Nutritionist Galich revealed how much fat you need to eat to lose weight, nutritionist Kotelnitsky named the best foods with healthy fats

Nutritionist Galich revealed how much fat you need to eat to lose weight, nutritionist Kotelnitsky named the best foods with healthy fats

The correct amount of fat in the diet contributes not only to weight loss, but also to maintaining health . Research shows that a moderate-fat diet (20-30% of energy from fat) can help with weight loss.

This important role of fat in a nutritious diet < i>stressed by Melissa Galic, MD from Top Nutrition Coaching. To achieve your weight loss goals, you need to ensure that 20-30% of your food's calories come from heart-healthy fats. Trans fats should be avoided, and saturated fat intake should be limited to 5% to 6% of calories.

Saturated fats are primarily found in animal products such as meat (hot dogs, ribs, sausage) and dairy products (high-fat cheese, milk, butter). Among plant foods, saturated fats include palm oil and coconut oil.

To significantly reduce your saturated fat intake, it is recommended to include foods low in saturated fat in your diet, such as lean beef, skinless poultry, fish, seafood, and low-fat dairy products. It is also worth limiting your consumption of butter or consuming it in smaller quantities.

To avoid consuming trans fats, you need to carefully read food labels. For general health, it is recommended to consume mono- and polyunsaturated fats.

Nutritionist Nikita Kotelnitsky told specifically for MedicForum which high-fat foods should be included in your diet your diet if you're losing weight.

“If you're trying to lose weight, it may seem counterintuitive to include high-fat foods in your diet. However, not all fats are created equal, and some may even help you achieve your weight loss goals.” weight loss,” says Kotelnitsky.

Here are a few high-fat foods that can be beneficial in your diet:


“This fruit is rich in healthy monounsaturated fats, which help reduce hunger and improve the absorption of nutrients from other foods.”
Avocado also contains important vitamins and minerals, such as potassium and vitamin E.


Almonds, hazelnuts, walnuts and other nuts are excellent sources of healthy fats, protein and vitamins.

“They help increase feelings of fullness and reduce the desire to overeat.”
Fatty fish< br>
Salmon, sardines, cod and other fatty fish contain omega-3 fatty acids, which help reduce inflammation in the body and improve metabolism. This helps you feel more energetic and active during the weight loss process.

Chia and flax seeds

These seeds are rich in omega-3 fatty acids, dietary fiber and antioxidants .

“Adding them to your diet can help reduce appetite, improve digestion and support overall health.”
Olive Oil

Olive oil contains monounsaturated fats, which help control blood cholesterol levels and improve the condition of the cardiovascular system. It also adds flavor to your dishes without the extra calories.


Incorporating a small amount of butter into your diet can help help you feel more satisfied with your food intake, which can lead to a decrease in overall calorie intake,” explains the nutritionist.

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< p class="warning_txt">Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.