Fat for weight loss???

Yes, that is correct there is a fat that will benefit your weight loss.  I know that you are thinking fat is your enemy however that only goes for some fats like trans fats and saturated (excluding coconut oil).  Just to make a note here that coconut oil is a good saturated fat.  I use coconut oil in all my baking and frying in place of vegetable oil, or canola oil that I was using in the past.  There is another fat that will benefit you and is good for your healthy eating.  Monounsaturated fatty acids, or MUFA's are the healthy fats.  Eating foods containing MUFA's will actually benefit your weight loss.  MUFA's are the fats that will help you achieve a flat belly.

 Your body makes it own fat from excess calories however some fats are also in our foods from plants and animals.  This type of fat is called dietary fat.  "According to the Mayo Clinic, studies show that eating foods rich in monounsaturated fats (MUFAs) improve blood cholesterol levels, which decreases your risk of heart disease.  Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes,"(Mayo Clinic, 2012). 

It is really easy to include MUFA's into your recipes and daily eating.  If you stop and look at the oils or foods within your pantry you will notice you already have some foods containing MUFA's. MUFA information is noted on most food labels. You may only need to make some slight changes with your recipes to make them healthier and help you burn fat instead of gaining it.  Oil is the first place to make the change within your recipes.  Healthy oils that contain MUFA's you should be using include olive, flaxseed, peanut, safflower, sesame, and walnut.  I use olive oil on my green salads and when I make stir-fry.  Each of these oils adds great taste to your foods.  When I think of olive oil I also remember how beneficial olives are for they are also filled with MUFA's.  All kinds included in your eating plan will provide fat burning power.  I enjoy eating black olives right out of the can or with cheese, on pizza, sandwiches or in salads.  Olives are a great food to grab along with nuts as a snack in between your mini meals that will benefit your fat burning and provide a wealth of healthy MUFA's. 

Another great food that contains MUFA's and increase fat burning is the avocado.  As you may already know from reading my previous postings I eat avocado as often as possible.  I try to include them in every meal.  They are one of the super foods that taste great and can be included in many recipes.  I eat "Wholly Guacamole" on omelets, sandwiches, hamburgers, salads, and I use it as a dip for my vegetables and meat. "Wholly Guacamole" can be purchased in the organics section in the produce department.  Sliced avocado are also great on hamburgers or on top of your salad or soup.

Nuts are full of MUFA's and can be added to many of your favorite recipes or eaten alone.  Some nuts that are good to include in your diet are peanuts, pecans, cashews, walnuts, and pistachios.  I use many of these in my baking of cakes, cookies, breads, and muffins.  They are also great in yogurt, oatmeal, or in salad.  Two tablespoons is considered a portion size. I eat natural peanut butter on a spoon in between my mini meals as a snack for added protein and MUFA's.  Peanut butter (natural is best without the added sugar) is a great way to curb hunger cravings.  After eating a tablespoon of peanut butter within 15 minutes you will not have any cravings. 

One of the last foods that contain MUFA's and is my favorite is dark chocolate.  Remember we are not talking about milk chocolate that has added sugar.  The dark 60-70% cocao or semisweet are best and remember that you should not over eat this.  I buy the 60% cocao Ghiradelli bittersweet chocolate chips and take a few of those as a snack throughout the day to curb my sweet tooth.  They are also great in baking and in yogurt. 
Eating healthy can and should include foods that taste good and will also benefit you in the burning of unwanted belly fat.

Reference:
Mayo Clinic, (2012).  Nutrition and healthy eating.  Dietary fats: Know which types to choose.