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How can I make sure I'm getting enough healthy fats to support my weight loss progress?

Hi everyone,

I am currently on a weight loss journey and I have realized that incorporating healthy fats into my diet can be beneficial to my progress. However, I am struggling to figure out the right sources and quantity of healthy fats that I should be consuming. I am unsure of how to track this or how to make it a part of my daily diet.

Can anyone please suggest some healthy sources of fats and provide me with some tips on how much of it I should be consuming daily? I'm open to any suggestions or personal experiences that you may have. Thank you in advance!

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Hi there,

Incorporating healthy fats into my diet has been crucial for my weight loss journey. I found that replacing processed foods with whole foods and healthy fats was a good first step.

I try to consume foods that are high in fat content but also nutrient-dense, such as grass-fed butter, ghee, coconut oil, and olive oil. I add healthy fats to my meals such as avocado on my toast or omelet, almond butter in my smoothies or on fruits, and sprinkle nuts and seeds on my salads.

Another habit that has been helpful for me is planning my meals ahead of time in order to make sure I am incorporating enough healthy fats. I prepare a meal plan for the week and order groceries accordingly. This takes the guesswork out of the equation and makes it easier for me to stay on track.

Remember, it is important to consume healthy fats in moderation and make sure you are still staying within your daily caloric intake for weight loss. Find what works for you and stick with it, the key is consistency.


Greetings all,

Incorporating healthy fats into my diet has been an important part of my weight loss journey. To ensure that I am getting enough healthy fats, I focus on consuming whole and minimally processed foods, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon.

I usually have half an avocado with my breakfast, a handful of almonds or walnuts for a snack, and add flax seeds or chia seeds to my smoothies. I also make sure to cook with olive oil or coconut oil instead of using vegetable oils or butter.

Moreover, I try to avoid snacks that are high in saturated or trans fats, as they can be harmful to my health. Instead, I choose snacks that are high in healthy fats such as hummus, guacamole, or a peanut butter banana smoothie.

Lastly, I make sure to listen to my body and adjust my fat intake accordingly. Whether I’m busy at work or exercising more than usual, I monitor my fat intake and adjust the amount accordingly. By doing so, I ensure that I am always getting enough healthy fats to support my weight loss progress.


Hi there,

I had a similar concern when I started my weight loss journey. What helped me was incorporating healthy fats into my meals in moderation. I found that adding a tablespoon of coconut oil to my morning smoothie or cooking my meals with a teaspoon of olive oil made a big difference.

I also started snacking on almonds, walnuts or chia and flax seeds which are all great sources of healthy fats. I usually consume a handful of nuts or 1 tablespoon of seeds as a snack between meals.

However, it's important to remember that consuming excess amounts of any type of food can lead to weight gain. So, I recommend tracking your daily caloric intake and monitoring the amount of healthy fats you consume to stay within a healthy range.

Hope this helps!


Hi Everyone,

I have been on a weight loss journey for quite some time now, and incorporating healthy fats has been a game-changer for me. As someone who counts calories and monitors macronutrients, I have found that using an app to track my daily intake of healthy fats has been incredibly helpful.

I try to consume foods like salmon, avocado, nuts, and seeds, as they contain healthy fats and are also delicious. I have found that incorporating these foods into my meals not only helps me to feel fuller for longer, but it also supports my weight loss progress.

Another tip that has worked for me is swapping out unhealthy fats for healthy ones. For example, instead of using butter on my toast, I use almond butter. Making these small changes in my diet has made a big difference in my weight loss journey.

Overall, I would recommend tracking your intake of healthy fats while also consuming them in moderation. It's essential to remember that losing weight involves a lot of trial and error, but finding what works for you is the key to success.

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