The Importance Of Fats In A Diet – Dietary Fats Help Aid Weight Loss !

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This may come as a surprise to you, but fats is an extremely important part of a healthy diet and is often told to be avoided at all costs because everyone thinks that it is the main cause of weight/fat gain. So why are fats important in a diet ? among many other uses these are the most important: fats act as a source of energy for most of our life-functions, provides us with essential fatty acids that cannot be made in our bodies, helps transport vitamins A, D, E and K through the bloodstream and forms steroid hormones needed to regulate many bodily processes.

Fats are divided into 3 classes: saturated fats, unsaturated fats and trans fats. While saturated and trans fats should be consumed a lot less, unsaturated fats should be where most of your fats come from as they are the good fats. Even though fat is needed to form a healthy diet too much of it and that is the same for anything you eat will lead to weight gain/health problems.

Below Is The Top 8 Healthiest Fats To Add Into Your Diet

This list will provide you with the best sources of fats to incorporate within your diet and each one contains unique health benefits.

Coconut Oil

Coconut oil can help you burn more fat because it contains medium chained fatty acids that increase energy expenditure compared to the same amount of calories from other longer chain fatty acids.

coconut oil


Avocados are loaded with fibre and contain more potassium than bananas. Furthermore, they can lower cholesterol/help relieve symptoms of arthritis.


Fatty Fish

Fatty fishes such as salmon contain essential omega-3 fatty acids that reduce the risk of heart disease, stroke and cancer. If you dislike the taste of fish then fish oils will give you all the benefits of eating fish without needing to eat them: For An In Depth Review Of Fish Oils Click Here



The monounsaturated fat found in olives and olive oil will help decrease blood pressure.



Eating just 10 grams of nuts a day will lower your risk of developing chronic diseases such as respiratory disease, diabetes, cancer and heart disease.

mixed nuts


Eating more plant based foods like tofu will decreases the risk of obesity, diabetes and heart disease.


Almond Butter

Eating almond butter will improve your blood cholesterol levels to combat cardiovascular disease and also provide you with longer lasting energy.

almond butter


Flaxseeds can also help lower the risk of diabetes, cancer and heart disease.


If you have anymore questions about dietary fats or the fats listed leave a comment down below !

11 thoughts on “The Importance Of Fats In A Diet – Dietary Fats Help Aid Weight Loss !

    1. Ah yes tofu and processed soy can cause a lot of controversy. Reviewing the evidence on soy is incredibly confusing. For every study showing harm, there is another one showing it’s beneficial effects. It really does depend on the person’s opinion on soy to whether they consume it or not.

  1. Hey Andrew, I have been trying to lower my saturated fat intake, so that I get most of my fats from avocados, seeds and nuts. what are your thoughts about dairy free ‘butter / margarine’ how bad or good are they for you? Thanks.

  2. I agree – fats are important for us as well as proteins and carbohydrates. Of course we shouldn’t eat fats too much, but they are an essential part of a healthy diet.

  3. Really interesting post! I was kind of aware that we need some fats in our diet, but now i know which ones i should be aiming for. Do you have a diet sheet that incorporates these into a regular routine? Thanks for the post and great pictures too ! I think I will start to incorporate these into my weekly diet. Time to shed some pounds!

    1. I do have a diet sheet that incorporates these fats into a regular routine. It’s called a meal plan and is available when you purchase online coaching. Good Luck with the weight loss !

  4. It seems the research is always changing in the medical community. What once was deemed bad for you is now good and vice versa.

    Everyone NEEDS fats and the ones you mention here are an awesome addition. I’ve tried them all except for the flax seeds. I eat the olives just because I like them, but never knew they helped with high blood pressure – I’ll remember that one.

    Avocados are one of the best and healthiest foods you can eat!

    I’m not so sure about replacing coconut oil for butter though – yuk. I use butter in moderation, but coconut oil is much better for you than any concocted substitute. It’s a shame that I don’t like the taste of it though 🙁

    1. Yes the research in the medical and fitness industry is always changing so it’s important to keep up to date with the latest research. With coconut oil some people love it or some people hate it haha, I never really taste it much when I use it to cook anyways so it never bothers me.

  5. Do you believe in taking fish oil as a separate supplement? I thought it was beneficial at first but I have been reading that fish oil may not have the benefits that people expected them to have. Taking it alone doesn’t do much because you don’t get all the nutritional benefits from eating Salmon. So its not really the fatty acids its more of the fatty acids with the nutritional value of the fish along with it. What do you think of this?

    1. I do believe in taking fish oil as I take it everyday when I wake up. If you are able to eat fish like salmon everyday then you won’t need to take it, but for me I don’t like to eat fish that much so I prefer to take the fish oil supplement.

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