The reason many people learn about how to lose weight with healthy fats is because in popular beliefs, fat is often considered the main cause of weight gain and obesity.
However, modern nutritional science has shown that not all types of fat are harmful. Conversely, some healthy fats not only do not hinder the weight loss process but also support effective weight control if used properly and reasonably.
Unsaturated fats are a group of fats that are highly appreciated for supporting weight loss. This type of fat is abundant in olive oil, avocados and nuts such as almonds and cashews.
Unsaturated fats alone help improve feelings of fullness, slow down the digestion process, thereby limiting eating too much in the following meals.
This type of fat also supports blood sugar stabilization and reduces bad fat accumulation in the body, especially belly fat.
In addition, polyunsaturated fats, especially omega-3s, also play an important role in weight control.
Omega-3 is abundant in fatty fish such as salmon, mackerel, sardines, as well as in chia seeds and flaxseeds. This type of fat helps reduce inflammation in the body, improve metabolism and support more efficient energy burning. When metabolism works well, the body will use energy reasonably instead of accumulating excess fat.
A noteworthy point is that healthy fats also help maintain muscle mass and provide stable energy for the body. During weight loss, if you lack good fats, the body is easily tired, craving food and tends to eat more unhealthy foods.
Supplementing just enough healthy fats helps balance hormones, support mood, and maintain motor motivation - an important factor for sustainable weight control.
However, it should be emphasized that even if it is healthy fat, excessive consumption can still lead to excess energy. Therefore, effective weight loss does not lie in completely eliminating fat but in choosing the right type and using it with a reasonable diet, combined with a balanced diet and a dynamic lifestyle.
Healthy fats such as monounsaturated and omega-3 can support weight loss by increasing feelings of fullness, improving metabolism and stabilizing energy. When used scientifically, fat is no longer an "enemy" of weight but becomes an important part of a healthy diet.
