When you’re trying to lose weight, fat is likely one of the first things you’d think to cut. But as it turns out, fat is an important ingredient in any healthy diet. According to nutrition experts, cutting out fat can backfire. In fact, healthy fats can actually make a fat-loss plan more effective.
“When it comes to fat loss, healthy fats absolutely deserve a place in the diet,” says Lacey Baier, founder and nutrition and fitness coach at Cleanish. “Contrary to popular belief, fat itself doesn’t cause body fat gain—excess calories and poor-quality food choices do.” The right types of fat can help regulate hormones, stabilize blood sugar, and keep you full longer, all of which support sustainable fat loss. Below are six healthy fats Baier recommends adding to your plate.
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1. Avocado
"Avocados are rich in monounsaturated fats and fiber," Baier says. This forms a powerful duo for staying satisfied. "The fiber and fat together slow digestion and help you stay satisfied longer, reducing the urge to snack later," she goes on. This steady digestion can also help prevent blood sugar spikes and crashes that often lead to cravings.
She recommends adding ¼–½ an avocado to whole-wheat toast, salads, or grain bowls, or blend it into smoothies for natural creaminess without processed ingredients.
2. Extra Virgin Olive Oil
Extra virgin olive oil is a staple of a heart-healthy diet for good reason. It’s packed with antioxidants and monounsaturated fats that support overall metabolic health. Baier notes that it "enhances flavor and satisfaction, which makes whole foods more enjoyable and easier to stick with long term."
Use about 1 tablespoon in homemade vinaigrettes, drizzle it over roasted vegetables, or finish grilled protein with a small amount for added richness, she says.
3. Chia Seeds
Small but mighty, chia seeds are loaded with omega-3 fatty acids and fiber. "They absorb liquid and expand in the stomach, increasing fullness and supporting digestive health," says Baier. That expansion can help you feel satisfied on fewer calories.
Stir 1 tablespoon into oatmeal, yogurt, or smoothies, or make chia pudding for a fiber-rich snack that keeps hunger in check.
4. Wild-Caught Fatty Fish
Fatty fish such as salmon deliver omega-3 fats along with high-quality protein, a key combination for fat loss. "The protein helps preserve lean muscle while losing weight, and omega-3s support metabolic and inflammatory balance," Baier explains. Maintaining muscle is critical for keeping your metabolism strong as you lose fat.
She suggests aiming for 2–3 servings per week, either on its own or added to salads and grain bowls for an easy protein upgrade.
5. Whole Nuts (Almonds, Walnuts, Pistachios)
Whole nuts provide healthy fats, fiber, and plant-based protein in one convenient package. Their crunchy texture also plays a role. "Their crunch and intact structure promote satiety and help prevent blood sugar crashes that can lead to cravings," Baier says. Who knew?
Munch on a small handful (about 10–15 almonds) as a snack, or sprinkle chopped nuts over oatmeal, yogurt, or salads. Just keep portions in mind, since nuts are calorie-dense.
6. Whole Eggs
This breakfast staple is also a great source of healthy fats. Egg yolks contain fat along with fat-soluble vitamins and antioxidants. When paired with the protein in egg whites, they create a satisfying, balanced meal. "The combination of protein and fat increases fullness and helps stabilize blood sugar, especially at breakfast," Baier explains.
Scramble them, boil them for meal prep, or add eggs to grain bowls and salads for a nutrient-dense boost.
The Bottom Line
It's important to remember that healthy fats don’t magically "burn" body fat. But they do make fat loss more achievable. As Baier puts it, "Healthy fats don’t directly 'burn fat,' but they play an important role in a fat-loss-friendly diet by improving satiety, supporting hormone balance, stabilizing blood sugar, and making meals more satisfying." Perfect!
