One big mistake that dieters make is thinking that they should completely omit fats from the picture. This is never the case.

While fats do contain more calories per gram compared to proteins and carbohydrates (nine versus four), eating healthy fats in moderation will actually help you see faster rates of progress.

Healthy fats help to reduce hunger pangs because they slow the total speed of digestion as well as provide essential vitamins that your body needs to function optimally.

Choosing your healthy fats carefully is vital for success as some are healthier than others. Let’s go over the top choices that you should be eating  on a regular basis.

The Details:

• Flaxseeds are one of the best healthy fats since they’re high in both omega-3s and omega-6s. They’re also a good source of fiber and have a little protein.
• Olive oil. This heart-healthy oil is easy to incorporate into just about any recipe and will add more taste and moisture to any dish.
• Coconut oil. Coconut oil is a special form of fat called a medium-chain triglyceride that will help to boost your energy directly upon consumption; in that regard it’s more like a carbohydrate than other fats.
• Almonds are one of the healthiest nuts to eat and are great source of vitamin E, fiber and protein.
• Natural peanut butter. If you select natural peanut butter rather than the processed commercial varieties, you’ll be taking in a high-quality source of healthy fats.
• The only fruit to contain healthy fats, these are a great addition to any diet. The smooth, buttery taste works well with just about any meal, and they’ll also offer a bit of added dietary fiber.
• Salmon is not only a source of protein but healthy fats as well. This fish is rich in omega fats, one of the most important varieties – so much so they’re called essential fatty acids.
• Sunflower seeds. A unique seed that tastes great in baked dishes, on top of salads, or toasted and eaten by the handful. They are also a great source of vitamin E. If you don’t like peanut butter, look for sunflower seed spread to replace it in recipes.
• Chia seeds. Chia seeds are one of the latest superfoods to get attention and are a great source of antioxidants, dietary fiber and protein.
• Coconut milk. While coconut milk is rich in saturated fat, this form will actually boost heart health, not harm it. It’s a perfect choice for any diet plan.

The Bottom Line:

If you can focus your fat intake around these sources, you can feel confident that you’re giving your body what it needs. Just keep in mind that you need to measure out each serving of healthy fats to make sure you aren’t eating too much.

The calories will add up quickly, and you could find yourself experiencing unwanted weight gain by adding too much fat of any kind to your diet. The American Heart Association recommends consuming 25–35% of calories from fats.