For many years, fat has been considered one of the main culprits behind weight gain and obesity. However, as research has evolved, it has become clear that fat isn’t always the enemy.

In fact, certain types of fat can actually be beneficial to our health and can help activate our metabolism to keep us at a healthy weight.

: The Types of Fat

Before we get into the types of fat that can help our metabolism, it’s important to understand the different types of fat. There are four main types of fat:.

: Saturated Fat

Saturated fat is found in animal products such as meat and dairy. It is also found in some oils such as coconut and palm oil. Saturated fat has been linked to an increased risk of heart disease and high cholesterol.

: Trans Fat

Trans fat is created when liquid vegetable oil is turned into a solid through a process called hydrogenation. Trans fats are found in many processed foods and have been linked to an increased risk of heart disease, high cholesterol, and inflammation.

: Monounsaturated Fat

Monounsaturated fat is found in many plant-based foods such as avocados, nuts, and olive oil. It has been associated with a decreased risk of heart disease and can also improve insulin sensitivity.

: Polyunsaturated Fat

Polyunsaturated fat is also found in many plant-based foods such as nuts and seeds. It is divided into two groups: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids are especially beneficial to heart health and can help reduce inflammation in the body.

: The Importance of Fat in Our Diet

Despite its bad reputation, fat is actually an essential nutrient that our bodies need to function properly. Fat helps us absorb important vitamins such as vitamins A, D, E, and K.

It also provides us with energy, insulation, and helps protect our organs.

: How Fat Affects Our Metabolism

Metabolism is the process of converting food into energy that our bodies can use. Our metabolism is influenced by many factors including genetics, age, and activity level. One factor that also influences our metabolism is the type of fat we consume.

Studies have shown that consuming monounsaturated and polyunsaturated fats can increase our metabolism and help us burn more calories throughout the day. These types of fat are also less likely to be stored in the body as fat.

Consuming saturated and trans fats, on the other hand, can slow down our metabolism and decrease our ability to burn calories. Saturated and trans fats are also more likely to be stored in the body as fat, which can lead to weight gain over time.

: The Best Sources of Healthy Fat

Now that we know why fat is important and how it affects our metabolism, let’s take a look at some of the best sources of healthy fat:.

: Avocado

Avocados are a great source of monounsaturated fat and fiber. They can be added to salads, smoothies, or eaten on their own as a healthy snack.

: Nuts and Seeds

Nuts and seeds such as almonds, walnuts, chia seeds, and flax seeds are high in both monounsaturated and polyunsaturated fats, as well as fiber and protein. They can be added to salads, oatmeal, or eaten on their own as a snack.

: Olive Oil

Olive oil is a great source of monounsaturated fat and has been associated with a decreased risk of heart disease. It can be used as a salad dressing, added to pasta dishes, or used for sautéing vegetables.

: Fatty Fish

Fatty fish such as salmon, mackerel, and trout are high in omega-3 fatty acids. Omega-3 fatty acids have been associated with a decreased risk of heart disease and can reduce inflammation in the body.

They can be grilled, baked, or broiled for a healthy and delicious meal.

: Coconut Oil

Although coconut oil is high in saturated fat, it is also believed to have some health benefits. It contains medium-chain triglycerides (MCTs), which are quickly metabolized by the body and can be used for energy.

Coconut oil can be used for cooking, baking, or added to smoothies.

: The Bottom Line

Not all fats are created equal. Consuming the right types of fat can actually help activate our metabolism and keep us at a healthy weight.

Monounsaturated and polyunsaturated fats are the best sources of healthy fat and can be found in avocados, nuts and seeds, olive oil, and fatty fish. Saturated and trans fats should be consumed in moderation and may have negative effects on our metabolism and overall health.