Top 18 Good Fats For Weight Loss – To Have in Your Kitchen

By: Mary Brunker

In the body, we always need a certain amount of fat because fat is one of the main constituents of cells, especially neurons or neurons.

But how to choose fat to ensure the health and not accumulated belly fat and parts like thighs or buttocks? We need to know which foods are good in fat and which ones are high in fat harmful.

Especially for those who regularly exercise, fat-rich foods are even more important for tightening fat-burning muscles and have a beautiful physique.

Have you ever asked if high-fat foods are right for you, or your coach or coach often says bodybuilders should eat well?

Every time you hear about the fat, almost all bodybuilders start to feel like holding fire. However, not all are bad; the nutrients are essential for that body.

Good Fats For Weight Loss - 18 foods to have in your kitchen
Good Fats For Weight Loss – 18 foods to have in your kitchen

Today, you will get a complete list of foods high in fat for your body.

There are many types of fat, including bad ones and good ones for the body, which is a great help for exercise, weight gain, muscle gain, or even fat loss.

However, most of you new to the gym or do not have much nutrition experience often think that every fat is not good at all; it is best to stay away.

Even many people focus on foods that are high in protein. In general, our bodies need a combination of protein, fat, and starch. Now BellyFatZone invites you to refer to this article together!

Understanding fats are good for your health:

Most people are advised to choose foods low in fat instead of eating too much fat.

Fat has always been considered the enemy of many diets. That is why nutritionists or doctors always recommend eating high-fat foods.

What is good fat?

Good fats (also known as healthy fats) are monounsaturated and polyunsaturated fats.

Good fat has loads of great benefits for the heart, helping lower LDL (bad) cholesterol levels. Besides, it helps balance blood sugar and insulin levels. Thanks to that, help reduce the risk of type 2 obesity!

According to scientists, monounsaturated fat is the best type of fat available today. They help fight inflammation, reduce the risk of cardiovascular diseases, and fill up with important nutrients for the body.

Polyunsaturated fats are also perfect. The two types of omega-3 and omega-6 fatty acids are important for brain function and cell growth.

Omega-3s bring a lot of great effects to heart health and are often found in fish, nuts …

Read more: What Eat Dinner to Lose Weight?

What is bad fat?

Bad fats (aka unhealthy fats) are monounsaturated and polyunsaturated fats (trans fats).

The bad fats are all artificial and raise LDL cholesterol while lowering HDL (good) cholesterol.

According to scientists, trans fat increases the risk of cardiovascular disease, stroke, and type 2 obesity.

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The following lipid sources (body fat) are good fats but still have some trans fat, but they are insignificant and not harmful.

However, it would help if you remembered that fat should not be abused but eat too much at every meal or every day if you remembered, whether good or bad.

18 Foods – Good Fats For Weight Loss

If you look at the menu of professional bodybuilders or those who gain weight / lose weight successfully, are fat at all.

Well, then it's okay. Now let's see which foods are the best!



This is one of the few nuts that are not only rich in protein but also rich in fat. Soybean you can eat it or eat it with a salad.

Soybeans, whether dry or fresh, have nutritional content. You might be surprised to learn that soy is even better than meat.

Besides, do not forget the fish oil pills for bodybuilders rich in omega-3 and are always number 1 in the list of products for trainers.



Walnuts are considered one of the worst sources of omega-3 fatty acids. A recent study demonstrated that just eating a small number of walnuts every day will help lower LDL cholesterol.

Besides, it helps improve the function of blood vessels. Thus, it helps reduce blood vessel congestion or cardiovascular diseases.

Flax seeds

Flax seeds

Flaxseeds are considered to be one of the foods that are high in beneficial fats. You should note that you should not eat too many flax seeds.

Just 1-2 large scoops of flaxseed a day are enough. Flaxseeds also contain a lot of omega-3, which is suitable for vegetarians.

Plus, it contains 800 times more lignans than other plant foods. This ingredient also contains both plant estrogen and antioxidants, which help fight cancer.



Salmon is considered one of the foods high in fat for weight loss, containing countless omega-3 fatty acids.

Dietitians recommend eating 2 servings of salmon each week to help improve heart health.



Tuna contains countless omega-3 fatty acids and essential fats. This type of fish is popular in Vietnam, and you can buy it easily.

Besides, the nutritional value of tuna is huge. So choose tuna supplements at least 3-4 times a week!



Although not equal to the high-fat foods above, tofu is also a great source of monounsaturated and polyunsaturated fats.

It is made entirely from natural soybeans, providing lots of protein and healthy fats every day.

Edamame Japanese hairy soy

Edamame Japanese hairy soy

If you ask what to eat a lot of fat, surely this is one of the extremely delicious dishes not to be missed. It is packed with fats, vitamins, minerals, fiber, and protein.

This type of soybean should be boiled or roasted with salt.

Sunflower seeds

Sunflower seeds

This is considered one of the good sources of lipids for the body. Not only does it contain a large amount of healthy fat, but it also contains a lot of protein, fiber … You can completely grind with smoothies or served with vegetables.



Avocado is not like many other fruits. While fruits are often high in starch and fiber, avocados are high in fat.

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An average avocado contains up to 77% fat; Therefore, the amount of fat in butter is always higher than all foods.

The precious fatty acids in avocados are the monounsaturated fatty acids or oleic acids. These are also the fatty acids commonly found in olive oil, which is good for health.

Not only that, but butter also provides a lot of potassium, even more than bananas to 40%. It will help if you read the article about why bodybuilders should eat bananas.

