A low-fat eating plan is often recommended as a means of losing weight, but the human body needs fat for energy and cell growth. Fats are also necessary for the body to be able to absorb the fat-soluble vitamins A, D, E, and K. However, consuming too much of the "wrong" types of fat can increase the risk of cardiovascular disease and cause weight gain.
Bad Fats
There are four types of dietary fat. Trans fats, also known as partially hydrogenated oils, are detrimental for health and weight loss. This type of fat should be avoided or limited to less than 1 percent of total daily calories. Trans fats are often used in prepackaged foods and baked goods such as doughnuts. Saturated fats, found in meat and dairy foods, can raise blood cholesterol levels and increase the risk of heart disease. Saturated fat intake should be limited to around 16 g per day.
Good Fats
The good fats are polyunsaturated and monounsaturated fats. PUFAs can be found in oily fish and vegetable oils. Rich sources of MUFAs include avocados, olives and nuts. All types of fat contain 9 calories per gram, regardless of whether the fat is of the good or bad variety. According to the American Heart Association, fat intake should not exceed around 25 to 35 percent of total daily calories.
Study
The Diabetes Care website cites a small study conducted by researchers in Spain. The study found that participants who ate a diet rich in monounsaturated fats accumulated less fat around the abdomen than those who ate a diet rich in carbohydrates. This was achieved without exercising.
Quantity
Even though monounsaturated fats have many health benefits and are believed to reduce belly fat, it is preferable to eat a small amount with every meal rather than eating large quantities in one sitting, according to author of the "Flat Belly Diet," Liz Vaccariello. Vaccariello suggests eating a quarter of an avocado, 10 olives or 2 tbsp. of natural peanut butter as part of each meal. A quarter of a cup of dark chocolate shavings may also be consumed.
Expert Opinion
Nutritionist Katherine Zeratsky, R.D., L.D., recommends eating monounsaturated fats instead of other fatty foods rather than in addition to them. Therefore, to promote weight loss, avocado can be used in a sandwich in place of cheese, a handful of almonds would be a beneficial replacement for a packet of potato chips, and olive oil and lemon juice can be used as a delicious and healthful salad dressing.
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