Experts used to think that dietary fat which makes foods like burgers and ice-cream and pizza taste flavorful AF, made people physically fat and sick, but not anymore. The only kind that is definitely bad for you is trans fat, according to registered dietitian Abby Langer. And other kinds of fat can be beneficial for general health and weight management.

If you want to control your weight and live your healthiest life, you can get over your fat fears and dig into the fat-rich foods below:


Although nuts are calorically dense a serving size is a paltry 18 nuts and is about 170 calories, studies shows that people who eat more nuts have lower BMIs than people who don’t. while this doesn’t exactly prove that nuts may increase the number of calories you burn at rest and keep you full for so long that you end up eating fewer calories over all.


Preliminary research shows that simply swallowing coconut oil can increase your energy metabolism and burn up to 120 extra calories per day. If your goal is to reduce your overall caloric intake, you’re better off cooking with coconut oil than cutting out fats altogether.


Used in place of conventional butter (which is no longer considered the devil, but still packs quite a few calories per schmear), avocado delivers a worthwhile mix of healthy fats, fiber, and vitamins that dietitians are rightfully obsessed with. Research even shows that overweight people who eat half an avocado at lunch feels greater satisfaction up to five hours later.


Full of omega-3 fats (which are just about the best kinds of fats you can eat), this fish tastes good because of its fat content. Fat molecules carry flavor from plate to your palate, which makes every bite that much more satisfying. And of cause salmon is also a solid source of protein, which helps the fish earn an A+ in sustainable energy.


Grass-fed butter only sounds fancy, but you can find it online and at many grocery stores in a clarified form known as ghee. Grass-fed butter contain more omega-3 fats than the conventional stuff, a good thing considering omega-3s appear to expedite weight loss in conjunction with a reduced calorie diet, according to promoting research involving omega-3 supplements. Every little bit counts!


Most experts agree that you can lose weight on a reduced calorie diet regardless of whether you stick to diet foods (hi, kale) or indulge in food you actually crave, like burgers. Grass-fed burgers contain less fat and fewer calories than meat made from conventionally raised cows, and serves up more of the good stuff: omega-3 fats.


Contrary to popular belief, eggs don’t appear to raise bad cholesterol or trigger heart disease, according to recent research that compared the effects of low and high egg diets. Eggs yolks and all! Actually promote satiety that should (at least in theory) reduce overeating.


Despite the fact that cheese is often demonized for being high in fat and calories, science suggests that full-fat , milk-based foods are undeserving of their rotten reputations. Some studies even show that people who cut back on calories while increasing their intake of full-fat diary lose weight more quickly than people who only cut back on calories.

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