What are the best fats to include in my diet when I am trying to lose weight and healthy oils?

This is a question that I am frequently asked as a nutritionist. Many people believe that weight loss is achieved by eliminating all oils and fats from the diet. It's important to realize that all fats and oils are not created equally. This article will explore the benefits of incorporating healthy oils and fats into your daily diet to improve your health.

Why Healthy Oils and Fats are Important

It is important to include healthy oils and fats in your daily diet for optimal health. Contrary to what is commonly believed, fats and oils do not necessarily cause weight gain. Certain types of fats play a vital role in the body, such as hormone production and nutrient absorption. According to an article published by the Journal of the American Heart Association consuming healthy fats can even reduce the risk of developing heart disease.

It's crucial to distinguish between good and bad fats. Unsaturated fats such as monounsaturated or polyunsaturated can help you lose weight and improve your health. Avocados, olives and nuts are rich in these beneficial fats.

How to Get Started Choosing the Right fats and oils

Focus on foods that are rich in unsaturated fatty acids. Increase your intake of olive oil, coconut oil, avocados and nuts. Limit your consumption of foods such as red meat, dairy products and avocados. According to the American Heart Association it is better to substitute unhealthy fats with healthy ones rather than removing them altogether.

Consider your cooking method. Choose healthier methods of cooking, such as grilling, baking or steaming.

How to Include Healthy Oils and Fats in Your Diet

Other Tips

It's important to remember that it is not only about the fat type, but also the amount. Moderation is the key, as even healthy oils and fats are packed with calories. Remember that losing weight requires a healthy diet and regular exercise. Switching to healthier fats alone may not produce the results you want.


It is important to maintain a healthy diet that includes oils and fats. The key to weight loss is choosing the right oils and fats. You should also control your portion size, while combining this with regular physical activity. You will not only lose weight but also take a big step towards a healthy lifestyle.