Friendly Fats that Aid Weight Loss

One group of good fats are the monounsaturated fats you might find in nuts, olive oil, peanut or almond butter and avocados. These foods can improve your cholesterol and decrease heart disease risk.

Another essential fat group is polyunsaturated fats, which are vital to your diet because the body doesn't produce them naturally. These fats, also called omega-3 fatty acids, are found in foods like salmon, walnuts, tofu and various seeds. Similarly, these good fats also can improve your cholesterol, decrease heart disease risk and protect against heartbeat irregularities.

Even better, a diet of healthy fats can help you shed pounds. While fats take longer to burn than carbohydrates and proteins, foods like avocado and peanut butter can make you feel fuller for longer, reducing the chances you will overeat. In fact, one study found that people who ate avocado for breakfast were less hungry and ate less food during the six hours following their morning meal.

Omega-3 or omega-6 fats also can help you feel more satiated, as good fats regulate your appetite hormones and reduce blood sugar spikes. Though it sounds strange, eating these healthy fats can help you burn more fat—especially if you're committed to a low-carb diet.

Maybe the best news is that polyunsaturated fats in these foods are especially beneficial at lunch, as they can help you beat the midday slump. One study reported that people who ate salmon, walnuts and tofu had significantly more energy after lunch. And more energy gives you a good reason to exercise, doesn't it?