You may be wondering how fat ever could help you LOSE weight or be beneficial when we spend countless hours at the gym burning it all away. Believe it or not, our bodies depend on dietary fats in order to properly function! Keep reading ---- I'm breaking down the types fat you NEED to include in your diet! Start today.

Essential fats are considered the good types of fat, which are monounsaturated and polyunsaturated fats. These beneficial fats that will make you feel full throughout the day, increase your metabolism, and help fat-soluble vitamins and nutrients absorb quickly into the body. However it is important to remember that not all fat should be treated equal, most of us struggle with the kind of fats we should be eating. A good rule of thumb is to avoid consuming food that is processed, which usually are high in saturated and trans fats. These are the types of fat that will increase your weight, cholesterol, and the risks of heart disease and stroke. It is recommended that your daily diet includes less than one percent of saturated and trans fat, and reducing these unhealthy fats in your diet could lower these risks if replaced with the healthy types of fat.

Here is a breakdown of some healthy fats to include in your diet, but remember these kinds of fats will only be beneficial to your body and health when consumed in moderation.

1. Avocado

Avocados are packed with monounsaturated fat, protein and fiber which make you feel less hungry throughout the day.

2. Extra Virgin Olive Oil

Olive oil has monounsaturated fats and is abundant in antioxidants, which fights free radicals in the body and strengthens your heart.

3. Nuts

Nuts are abundant in polyunsaturated fats that amp up your metabolism and reduce fat from storing in the body.

4. Eggs

Eating eggs in moderation can be beneficial especially due to a main ingredient in the egg yolk called. Choline. Choline attacks genes in the body that store fat around the liver.

5. Wild Salmon

Adding wild salmon into your diet at least two times a week will provide your body with adequate amounts of heart healthy omega-3 fatty acids, which lower risk of heart disease, stroke and Alzheimer’s. Be sure to only eat wild caught salmon, which will provide the best nutrients and health benefits.

6. Greek Yogurt

Greek yogurt is the best yogurt to include in your diet. It includes less sugar than traditional yogurt, and is packed with more protein, calcium, and probiotics that will improve overall health and weight loss.

7. Dark Chocolate

Dark Chocolate contains the highest percent of pure cocoa butter, which takes more time for your body to break down. This will help you lose weight and staves off hunger. Dark chocolate is also loaded with antioxidants, which fight free radicals in the body. 

8. Coconut Oil

Coconut oil has come under some major scrutiny lately and it's made things difficult on who and what to believe. I've been doing research for several years on Coconut Oil, as well as using it in many ways myself. Believe me when I say, this oil is beneficial to your overall well-being. It's packed full of nutrients! This is a great little read if you're still skeptical. 

Unlike long-chain fatty acids (LCFAs) found in plant based oils, MCFAs are smaller in size, allowing easier cell permeability for immediate energy (aka, burn it off quickly).