While fats got a bad reputation for a while, doctors now encourage using good fats to lose weight quickly and in a healthy way.
Have you noticed that fat has made a comeback recently? More people than ever are eating high-fat diets while limiting carbohydrates, including those following the popular keto and paleo diets. While it’s still not recommended that you spend your days shoveling unhealthy fats into your system, there are some healthy fats that can help you lose weight quickly. They may also protect your heart, lower your cholesterol levels, boost your energy, and give your hair and nails a beautiful shine.
The information on this page will do a bit more than help you identify the best fats for your weight loss efforts. We will also introduce you to the fat fast, which is a great way to kick start your fat loss for more impressive results. Weight loss is a long-term effort that you must maintain for a lifetime, but that doesn’t mean that you have to wait to start eliminating fat.
We have discussed healthy versus unhealthy fats before, but there are three that we highly recommend to anyone trying to lose fat. These oils contain healthy fats that protect your heart and lower cholesterol levels rather than the opposite effect that comes from many other oils. They’re loaded with healthy nutrients like omega-3 fatty acids and monounsaturated fats that come with added health benefits as well.
These weight loss-friendly oils include:
Coconut oil is often added to coffee to control appetite and add flavor without including sugar or artificial sweeteners. It’s also a popular oil for cooking and baking. Avocado oil is often used to drizzle over foods or to make salad dressings, and it has all the aroma of a fresh avocado. You may use extra-virgin olive oil in your homemade salad dressings, but regular olive oil is often used in cooking as well.
If you follow or have looked into the keto diet, you may already have at least a basic understanding of the fat fast. This is an approach to eating that is often used to break weight loss plateaus for those actively consuming high-fat, low-carbohydrate diets like the paleo and ketogenic diets. There are other versions of the fat fast that are recommended for anyone with a significant amount of weight to lose.
The basic idea is to consume a diet super high in good fats with limited carbohydrates and possibly limited calorie consumption. There are different fat loss approaches with different guidelines, so let’s take a look at two of the most popular options. We admit upfront that most people cannot follow the original bulletproof fat fast, but we include it to give you an idea of what a strict good fat fast might look like. This is followed by a version that works while being far less restrictive.
If you’ve heard of people drinking bulletproof coffee, perhaps you’re familiar with some components of this approach to the fat fast. It’s promoted as a rapid fat loss protocol for people with healthy kidneys who don’t have overly active jobs or intense workout schedules. The protocol’s founder openly admits that this fast is demanding and recommends that you see your doctor before starting, especially if you have diagnosed medical issues.
This version of the fat fast is also not recommended for long-term use. While the founder has used it to burn significant amounts of weight from an obese person in 75 days, it is intended as a jumpstart to a fat-loss diet for seriously overweight or obese people.
Over the course of one week, you will follow this protocol:
How many times you repeat this process may depend on how you feel and how much weight you have to lose. If this demanding protocol seems too restrictive for you, rest assured that there is an easier way to do a fat fast, and we’ll discuss it next.
This is an adapted version that is often used by followers of the keto diet when they hit a plateau. It’s assumed that you’re already in a fat-adapted state, which means that you have been consuming a high-fat, low-carb diet and your body is accustomed to burning stored fat daily. The protocol is intended for short-term use only, so you should follow it for up to five days or just long enough to get your weight loss going again. You may also use it to jumpstart weight loss, but you will need to get into ketosis first to maximize results.
Each day on this protocol, you will follow these steps:
The best approach is to consume 80% of your calories from fat, 15% from protein, and 5% from good fats. If you exercise a lot or workout hard, you may need more protein.
While the calorie restriction on this fat fast is difficult for some people, it isn’t nearly as difficult as going five to six days with nothing but coffee, water, and butter. Keep in mind that this is a short-term fast to get your fat loss going, so it’s not something that you should do long-term. You can consider the keto diet and/or intermittent fasting if you want to continue losing fat and improving your overall health and well-being.
Whether you decide to try the fat fast or not, it is time to give your kitchen a close look. Are you eating foods with unhealthy fats? If so, try to switch them out with something similar that contains the healthy good fats discussed earlier on this page. Give your body the fat it needs without wrecking your weight loss goals.