The One *Healthy Fat* You Can Have Every Day Without Gaining Any Weight


A well-balanced diet is one which incorporates protein, carbohydrates, and healthy fat in order to improve satiety and energy levels so that you can maintain or lose weight without feeling deprived. However, just because something falls into the category of a “fat” doesn’t necessarily make it a valuable addition to your diet, and some fats are lower in other nutrients that are essential for a healthy lifestyle. While it’s true that even as you’re working to lose weight you can eat most of your favorite foods in moderation and still see results, there are some items which may be more valuable to eat everyday and can help you expedite the process of reaching your health goals. This spring, experts agree that there’s one healthy fat you should be eating daily to help nourish your body, keeping you full and satisfied in order to maintain a calorie deficit with ease, making weight loss effortless.

bunch of avocados

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According to Harvard Health, a healthy fat is either monounsaturated or polyunsaturated. “Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid.” Unlike trans fat which comes from your classic junk food options and can raise your cholesterol and put you at risk for heart disease, diabetes, and other health issues, healthy fats can actually increase heart health and lower inflammation. Avocados are one of the best additions to your diet for boosting your health, keeping you full and leading to streamlined weight loss. Not to mention they’re delicious!

ripe avocados halved with pits inside

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Avocados are packed with vitamins and minerals along with healthy fat which has been known to keep you full for longer, minimizing overeating over time. Healthline explains, “The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits. Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer.” With benefits that help prevent disease and manage inflammation, regularly integrating avocado into your diet can help your body to function at its highest capacity so that you can feel your best and make the healthiest choices in other aspects of your day.

sliced avocado on toast

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Not only is avocado high in fat, it’s also loaded with fiber, making it a high satiety food that will enhance gut health and prolong feelings of fullness after eating a meal. One of the most important factors for maintaining or losing your weight is upkeeping a sustainable calorie deficit, and this is most effectively achieved when you cut out unnecessary snacking and focus on eating foods that will keep you full from meal to meal. Consuming fats may have a bad rap, but they’re actually vital to the proper functioning of your body. “Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable,” reports Medical News Today. “Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.”

halved avocados side by side with guacamole

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If you’re still hung up on diet culture then it may seem daunting to regularly eat a food that is known for being high in fat. However, it’s this very fact that makes avocados so healthy, and actually a valuable source of calories and nutrients for weight loss. A balance of carbs, protein, and fat is vital for a satisfying eating plan that will keep you full without depriving you of the necessary nutrients to thrive, and eating a higher fat diet may even improve your heart health and minimize risk of disease so you can live a longer and happier life knowing that you’re providing your body with exactly what it needs. Start integrating avocado toast into your breakfast with a side of eggs for protein, slice up a half and eat it on a burger, or even top your veggie packed ramen with some avocado for an easy dose of fat without worrying about negatively impacting your body.





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