Have you ever worried that eating fat will make you gain weight? For years, we were told to eat low-fat to lose weight, but the truth is, the right fat can actually help with weight loss, energy, and hormone balance—especially for women in midlife. Now this is not me saying you can eat as much fat as you like, as always it’s about balance – the right fats in the right quantities. Variety is also important, so include different sources of fat in your diet.
Read on to learn more on which fats support your health and which ones may be slowing your progress.
Why Your Body Needs Fat for Weight Loss
If you’ve ever felt constantly hungry, struggled with energy crashes, or battled sugar cravings, the amount (and type) of fat you eat could be playing a role. Here’s why healthy fats are so important:
- Keeps you full for longer – No more reaching for snacks an hour after eating.
- Supports metabolism – The right fats can help your body burn fat more efficiently.
- Balances blood sugar – Reduces cravings and those mid-afternoon energy slumps.
- Regulates hormones – Important for stress, sleep, and weight loss.
The Best Fats for a Healthy Metabolism & Weight Loss
Adding the right fats to your meals can make a difference in how you feel and how easily your body releases weight, not to forget improving the taste!
Monounsaturated Fats (MUFAs)
- Found in: Avocados, olive oil, nuts and seeds.
- Why they’re great: Help reduce belly fat and inflammation, support heart health.
- Easy ways to use them: Drizzle olive oil over veggies, add avocado to your salads or make guacamole, or add nuts and seeds to salad.
Omega-3 Fats (Polyunsaturated Fats – PUFAs)
- Found in: Fatty fish (salmon, sardines), plant based oils, seeds and nuts.
- Why they’re great: improve brain function and heart health, required for cell growth, may help lower blood pressure and control blood sugar.
- Easy ways to use them: Have salmon for dinner, sprinkle ground flaxseeds on yoghurt or add to a smoothie, or snack on walnuts.
Saturated Fats (in balance)
- Found in: Coconut oil, butter (preferably grass-fed), eggs.
- Why they’re great: may help decrease obesity related type 2 diabetes, are the major component of all membranes, can increase beneficial HDL Cholesterol, and boost brain health.
- Easy ways to use them: Excellent for high heat cooking. Cook with coconut oil or ghee, use ghee on veggies, or enjoy eggs for breakfast.
- Saturated fats have been given a bad rap, but review of studies are showing there is a lack of evidence linking saturated fats to heart disease. Of course, moderation is important
Fats That Can Slow Weight Loss
While healthy fats support your body, some fats can work against your health and weight loss goals.
Trans Fats (The Ultimate No-Go!)
- Found in: Deep-fried foods, margarine, processed baked goods.
- Why avoid them? Linked to inflammation, weight gain, and heart disease.
- Tip: Always check labels for “partially hydrogenated oils” and steer clear.
Refined Vegetable Oils (Too Much Omega-6)
- Found in: Sunflower oil, canola oil, soybean oil (often in processed foods).
- Why limit them? Too much omega-6 can increase inflammation, making it harder to lose weight.
- Tip: Cook with olive oil, avocado oil, or coconut oil instead.
A word on Ghee
Ghee is a type of clarified butter, popular in Indian and Middle Eastern cooking, made by heating butter to remove water and milk solids, resulting in a concentrated, pure fat with a nutty flavor and a high smoke point.
The medium chain fatty acids (MCFAs) found in ghee are rapidly absorbed directly by the liver and provide a sustained energy source. This can be of useful for athletes looking for sustained energy source. Also, the energy from MCFAs can be used to burn other fats in the system to help those aiming to lose weight.
Low moisture content of ghee makes it shelf stable and it is a source of fat soluble vitamins (A,D, E, K) and essential fatty acids. Ghee aids digestion and historically has been used for wound healing and to decrease inflammation.
Many supermarkets now stock ghee either in the Indian section or with other oils. It is also easy to make. You can even use a slow cooker. Here are some simple instructions
Making Ghee
- Chop 500g – 1kg of unsalted butter and place in the slow cooker
- Cook for 4-6 hours on high, stirring occasionally. The brown crumbs are the milk solids
- Allow to cool slightly, then strain through a nut milk bag or cheesecloth into a glass jar. This strains the milk solids leaving the ghee.
- Store the jar in the panty and throw away the milk solids. Enjoy!
How to Get the Right Fats in Your Diet
Add these healthy fats to your shopping list and aim to consume small amounts every day.
- Swap margarine for butter, ghee or olive oil.
- Add avocado or seeds to salads and meals.
- Snack on a small serve of nuts and seeds instead of processed crackers.
- Enjoy fatty fish 2–3 times a week.
- Use coconut oil or ghee for cooking instead of vegetable oils.
Why I don’t recommend low fat products
I don’t recommend low-fat products to my clients, and here’s why:
- They strip away essential nutrients. Fat-soluble vitamins—A, D, E, and K—are crucial for overall health, and removing fat means losing these important nutrients.
- They often contain added sugars and additives. To make up for lost flavour, food companies add sugar, artificial additives, colours, and preservatives—none of which support your health.
- They are highly processed. Low-fat products undergo extra processing, which can make them less beneficial for your body.
Final thoughts on eating low fat to lose weight
Fat isn’t the enemy—it’s about choosing the right ones in balance. Eating enough healthy fats will help you feel satisfied, reduce cravings, and support long-term weight loss—all without feeling deprived.
Need help finding the right balance for your body?
Kim Healey
Nutritionist
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