Fat has a reputation problem.
For decades people were told that eating fat makes you fat, so they cut it out, bought low-fat everything, and wondered why they still were not losing weight. The research has long since caught up with that idea and the answer is clear: fat is not the enemy. The wrong kinds of fat are.
Your body needs fat. It keeps your organs cushioned, regulates your hormones, supports brain function, and is essential for absorbing vitamins A, D, E, and K. Cutting it out entirely does not accelerate fat loss. In many cases it slows it down and creates new problems.
The distinction that matters is not how much fat you eat. It is which kind.
Claim your free week at No Limit Personal Training and talk to our coaches about building a nutrition approach that actually supports your goals.
The Fats Worth Avoiding
Not all fats are created equal and some genuinely work against you.
Saturated fats found in processed baked goods, fried foods, fatty processed meats, and full-fat dairy consumed in excess are linked to elevated LDL cholesterol and increased cardiovascular risk. The bigger concern is trans fats, which are artificially produced by hydrogenating liquid vegetable oils to make them solid at room temperature. These are found in many packaged snacks, margarine, and commercially fried foods and are the worst category of fat for the human body. Research published in the New England Journal of Medicine found that replacing just 2 percent of daily calories from trans fats with unsaturated fats reduced coronary heart disease risk by 53 percent.
Reading ingredient labels and avoiding anything listing hydrogenated or partially hydrogenated oil gets you most of the way there.
The Fats Your Body Runs On
Monounsaturated and polyunsaturated fats are the good fats. These come from whole food sources and actively support the body rather than working against it.
Monounsaturated fats are found in olive oil, avocado, almonds, peanut butter, and most natural nut butters. Research from the American Heart Association links regular monounsaturated fat intake to lower LDL cholesterol, improved insulin sensitivity, and reduced abdominal fat accumulation. A study published in Diabetes Care found that a monounsaturated fat-rich diet prevented central fat redistribution in insulin-resistant adults even when total calories were identical to a higher-carb comparison group.
Polyunsaturated fats include omega-3 and omega-6 fatty acids. These are essential, meaning your body cannot produce them on its own and must get them through food. Rich sources include fatty fish like salmon, mackerel, and tuna, walnuts, flaxseed, chia seeds, sunflower seeds, and pumpkin seeds.
If a slow metabolism is stalling your weight loss, getting your essential fat intake right is one of the most overlooked corrections people miss.
Why Omega-3s Deserve Specific Attention
Omega-3 fatty acids are among the most researched nutrients in human health and the benefits go well beyond heart health.
A meta-analysis in Obesity Reviews found that omega-3 supplementation combined with regular exercise produced significantly greater reductions in body fat than exercise alone. Research in the Journal of the International Society of Sports Nutrition found that omega-3 supplementation reduced exercise-induced muscle soreness and accelerated recovery between sessions. Omega-3s also reduce chronic systemic inflammation, which is a primary driver of visceral belly fat accumulation and insulin resistance in adults over 35.
The most bioavailable sources are fatty fish consumed two to three times per week. For people who do not eat much fish, a quality fish oil supplement fills the gap. See quality supplements at NLPT for options our coaches recommend.
Omega-6 and omega-9 fatty acids also play important roles in reducing inflammation and supporting cardiovascular health and are found in sunflower oil, safflower oil, borage oil, and most nuts and seeds.
The Nut Butter Misconception
One of the most common nutrition mistakes people make when trying to lose weight is cutting out natural nut butters.
Natural almond butter and natural peanut butter are both predominantly monounsaturated fat. Research consistently shows that regular nut consumption is associated with lower body weight, not higher, partly because the combination of healthy fat, protein, and fiber in nuts produces strong satiety that reduces overall calorie intake throughout the day.
The key is the word natural. Commercial nut butters with added hydrogenated oils, sugar, and stabilizers are a different product entirely. Two tablespoons of natural almond or peanut butter on its own or on whole grain bread is a legitimate fat-loss-friendly food, not something to avoid.
For more on navigating nutrition without overthinking it, the post on eating healthier after 40 covers practical habits that work in real life, not just in theory.
Simple Ways to Add More Good Fats Daily
You do not need to overhaul your entire diet. Small consistent additions make a real difference over time.
A tablespoon of olive oil on vegetables or salads, a handful of unsalted mixed nuts as a snack, two tablespoons of flaxseed or pumpkin seeds sprinkled on oatmeal or yogurt, half an avocado with lunch, and fatty fish twice a week covers most of what your body needs from essential fats. These are not diet hacks. They are habits that compound quietly and produce real results.
Getting the fat side of your nutrition right also helps with everything else. Hormones are built from cholesterol and fatty acids. Vitamins D, A, E, and K cannot be absorbed without dietary fat present. And protein and strength training myths aside, building muscle efficiently requires adequate healthy fat intake too.
Who This Is For
This post is for anyone who has been avoiding fat out of habit and wants to understand what the research actually says. It is for adults who feel like they are eating well but not seeing the results they expect.
It may be for you if you:
- Have been eating low fat for years and still struggling with weight or energy
- Want to understand which fats support fat loss versus which ones work against it
- Are looking to optimize your nutrition alongside your training
What to Do Next
Eating the right fats is not complicated once you know what to look for. Prioritize whole food sources of mono and polyunsaturated fats, get omega-3s through fish or quality supplements, and stop treating all fat like the enemy.
If you want a personalized nutrition plan built around your specific goals, private nutrition coaching at NLPT is worth a conversation. Or claim your free week and let our coaches show you how we approach nutrition alongside training.
We are at 980 S Via Rodeo, Placentia CA. Call (714) 909-1203 or email info@nolimitpt.com.
Frequently Asked Questions
What are good fats and why does the body need them?
Good fats are monounsaturated and polyunsaturated fats found in foods like olive oil, avocado, nuts, seeds, and fatty fish. The body needs them for hormone production, vitamin absorption, organ protection, brain function, and metabolic regulation. Cutting them out entirely can slow fat loss and create nutritional deficiencies.
Do good fats help with weight loss?
Yes. Monounsaturated fats have been linked to lower abdominal fat accumulation and improved insulin sensitivity. Omega-3 fatty acids combined with exercise produce greater fat loss than exercise alone according to multiple studies. Healthy fats also improve satiety, which naturally reduces overall calorie intake.
What are the best food sources of omega-3 fatty acids?
The most bioavailable sources are fatty fish including salmon, mackerel, sardines, and tuna. Plant-based sources include walnuts, flaxseed, chia seeds, and hemp seeds. For those who do not eat fish regularly, a quality fish oil supplement is an effective alternative.
Is peanut butter a good fat?
Natural peanut butter is predominantly monounsaturated fat and research consistently shows regular nut consumption is associated with lower body weight. The key is choosing natural versions without added hydrogenated oils or sugar.
What fats should you avoid?
Trans fats found in hydrogenated or partially hydrogenated oils are the most harmful and should be avoided entirely. Saturated fats from processed foods in excess are also worth limiting. Reading ingredient labels and avoiding anything listing hydrogenated oil covers most of the risk.
