This is short, and simple.

You need fats.  Do NOT try and lose weight by turning to low fat options.  Guess what they trade for fat so that the product tastes ok?  SUGAR = CARBS.  The trade off is that you’re hungry in an hour!  Why?  Your insulin just spiked.

How many times have you eaten a meal only to feel hungry in an hour or two?  Fat gives us satiety, the feeling of “I’ve had enought to eat”.  So, fat is your FRIEND, especially if you want to lose weight.  Here’s simple guidelines for fat consumption.  Did you know you don’t absorb certain vitamins without fat?  Vitamins A, D, E and K are considered “fat soluble” and are absorbed MUCH better when paired with fat.

List of “Good” Fats:

vary where they come from, add them to your meals, and find you’ll stay full longer.

• Olive oil
• Coconut oil (yes, it’s saturated, but healthy despite that, see references below)  Refined coconut oil is one of the BEST cooking oils, and it doesn’t have a huge “coconuty” flavor, but it is one of the best oils for handling higher heats. I use almost nothing but olive and coconut and walnut (salad drsg) in my food prep
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Cold water fish:  (sardines, salmon, tuna, sardines, trout, crab, cod, anchovies)
• Olives
• Nuts (walnuts, almonds, peanuts, almonds, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter, almond butter, cashew butter
• Soybean oil
• Seeds:  Sunflower, sesame, and pumpkin seeds, flaxseeds, pine nuts
• Flaxseed Oil
• Soymilk
• Tofu

Further Reading:

8 Easy Ways to Load Up on Health Omega 3 Fats

Coconut Oil Benefits

Time for an Oil Change

http://paleosimplified.com/fats-4-letter-word/

A List of High Fat Foods and Why they are good for You

Is Saturated Fat Bad for You?

*please note:  the table at the left is only partially correct:  I believe that GRASS FED BEEF is entirely safe to eat, and in countries where the beef supply is entirely grass fed, the population has a LOWER incidence of heart disease.