Good Fats for Weight Loss: The Best Choices

Written by: Angela Myers
Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, DABOM

Fat has long been cast as both a villain and a hero when it comes to healthy eating, which can be confusing. The mixed reputation is due to the fact that not all dietary fats are created equal. Ahead, we’ll discuss the idea of “good fats for weight loss” as well as how to identify which fats to limit or avoid.

Fat has a complicated reputation in the health and weight-loss spaces. One day it’s considered an essential part of a balanced diet, and the next low-fat eating plans dominate the conversation. To understand if there's really such a thing as "good fats for weight loss," we have to cut through the noise and look at what the research says. 

The verdict: Some fats are beneficial in moderation. Research suggests healthy dietary fats may promote the loss of body fat because they are digested slowly, meaning they help you feel full for longer. Plus, some fats play a role in immune functioning and gut health, which may indirectly impact weight.

But the key distinction here is healthy—and even with healthy fats, there are some caveats. This guide breaks down which fats are considered an important part of a balanced diet (and why), which are best limited or avoided, and food sources of healthy fats.

Are healthy fats good for weight loss?

Before we answer the question “are healthy fats good for weight loss?,” let’s first define what fats are. Dietary fat is a nutrient that plays a role in regulating cholesterol levels. Cholesterol gets a bad rep, and admittedly, a buildup of low-density lipoprotein (LDL) cholesterol can increase the risk of heart disease, earning it a reputation as “bad” cholesterol. LDL cholesterol, often referred to as “bad” cholesterol, contributes to fatty build-up in the arteries. 

On the other hand, high-density lipoprotein (HDL) cholesterol actually helps protect against heart attack and stroke. HDL cholesterol also helps carry LDL cholesterol out of the arteries and into the liver, where it can break down and leave the body. 

“When I’m explaining the differences between fats to a patient, I describe the effects they have on cholesterol, the way they behave at room temperature, and their food sources,” says Sara Riehm, RD, LD/N, CSOWM, a registered dietitian at Orlando Health. She breaks down the difference between “unhealthy” and “healthy” fats as follows:  

Unhealthy fats

• Effect on cholesterol: Raise LDL cholesterol
• Effects on weight: May contribute to weight gain when consumed in excess, particularly from ultra-processed foods
• Food sources: Often found in ultra-processed foods, like french fries or hot dogs
• As cooking medium: Usually solid, e.g. coconut oil or butter

Healthy fats

• Effect on cholesterol: Raise HDL cholesterol
• Effects on weight: Can contribute to weight loss or management in moderation
• Food sources: Often found in whole foods, like salmon, nuts, and seeds
• As a cooking medium: Often liquid at room temperature, e.g., olive oil or avocado oil 

This all sounds useful for heart health, but it doesn’t exactly illustrate any weight-related benefits. Turns out, healthy fats may also offer a protective element for metabolism, aiding the body in turning food into usable energy.

Healthy fats are also associated with less fat on the body, especially around the belly, and more muscle, which could play a role in preventing further weight gain, since muscle burns slightly more calories than fat. 

“Healthy fats can also help increase satiety,” says Riehm, “They’re digested slower than some of our other foods which keeps us feeling fuller for longer.” It can be physically hard to eat more when we feel full, so this satiating effect may help curb overeating. Plus, some research suggests healthy fats, particularly canola oil, may affect hunger hormones, leading to less “food noise,” a common term used to describe obsessive thoughts about food. 

What are “good fats for weight loss”?  

The term “best fats for weight loss” is somewhat misleading, but generally speaking, unsaturated fats from whole foods offer the most health benefits. With unsaturated fats, there are two subtypes, polyunsaturated and monounsaturated. Each comes with different benefits, which we’ll get into more below. 

First, here are a few general guidelines for healthy fat consumption:

• Eat multi-nutrient foods: Some fats double as a protein or fiber, or triple as all three. “I recommend fats that contain multiple nutrition components to my patients trying to lose weight,” says Riehm, “For example, nuts like almonds contain healthy fats, fiber, and protein.”

• Take healthy fats to go: Riehm notes that many multi-nutrient foods are portable. For example, she suggests throwing a bag of sunflower seeds in your bag to eat as a snack or sprinkle on a takeout salad.

• Avoid ultra-processed fats: Ultra-processed foods are associated with various adverse health effects, including poor metabolic health. As a rule of thumb, avoid ultra-processed fats (aka ones with a long list of ingredients) and opt for whole foods when possible. This may mean choosing a bag of nuts instead of a granola bar, an ultra-processed food  with nuts as one of many ingredients. 

• Pay attention to portions: All fats, even healthy ones, are calorie-dense, meaning you want to practice portion control in a way that’s appropriate to your health goals, activity levels, gender, and age. 