Also, avocados help reduce bad LDL cholesterol and increase the amount of good cholesterol in the blood. Besides, avocados also have large fiber content so that you will feel full.

According to a study, people who eat avocado often have less belly fat than those who don't. The reason is also simple: good cholesterol content will reduce the body's ability to accumulate more fat.

In a medium avocado, there is about 23g of good fat. Besides, you also get loads of fiber.

Read more: Foods to Eat to Lose Weight in Stomach Easy to Find



Cheese contains many calcium, vitamin B12, phosphorus, selenium, and many other important nutrients. Cheese is also very rich in protein.

Just 1 slice of quality calorie cheese has up to 7 grams of protein. However, we need to mention that it is rich in good fatty acids, which help reduce the risk of type 2 diabetes.

This partly explains why foreigners, especially athletes, often use cheese with food.

Dark chocolate

Dark chocolate

This is a dish that is both delicious and healthy, scientifically proven for decades. Dark chocolate contains up to 65% good fat, 11% fiber, and lots of iron, magnesium …

Besides, it also contains many antioxidants. Therefore, this can be classified as one of the foods rich in vitamins to beautify the skin.

According to research, dark chocolate antioxidants contain antioxidants with biologically active substances that help reduce the risk of high blood pressure and increase good cholesterol.

Scientists have conducted many studies and proven that those who eat dark chocolate 5 times/week will reduce cardiovascular disease risk by half.

However, it is important to choose quality dark chocolate with at least 70% cocoa content. Dark chocolate also helps improve brain function.



Usually, 1 egg contains up to 212mg of cholesterol, accounting for 70% of the body's daily cholesterol requirement. 62% of the calories you get from eggs are fat.

However, in one study, it was shown that cholesterol in eggs does not affect blood cholesterol levels.

Eggs help provide the body with many important vitamins, minerals, and nutrients. Eggs have lots of powerful antioxidants that help protect the skin and eyes and choline (helps support the brain).

The egg has a lot of protein, combined with the fat inside, which will make a perfect couple inside an egg. Eggs, when served with other dishes, will give you a delicious feeling.

Fish fat

Fish fat

One of the very few animal foods that everyone knows is very beneficial to human health is fish fat such as salmon, mackerel, sardines, tuna, and herring.

Nutrients from fish fat will keep your heart healthy. Thanks to the content of omega-3 fatty acids, proteins, and a host of other important nutrients, cardiovascular disease and depression will be greatly reduced.

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Every day, give yourself a meal with fish to ensure the body is full of nutrients.

Besides, experts recommend taking fish oil pills. This is a completely natural product and perfect for health.

Usually, the bodybuilders or Blackmore fish oil pills …

Nuts and seeds

Nuts and seeds

Will dry nuts be the answer to the question of fat in food? Nuts are not only rich in fat but also in fiber and protein.

Besides, just eat at least 1 time/day, you will be loaded with a lot of vitamin E … Not to mention, these dry nuts like almonds, macadamia … help reduce the risk of obesity, heart disease, or diabetes too.

Therefore, you should choose to buy now and supplement with meals every day. In particular, peanuts contain a lot of monounsaturated fat and omega-6.

Chia seeds

Chia seeds

This is one of the best high-fat foods you will never forget. In 100 grams of chia seeds, there are up to 30 grams of fat.

The calorie content of chia seeds comes mostly from fat. Most of the fat in chia seeds is omega-3 acid, which is beneficial for heart health, blood pressure, and anti-inflammation.

That is also the reason why people eat chia seeds almost every day.

Olive oil

Olive oil

Olive oil is too good quality, no need to care anymore. Not only is it high in vitamins E, K, good antioxidants, but it also helps reduce bad cholesterol.

Talking about the use of olive oil, it must be a very long article. Nutrition experts believe that frying with olive oil will help protect health.

The fat inside olive oil is monounsaturated. Besides, it also contains many beneficial nutritional ingredients, such as hydroxytyrosol, which helps fight cancer.

Recent research also proves that this ingredient may also help prevent osteoporosis. This is really a good source of fat food for both ordinary people and bodybuilders.

Coconut oil

Coconut oil

Like olive oil, coconut oil is considered a high-fat food because it contains 90% saturated fat. Not only is it beneficial for your heart, but it is also beneficial for your health.

In particular, this type of fat is very beneficial for people with Alzheimer's, reducing belly fat very well when eating such weight loss foods.



This is a delicious dish, rich in protein and good for the digestive tract, even reducing the risk of obesity.

Not to mention, it also contains a lot of healthy fatty acids. Besides, people who eat yogurt have a 50% reduced risk of hypotension.

You are already full of good fat-rich foods. Include enough in your daily meals. Good luck!

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Hopefully, the information above has helped you gain some more knowledge about “good fats for weight loss” and bring some small value. Please share this article if you feel it is useful. Thanks!

Mary Brunker
Meet Mary Brunker, a talented author and sports nutrition expert with over 10 years of experience in the field. Mary's passion for sports and nutrition led her to pursue a career as a journalist, where she has been able to share her knowledge and insights with a wide audience. After completing her degree in journalism, Mary began writing about sports and nutrition for a variety of publications. She quickly became known for her expertise in the field, and her articles and blog posts were widely read and shared. In 2019, Mary founded, a website dedicated to providing expert advice and information on sports nutrition and fitness. Over the years, the site has become a go-to resource for athletes and fitness enthusiasts alike, thanks to Mary's insightful articles, expert advice, and practical tips.
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