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What type of fat can I eat if I want to lose weight?

Fat does have 9 calories per gram, compared to 4 calories per gram of protein or carbohydrates. But all fat isn't created equal. Saturated fat—the kind in whole milk, butter, full-fat cheese, and fatty cuts of red meat—makes your body produce less leptin, a hormone that quells appetite. But unsaturated fat, like that in olive oil and avocados, helps regulate your appetite. For instance, avocados encourage your body to produce more appetite-suppressing leptin. Swap saturated fat from animal products, such as butter, for heart-healthy plant-based fats, such as olive oil.

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Lose Weight by Adding the Right Fat
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.