Why fat can help—and hurt—weight loss

When it comes to healthy fats for weight loss, you have to read the fine print. The rumors are true that healthy dietary fats slow digestion, improve satiety, and may help prevent constant snacking, but there are some limitations to keep in mind.

First, all fats pack a lot of calories. “Although these foods are rich in nutrients and so beneficial for our hearts and bodies overall, they are very calorically dense,” says Riehm, “One gram of fat contains nine calories, whereas one gram of carbohydrate or protein only contains about four calories. This means calories can add up quickly if we’re not mindful of our portion sizes.”

Instead of going ham on dietary fats (pun intended) or avoiding them entirely, you want to hit a sweet spot in the middle. According to the World Health Organization, fats should take up no more than 30% of your diet. A good chunk of that 30% should be healthy fats.

Other food groups that can help promote weight loss include protein and certain sources of fiber (such as whole grains).

Beyond diet, lifestyle factors that support weight loss include:

• Getting enough sleep
• Practicing stress management
• Exercising daily (ideally a mix of cardio—walking counts—and strength training)
• Eating more calories earlier in the day and fasting for a longer stretch at night 
• Increasing your non-exercise activity thermogenesis (NEAT) by moving more in your day-to-day
  
  

Best fats for weight loss: Types of fats to prioritize

Compiling a list of “healthy fats for weight loss” is tricky. As we mentioned, eating fats won’t directly help you lose weight. But certain fats, as part of an overall nutritious diet, can indirectly support weight loss. Generally, it’s best to stick to unsaturated fats.

Monounsaturated fats

Unsaturated fats fall into two subtypes: monounsaturated and polyunsaturated. You’ll also see the terms monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). 

Monounsaturated fats are found in plant sources and liquid at room temperature, but solid if chilled. They help lower LDL cholesterol levels and are associated with improved metabolic health when they replace saturated fats in the diet.

In a 2024 clinical trial, 32 women with obesity were placed into one of three groups for 60 days: one who ate a MUFA-rich diet, a group who ate a diet high in polyunsaturated fat, and a third that didn’t change anything about their current diet. The group who ate a MUFA-rich diet experienced the biggest decrease in body weight, body fat, waist size, and body mass index. 

Polyunsaturated fats

Polyunsaturated fats are found in plant and animal foods and are liquid both  at room temperature and  when chilled. Because they’re structurally different from monounsaturated fats, they not only lower LDL cholesterol but also contain polyunsaturated fatty acids (PUFA) that help your brain and body function. 

Two types of polyunsaturated fats deserve a special call-out:

• Omega-3s: Reduce triglycerides, a type of fat in blood, slow the build-up of plaque that can clog arteries, and slightly lower blood pressure
• Omega-6s: Help lower LDL (“bad”) cholesterol when they replace saturated fats and are an important part of normal cell function

Both are useful, though some people may not get enough omega-3s grom diet alone, particularly if they rarely eat fatty fish. For those who don’t eat seafood or other sources of omega-3s regularly, a supplement, such as Veracity’s Omega 3 Super+, may help fill the gap.

Smart sources of healthy fats

Many whole foods provide healthy fats along with other nutrients like protein and fiber. The options below can fit into a balanced, weight-loss-friendly diet.

Dietary fats to limit or avoid when you’re trying to lose weight 

Saturated fats (including MCTs & LC-SFAs)

Saturated fats include both medium-chain triglycerides (MCTs) and long-chain saturated fatty acids (LC-SFAs). While they’re common in many foods, most dietary guidelines recommend limiting saturated fat intake for overall health and heart health.

MCTs are saturated fats with six to 12 carbon atoms. Compared with long-chain fats, they’re absorbed and metabolized more quickly, meaning your body can more readily use them for energy. Researchers have explored whether MCTs might support metabolism or cognitive function, but evidence remains limited. However, current obesity guidelines do not recommend MCTs specifically for weight loss.

Foods that contain MCTs include:

• Coconut oil
• Palm kernel oil
• Goat milk and goat cheese
• Whole-milk dairy products like milk and yogurt
• Butter and ghee, in smaller amounts

Most saturated fat in the diet, however, comes from long-chain saturated fatty acids, which contain 13 or more carbon atoms. Higher intakes are associated with increased LDL (“bad”) cholesterol, so health experts generally recommend limiting them. That said, foods containing these fats can still fit into a balanced diet when eaten in moderation.

Examples include:

• Fatty cuts of beef (such as steak or burgers)
• Butter
• Full-fat dairy products like whole milk and cheese
  
  

Trans fats

Trans fats are widely considered the least healthy type of dietary fat. They can raise LDL (“bad”) cholesterol while lowering HDL (“good”) cholesterol and are linked to an increased risk of cardiovascular disease and weight gain.

