Although fat is the most calorie-dense of the macronutrients -- it provides 9 calories per gram, compared to 7 in alcohol and 4 in protein and carbohydrates -- some types of fat may help you lose weight. Research indicates that certain fatty acids can promote beneficial physiological effects that aid in weight loss, but only when you consume fewer calories than you expend each day. Consult your doctor before starting a diet or taking any supplements.
Dietary Fat
Despite the name, consuming dietary fat does not mean you will gain fat. Dietary fat is essential for your health, as it performs a number of crucial functions, such as aiding in the absorption of vitamins, providing energy for exercise, supporting brain development and clotting blood. Generally, unsaturated fats are considered more healthy because they can help reduce your cholesterol levels, while saturated fats can increase your cholesterol levels. Unsaturated fats are found in large amounts in vegetable oils, nuts and seeds, while butter, coconut oil, dairy products and fatty meat tend to be high in saturated fats.
Medium-Chain Triglycerides
Medium-chain triglycerides are a type of saturated fat found in large amounts in coconut oil. As with other types of fat, medium-chain triglycerides are high in calories, but research suggests they are absorbed by your body in a way that encourages the fats to be used for energy, rather than stored. Research from the November 2010 issue of the "International Journal of Food Sciences and Nutrition" found that consumption of medium-chain triglycerides promoted increased calorie burning, increased fat burning, and reduced food intake, all of which can aid in weight loss.
Conjugated Linoleic Acid
Conjugated linoleic acid is a type of fatty acid found in animal products such as kangaroo meat, mutton and eggs. According to a study published in the September 2009 issue of "The American Journal of Clinical Nutrition," supplementation of conjugated linoleic acid may promote improved weight and fat loss and the maintenance of lean muscle on reduced-calorie diets. Additionally, a study from the June 2009 issue of "The Journal of Nutrition" found a combination of the amino acid arginine and conjugated linoleic acid to be more effective than either supplement alone at enhancing fat loss and muscle growth.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in fatty fish such as salmon, some vegetable oils and flaxseed. These fats are purported to promote cardiovascular health benefits, including decreased blood pressure and a reduced risk of stroke, among others. Additionally, research from the October 2010 issue of the "Journal of the International Society of Sports Nutrition" found that consumption of omega-3 supplements could promote fat loss and increased muscle mass.
References
- MedlinePlus Medical Encyclopedia; Dietary Fats Explained; October 2010
- "International Journal of Food Sciences and Nutrition"; Medium-Chain Triglycerides are Advantageous in Promoting Weight Loss Although Not Beneficial to Exercise Performance; M.E. Clegg; November 2010
- "The American Journal of Clinical Nutrition"; Comparison of Dietary Conjugated Linoleic Acid with Safflower Oil on Body Composition in Obese Postmenopausal Women with Type 2 Diabetes Mellitus; L.E. Norris et al.; September 2009
- "The Journal of Nutrition"; Dietary Supplementation of L-Arginine and Conjugated Linoleic Acid Reduces Retroperitoneal Fat Mass and Increases Lean Body Mass in Rats; J. Nall et al.; June 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; May 2008
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults; E.E. Noreen et al.; October 2010
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