5 Good Fats To Eat To Lose Belly Fat

I hear a lot of the time my clients ask me, “what are some good fats to eat to lose belly fat” and I’m super glad that they’re already taking a pro-fat stance instead of believing the whole low-fat diet myth.  It’s really a shame that people totally exclude fats from the diets, especially the healthy ones, just because they’ve automatically assumed that they’re going to cause them to put on belly fat…but that couldn’t be any further from the truth.

Doesn’t Eating Fat Make You Fat? Are There Good Fats To Eat?

That fact is that our bodies need fats to not only survive but to thrive.  The difference is going to be to know the good fats to eat while limiting the bad fats.  If you want to know the real reasons we pack on the belly fat it’s because we’re obviously eating too much and also more importantly we’re eating bad carbohydrates that spike our insulin levels.

As a general rule of thumb you don’t go anywhere near trans fats.  Trans fats are created through the hydrogenation process which happens when you add liquid vegetable oil under pressure creating stiffer foods that have a longer shelf life.  Many of the foods that have trans fats include peanut butter, cookies, margarine, crackers, chips and fried foods.  Trans fats cause inflammation and insulin resistance so STAY AWAY from them to stay away from belly fat.

The good fats to eat are going to be the unsaturated fats including monounsaturated fats along with some saturated fats.  The reason these are good fats to eat is because they help the immune system function properly, aid in vitamin absorption and are needed for proper nerve cell function.  Also omega-3 fats are going to be super important to reduce inflammation while also boosting your metabolism.

5 Super Good Fats to Eat

1.  Almond Butter

Almond butter is one of my favorite healthy foods because they’re loaded with monounsaturated fats that will lower your cholesterol, help control your blood sugar levels and also help protect your body against free radicals.  It’s high fiber content along with it’s good amount of protein and healthy fats are what’s going to help control your insulin, which will help you lose belly fat.

2.  Avocados

Avocados are incredibly healthy for you because they’re such as nutrient dense vegetable and they’re loaded with monounsaturated fats which will of course lower your good cholesterol (HDL) while lowering your bad cholesterol (LDL).

3.  Extra Virgin Coconut Oil

There are way too may people who are misinformed about the health benefits of coconut oil and hopefully this will help put them on the right path.  Coconut oil is rich in lauric acid and also medium-chained fatty acids which are quickly burned by your liver for energy but you won’t get the dreaded insulin spike.  Coconut oil has been shown to boost your metabolism while also improving your immune system.  I like to use it when I’m cooking and also on the run when I’m need of a little energy boost!

4.  Macadamia Nut Oil

Macadamia nut oil is awesome because it is super high in monounsaturated fats (80%) and its buttery taste has made it a staple in my kitchen.  It also has a good amount of antioxidants, its super low in omega-6 fatty acids and it also has a super long shelf life.

5.  Krill Oil

I used to go with fish oil as my go to supplement with omega-3 fatty acids but I’ve gradually gone away from it because it has no longer become the best available option.  Many of the fish used for the fish oil are farmed and if they’re not farmed then they most likely contain mercury levels.  I’ve graduated to krill oil because it contains just as much belly fat burning omega-3’s as fish oil but they also have a high amount of antioxidants as well.  This is the Krill Oil I like to use and if you’re interested use the coupon code KRILL15 to save 15% off your order.

I’d also take a look at my article on the best fish for weight loss here.

Wrapping Up My Good Fats To Eat Post

Overall there are plenty of heathy fat choices you should be implementing into your diet because it will not only help you lose belly fat but it’ll also make you healthier.  We simply need to eat good fats to survive and thrive so it’s going to be important to include a healthy amount in our diets.

Don’t believe the low-fat diet to lose weight B.S. because it’s not going to work.  Stay away from those crappy carbohydrates and other foods that will spike your insulin levels if you want to get and stay lean.  Hope you liked these 5 good fats to eat and now it’s time to take action and start eating them!

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  1. Guian

    July 17, 2011 at 4:35 pm

    Thanks for the tips coach! more power! God bless!


  2. Mirza Jivá

    July 28, 2011 at 9:15 am

    Is peanut butter also good?


    • Josh Schlottman

      July 30, 2011 at 3:26 pm

      Hey Mirza,

      Peanut butter is good but just make sure it’s a natural peanut butter with made with no other ingredients except peanuts and salt. Many popular peanut butters like Skippy use hydrogenated fats (which is no good) in their manufacturing.

      Natural peanut butter is good but almond butter is way better.


  3. Mirza Jivá

    August 3, 2011 at 12:35 pm

    Thanks. In my country we don’t sell almond butter… Do you know any website where it is safe to buy? And which brand do you recommend?


    • Josh Schlottman

      August 9, 2011 at 1:02 pm

      Hi Mirza,

      I would recommend trying to make your own if you have access to almonds.


  4. Hazel

    August 4, 2011 at 11:24 am

    Are fish and chips bad? I read somewhere that they’re not too bad especially since its fish and that I’m not eating fish and chips too regularly.


    • Josh Schlottman

      August 9, 2011 at 1:03 pm

      Fish and chips are HORRIBLE for you Hazel, stay away from them!


  5. Ruqayya

    August 20, 2011 at 6:45 am

    Thanks alot im going to try to change my diet 🙂

    Great post


  6. caligirl

    January 22, 2012 at 8:05 am

    What about extra virgin olive oil? I love using coconut oil when I can, …but some dishes call for a less tropical taste.
    Also…natural butter? Evil or ok?

    Thank you!


    • Josh Schlottman

      June 1, 2017 at 4:46 pm

      Extra virgin olive oil is approved but not as good as coconut oil in my experience when it comes to fat burning. But if it works better for you then I’d go for it.


  7. caligirl

    January 22, 2012 at 8:08 am

    What are some examples of your regular use of macadamia nut oil?

    Thank you!


    • Josh Schlottman

      January 30, 2012 at 1:43 pm

      I mostly use macadamia nut oil when I’m cooking but you could also use it as a salad dressing.


      • caligirl

        February 2, 2012 at 6:31 am

        Ive heard olive oil is a healthy fat. Agree? Disagree?


        • Josh Schlottman

          February 2, 2012 at 5:47 pm

          Yes but just make sure when you cook with it you use low heat only.


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About Josh


Hi, I’m Josh and my life mission is to help 100,000 people achieve their goals in health and fitness.  I’m a Certified Strength and Conditioning Specialist (CSCS) with a degree in Nutrition, and over 10 years experience personal training. I’m looking forward to giving all I can to help you reach your goals.