Because of these risks, industrially produced trans fats from partially hydrogenated oils have largely been removed from the U.S. food supply. However, small amounts may still appear in some processed foods.

Examples include:

• Margarine or shortening made with partially hydrogenated oils
• Some packaged baked goods and pastries
• Certain fried or fast foods

Portion guide: Healthy fats to eat for weight loss

According to Riehm, portion sizes for healthy fats vary from person to person, and you may have to experiment and call in some expert advice. “Everyone’s recommended portion sizes will be a little different, and you can work with a dietitian to figure out what’s right for you,” she says. 

The U.S. Department of Agriculture offers some free resources that can help, too. Once you’ve determined  the appropriate portion sizes for your activity level, gender, and age, it may be worth tracking your calorie intake using an app or food journal to see how what you eat stacks up.

Incorporating healthy fats for weight-loss in real meals 

For those looking to eat more healthy fats, Riehm offers a few tried-and-true suggestions for each meal. 

• Breakfast: Avocado toast is a great way to start the day, especially with olive oil (another healthy fat) instead of butter. You can also top it with veggies, like tomatoes or mushrooms, for extra health benefits.
• Lunch: A salad that’s full of leafy greens, crunchy seeds, and topped with nuts, like almonds or cashews, makes a great lunch.
• Dinner: For dinner, consider a stir-fry with veggies and nuts or pasta dish with an olive oil–based pesto. You can easily add lean protein, like salmon or grilled chicken, to either, boosting protein intake too.
• Snacks: Trail mixes aren’t just for hiking; they make an excellent snack any time, especially when they include a variety of nuts.

Metabolism-friendly troubleshooting: What to do if weight loss stalls

When weight loss plateaus, healthy fats may play a role, but not in a vacuum. You also want to:

• Look at protein and fiber intake: Fiber and protein both play leading roles in weight management. Double-check you are getting enough and consider effortless ways to get more in your daily diet. For example, add protein powder to your morning smoothie or a side of black beans to your taco plate.
• Reduce fat portions: For one or two weeks, cut back on dietary fat (especially add-ons like oils or salad dressings) and see if it makes a difference.
• Move more: Consider increasing your daily step count or adding in strength training sessions to support your metabolism. 
• Improve your sleep hygiene: Getting enough quality rest is an underrated weight loss strategy. By analyzing how well you’re sleeping and tweaking bedtime habits as needed, you could help support your metabolism and curb cravings that can come with lack of sleep.
• See a healthcare provider: If you’re already doing all of the above and not seeing results, make an appointment with a provider. They can better assess what’s going on, order tests if necessary,  and make personalized adjustments to your diet or lifestyle. 

Key takeaways

• Not all fats are bad; healthy fats help slow digestion, improve satiety, and may play a positive role in when you’re trying to lose weight, or maintain a healthy weight. 

• Yet even healthy dietary fats are high in calories, so portions matter. Ideally, fat shouldn’t make up more than 30% of your diet.

• Healthy fats alone don’t lead to weight loss; but they may support it as part of an overall strategy that involves regular exercise, better sleep habits, and adequate intake of protein, fiber, and other essential nutrients

• If your progress stalls, see a provider and/or dietitian for guidance on dietary adjustments, such as weight loss medications, supplements, or dietary adjustments.
  
  

Frequently Asked Questions (FAQs)

What is the best fat for weight loss?

Unsaturated fats tend to be the healthiest for weight loss. Foods with unsaturated fats include avocado, salmon, seeds, olive oil, and nuts. While they offer a protective effect for metabolism and can increase satiety, they are calorie-dense and best enjoyed in moderation.

How do I drop 20 pounds fast?

Dropping 20 pounds fast isn’t necessarily possible, nor is it recommended for most people in most cases. It takes time to lose weight, especially in a sustainable way. Strategies for meaningful, long-term weight loss include eating more whole foods, increasing your daily step count, exercising more often, and taking prescription medications for weight loss, such as GLP-1s, under the supervision of a healthcare provider. 

Which foods burn tummy fat?

Foods can’t “burn fat” in general, nor can they specifically target tummy or abdominal fat. However, eating a diet rich in fruits, veggies, lean protein, fiber, and small amounts of healthy fats can help you maintain a healthy weight.

What is the 30-30-30 rule for fat loss?

The “30-30-30 rule” is a catchy name for weight-loss strategy that, while popular on social media, is not supported by medical research. It refers to eating 30 grams of protein within 30 minutes of waking up, and doing 30 minutes of low-intensity exercise after breakfast. 

What are the five fat-burning superfoods?

While there is no such thing as a “fat-burning superfood,” some foods help with weight management and improve satiety. Five popular choices are spinach, fatty fish like salmon, green tea, eggs, and kale. Just keep in mind that a healthy diet is full of a diverse array of whole foods, rather than a specific set of so-called superfoods.