When it comes to fat loss, people always make fat the culprit. And as ironic as it may seem, fat was NEVER the problem!

Sugar was ALWAYS the problem.

Sugar spikes your insulin, which tells your body to store most of it for later use.

And because most of the energy you get from sugar is stored for later use, there’s only a bit of glucose in your blood, which results in your body asking for more.

And those are the cravings you get.

That “energy” is stored as fat in you, and that’s why you accumulate more body fat on you.

Fat has double the energy (9 kcal) as carbs (4 kcal).

Therefore, this should make you want to get more fat-adapted.

And it should make you want to reduce the carbs you consume.

So, here are the best fats ^[1] for fat loss that are healthy & natural:

Avocado

Avocado is a popular fruit. It’s high in healthy fats, so it’ll keep you full and energise you for longer. You can have avocados with omelettes or yams and aubergine in tomato sauce.

Benefits of Avocado

1. Nutrient-Rich: Avocados are a rich source of essential nutrients. They are high in healthy monounsaturated fats, which can help cholesterol levels, reduce the risk of heart disease, and promote overall cardiovascular health.

2. Fibre: Avocados are an excellent source of dietary fibre, which is important for digestive health and can help regulate blood sugar levels.

3. Vitamins and Minerals: Avocados are packed with various vitamins and minerals, including vitamin K, vitamin E, vitamin C, vitamin B6, folate, and potassium. 

4. Anti-Inflammatory: Monounsaturated fats and antioxidants in avocados can help reduce inflammation.

5. Healthy Fats: Avocado is a good source of monounsaturated fats, which are considered heart-healthy. These fats can help lower bad cholesterol levels while raising good cholesterol levels.

Nuts

Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds are high in healthy fats, fibre, and protein. They make for a satisfying and nutritious snack!

Seeds can be added to your cereal to make it more nutritious.

Benefits of Nuts

1. Nutrient-Rich: Nuts and seeds have essential nutrients. For example, they are rich in vitamin E, magnesium, potassium, and various B vitamins.

2. Healthy Fats: They contain healthy fats, including monounsaturated and polyunsaturated fats, such as omega-3 and omega-6 fatty acids.

3. Protein: Nuts and seeds are sources of plant-based protein.

4. Fibre: They are high in dietary fibre, which aids digestion. It is also essential for a healthy gut.

5. Antioxidants: Many nuts and seeds are rich in antioxidants, which help protect cells from damage caused by free radicals.

6. Heart Health: Their healthy fats, fibre, and antioxidants contribute to heart health by reducing cholesterol levels and inflammation.

7. Blood Sugar Control: Nuts and seeds have a relatively low glycaemic index, meaning they have a minimal impact on blood sugar levels.

8. Versatility: Nuts and seeds can be in a variety of dishes, including salads, yoghurt, smoothies, and baked goods.

Fatty Fish

Some fish are stacked with natural fats that come from the fish. These will fill you up and provide you with energy. When you Season your fish, you can enjoy it with dishes, like couscous.

Salmon, mackerel, trout, and sardines are excellent sources of omega-3 fatty acids, which can reduce inflammation. ^[2]

Benefits of Fatty Fish

1. High in Omega-3 Fatty Acids: Fatty fish, such as salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

2. Heart Health: The omega-3 fatty acids ^[3] in fatty fish can help reduce the risk of heart disease by lowering blood pressure, triglycerides, and the risk of abnormal heart rhythms.

3. Brain Health: DHA, one of the omega-3 fatty acids found in fatty fish, is a crucial component of brain cell membranes and is essential for cognitive function.

4. Anti-Inflammatory Properties: Omega-3 fatty acids ^[4] have anti-inflammatory properties, which can help reduce chronic inflammation in the body.

5. Rich Source of Protein: Fatty fish is a good source of high-quality protein for muscle growth, repair, and overall health.

6. Vitamin D: Some fatty fish, like salmon and mackerel, are also good sources of vitamin D. Vitamin D for bone health, immune function, and various other physiological processes.

Eggs

Eggs are known for English breakfast and more! You can have your eggs scrambled, boiled, as an omelette, or fried. You can add vegetables to your omelette like chopped peppers, tomatoes and onions!

They are versatile; you can have them with rice or avocados alone.

Benefits of Eggs

1. High-Quality Protein: Eggs are an excellent source of complete protein, containing all the essential amino acids your body needs for the growth and repair of tissues.

2. Nutrient-Rich: Eggs are rich in essential nutrients, including vitamins and minerals. They provide significant amounts of vitamins like B12, riboflavin (B2), and pantothenic acid (B5), and minerals such as iron, phosphorus, and selenium.

3. Choline: Eggs are one of the best dietary sources of choline, a vital nutrient that plays a crucial role in brain health, nervous system function, and metabolism.

4. Heart-Healthy Fats: They are a source of unsaturated fats, including monounsaturated and polyunsaturated fats, which are considered heart-healthy.

5. Satiety: The combination of protein and fats in eggs can help you feel full and satisfied, potentially reducing overall calorie consumption and supporting weight management.

6. Low in Carbohydrates: Eggs are naturally low in carbohydrates, making them suitable for low-carb diets and those managing their carb intake.

7. Versatile: Eggs can be prepared in multiple ways, making them a versatile ingredient that can be in many dishes, from breakfast to dinner.

8. Affordable: Eggs are generally an affordable source of high-quality protein and essential nutrients, making them accessible to a range of people.

9. Quick and Easy: Eggs are easy to prepare and cook, making them a convenient food choice for people with busy lifestyles.

Full-fat Dairy

Full-fat Greek yoghurt is great for filling you up and strengthening your bones. You can add berries to them, like blueberries. Full-fat milk with bran flakes is a great way to start your morning.

Dairy products with reduced fat often have chemicals to replace them, which aren’t healthy for your gut. But full-fat dairy products come naturally and are good for you.

Benefits of Full-fat Dairy

1. Nutrient Density: Full-fat dairy products, such as whole milk, contain a range of essential nutrients, including calcium, vitamin D, vitamin A, vitamin K2, and B vitamins.

2. Satiety: The fat in full-fat dairy can help you feel fuller and more satisfied after a meal.

3. Absorption of Fat-Soluble Nutrients: Some vitamins (like vitamin D) and certain phytonutrients found in dairy products are fat-soluble, which means they are better absorbed when consumed with dietary fats.

4. Balanced Blood Sugar: The fat in full-fat dairy can slow down the digestion of carbohydrates, leading to a slower and more controlled release of glucose into the bloodstream.

Conclusion

Spread these fats out in your diet for a healthier diet that fills you up and provides you with energy.

Some meats naturally come with fat on them, so DON’T REMOVE them. These fats (including cholesterol) are crucial for your brain health and more! 

As I mentioned earlier, they fill you up and provide you with long-lasting energy. Getting fat-adapted will take some time, but incorporating more natural fats into your diet will get you fat-adapted in no time!