Updated 10th June 2018

Here is a huge bit of wisdom from the Academy of Nutrition and Dietetics, “If the diet or product sounds too good to be true, it probably is. There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep.  Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.”

When we are reaching for our miracle cures, we need to remember burning fat is a science not a leap of faith. Arming ourselves with what works is much more effective than hoping.

Eating fatty foods to lose weight and stay healthy may seem like a contradiction to some when our culture is constantly pushing low-fat, non-fat and fat reducing diets.

The fact is that we need healthy fats for our heart, brain, skin, hair and just about everything else. Not to mention a diet too low in fat will leave us drained of energy that we so vitally need to be able to exercise to burn belly fat.

The U.S. Department of Agriculture’s 2005 Dietary Guidelines advises adults to get 20%-35% of their calories from fats. We need fat – we just have to make sure its the right kind of fat.

That being, said there are such things as good fats and bad fats. Consuming good fats in replacement of bad fats will help us not only lose weight, but keep our hearts strong and healthy. Here are some of the top foods that have good fats. As one last note one golden rule to go by is when you are in doubt whether something is a good fat or bad fat, just avoid anything with trans fat.


Almonds contain healthy monounsaturated fats. Almonds are great for you when you eat them in small amounts. When you feel like a snack during the day try a 3 oz. portion. It is a satisfying snack that is filled with energy. Research by “The International Journal of Obesity” has suggested that regular consumption of almonds is associated with reductions in weight and waste lines.

Natural Peanut Butter 

High in protein, sweet, salty and satisfying, peanut butter is a great good fat to incorporate into your diet to help burn fat. You can dip celery, bananas or other goodies into it. Or you can just go with a classic peanut butter sandwich. It is a great source of unsaturated fat that will make you less hungry in between meals. It does have a high calorie count so make sure to watch your portion sizes.

Milk and dairy

Milk helps burn fat by breaking down stomach fat and interrupting fat formations. Instead of having that sugary shake or yogurt, consider a glass of milk as an option. A 2010 American Journal of Clinical Nutrition study discovered that drinking milk can double weight loss efforts. It is especially good for females since we need to incorporate calcium into their regular diet as they age. Try having a glass of milk with lunch or dinner instead of any sugary drinks.

Macadamia Nuts 

Our second nut to make the list, we would like to note that adding any small amount of nuts to your diet has been shown to be beneficial. Research has shown incorporating a small amount of nuts, two or three handfuls a couple times of week, are less likely to gain weight. Macadamia nuts are especially good option, because they are packed with monounsaturated fats that help you feel full between meals. These type of fats also are known the help beat down belly fat and bad cholesterol. To add these to your diet take a baggy to work or to the gym to snack on.


Avocado contains a type of fat that tells your body to stop spiking blood sugar. Spikes in blood sugar cause your body to store extra fat. Keep in mind these fruits are calorie and fat heavy, so just one combined with a meal is plenty for a day. Try making some spicy guacamole or adding an avocado to a salad for a tasty and filling treat.


Warm, satisfying meat is something that we all crave when trying to be health conscious. Eggs can be a good option for a meat that helps burn fat. Research suggests that Eggs are much more effective at building muscle than most other foods. If you are looking to build muscle, make sure that you include the yolk. The yolk holds most of the protein of the egg! Make sure not to cancel all the healthy benefits by accompanying it with cheese, bacon, sausage or other unhealthy food sources.

Occasionally Indulgent Food 

If we never treat ourselves to the bad fats and foods, we may find it hard to stick to our healthy lifestyles. Caving into a really good steak or our favorite flavor of ice cream can make all our work with while. We also find that we enjoy these treats even more due to the fact that absence makes the heart grow fonder. You can also use a treat as a motivator for being good for the rest of the time.

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