fat that will help you lose weight. But there are still some fats that can help the body break down stored fat and use it as fuel. Against the backdrop of a calorie deficit, consuming such fats can make the weight loss process a little more effective.

• Omega-3 Fish Oil

There is some research suggesting that a diet high in omega-3s may have some effect on weight loss in overweight people. However, the researchers stipulate that to obtain this effect, omega-3 intake must be combined with diet and exercise. The results of the studies were modest at best, but there was some slight weight loss among the subjects. In addition, omega-3 acids are very healthy and have a number of additional benefits, so including them in your diet can be a good idea.10

• MCTs or medium chain triglycerides

MCT is a medium-chain triacylglycerol that is digested differently than other fats. Medium chain triglyceride oil is broken down and metabolized in the liver and is not stored as easily as other fats. MCT, used along with a calorie deficit and exercise, can be a good strategy for weight loss. Just like with omega-3, the results are quite modest, but this oil can also help you lose some weight.6

What other foods contain unsaturated fats?

Seeds and nuts are ideal foods high in unsaturated fatty acids. You can't eat a lot of butter, can you? And they can be safely used as a snack, which will additionally serve your body as a source of vitamins and other important microelements. Read more in the article The healthiest nuts and their properties.