Over the past half century, we have become a fat-phobic nation. This has led to the low-fat diet mentality which is prescribed by the overwhelming majority of medical and dietary professionals. The problem is this diet is the direct cause of heart disease, diabetes and the metabolic syndrome.

By purging every possible gram of fat from our diet in favor of carbohydrates, we have eliminated one of the most important nutrients required for our health. For decades, saturated fat has been maligned as the most villainous fat of all, purportedly being deposited inside our arteries almost instantly after eating. Nothing could be farther from the truth. According toThe American Journal of Clinical Nutrition, saturated fat is not associated with an increasedriskfrom coronary heart disease or stroke.

Fat is Required for Good Health

Many people still shun all types of fat, in favor of the ‘healthy' low-fat substitutes. And those same people are still developing heart disease, diabetes and many forms of cancer which result from eliminating this important food nutrient. Certain fat containing foods are not only essential to good health, but contribute to a healthy weight loss lifestyle . It's important to combine fat and protein food groups with each meal, and minimize highly refined low-fat carbohydrate offerings to achieve the best weight loss and fitness results.

1. Nuts and Seeds Fuel Weight Loss

Raw nuts (almonds, walnuts and pecans) and seeds (flax, pumpkin and sunflower) have been shown to aid in appetite suppression and weight loss goals. Although nuts are relatively high in calories, those calories are conserved and metabolized differently than the same amount of calories from low-fat carbs. This is due to the perfect distribution of healthy monounsaturated and saturated fats, as well as the low glycemic index of nuts and seeds which prevents blood sugar spikes. Researchers found that eating one ounce of nuts five days a week reduced the incidence of diabetes by 27%.

2. Meats: Turkey, Chicken, Beef and Pork in Moderation

We have evolved over the last 150,000 years to eat meat as part of a healthy diet, and we can use meat as part of a sensible weight loss diet, as well as an important source of Vitamin B-12. Much of the problem associated with most meat is the way it is raised, and equally important, the feeding practices and living conditions of the animals. Our early ancestors did not eat corn fed beef, which were not permitted to roam freely, and neither should we. Try to find free-range, organic products whenever possible, avoid overcooking the meat, and limit total calories from meat to no more than 20% of your daily total.

3. Fish and Fish Oils Help Burn Fat

The American Heart Association recommends at least two servings of fish each week for heart health benefits. TheJournal of Nutritionreports that fish, and specifically the DHA component found in fish oil helps weight loss by preventing fat cells from maturing. Many people have trouble eating fish, but the same benefit can be obtained from 1200 mg of fish oil supplemented daily.

The evidence now indicates that saturated fat is not the cause of heart disease, but the real devil is in trans fats. These artificial fats should be avoided as they increase the incidence of a heart attack by 25%. Enjoy a balanced diet including different fat containing food groups, but be sure your fat intake is part of a reduced calorie diet full of raw leafy greens and vegetables. Eliminate low-fat and refined carbs and add healthy fats to your diet, as you watch your health improve and ultimately attain your weight loss goal.