While the American Heart Association recommends that you eat 25 to 35 percent of your daily calories from fat, not all sources of fat are good choices. Certain fats, specifically saturated fats found in animal products and palm oil, raise your bad cholesterol levels and trans fats--found in manufactured snacks and fried foods--both raise your bad cholesterol and lower your good levels. Monounsaturated and polyunsaturated fats do not raise your cholesterol levels and may help lower them. Fats are essential nutrients, assisting in vitamin absorption, energy production and hormone regulation. Certain high-fat foods have a place in a weight-loss diet.
Almonds
One ounce of almonds--about ¼ cup--contains 170 calories and 15g of fat. Despite this calorie density, almonds can help you lose weight, according to a study by Purdue University researchers published in the British Journal of Nutrition in September 2007. Over the course of 10 weeks, participants who ate 3 oz. of almonds per day gained no additional weight despite the extra calories and fat. Researchers surmise that the almonds helped reduce cravings and hunger levels. They also suspect a compound in the almonds may counteract the absorption of their fat.
Avocados
A medium-sized avocado contains about 31g of fat, 19 of which are of the monounsaturated variety, according to Joanne Larson at the Ask the Dietitian website. Avocados can be used to replace saturated fat sources to help you lose weight. Enjoy guacamole instead of french onion dip, which contains sour cream and significant amounts of unhealthy saturated fat. On a sandwich, use 2 tbsp. of avocado for 50 calories and 5g of fat instead of saturated-fat ridden mayonnaise containing 200 calories and 22g of fat.
Olive Oil
Use olive oil in cooking, sauteing, marinades, salad dressings and on bread. It contains monounsaturated fats and phytonutrients that benefit your health and can encourage weight loss, especially when used to replace saturated fats like butter or shortening. An olive oil-enriched diet was proven to help women lose weight as reported in a study in the Journal of Women's Health in June 2010. Researchers from the Miriam Hospital and Brown University had women recovering from breast cancer follow either a standard low-fat diet as prescribed by the National Cancer Institute or a diet that included 3 tbsp. of olive oil per day. Those consuming the olive oil lost significantly more weight after eight weeks. One tablespoon of olive oil contains 120 calories and 13.5g of fat.
References
- British Journal of Nutrition: Effect of Chronic Consumption of Almonds on Body Weight in Healthy Humans
- CNN: 5 Foods That Should Have A Place in Your Diet
- Journal of Women's Health: Comparing an Olive Oil-Enriched Diet to a Standard Lower-Fat Diet for Weight Loss in Breast Cancer Survivors: A Pilot Study
- American Heart Association: Know Your Fats
- Ask the Dietitian: Low Fat Food Tips
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