When trying to lose weight, many people associate “fats” with weight gain. However, fats are essential nutrients that play a crucial role in maintaining health and bodily functions. In particular, consuming high-quality fats in the right way can enhance fat burning and improve energy efficiency.

In this article, we will focus on MCT oil and fish oil (Omega-3) as recommended fats for weight loss and discuss their benefits and how to incorporate them into your diet.

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The Important Roles of Fats

Fats have the following functions:

• Used as an energy source (9 kcal per gram, making them highly energy-dense)
• Serve as building blocks for cell membranes and hormones
• Help absorb fat-soluble vitamins (A, D, E, and K)
• Support brain function

In other words, consuming fats properly can boost metabolism and support a healthy weight loss journey.

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Recommended Fats for Weight Loss

① MCT Oil (Medium-Chain Triglycerides)

MCTs (Medium-Chain Triglycerides) are a type of fat that is rapidly converted into energy, unlike long-chain fatty acids found in common cooking oils.

🔹 Benefits of MCT Oil

• Quickly utilized as energy and less likely to be stored as body fat
• Promotes fat burning by generating ketones
• Helps control appetite by reducing hunger

🔹 How to Consume

• Mix into coffee or protein shakes
• Add to salads or soups
• Drizzle over dishes as a finishing touch (not suitable for cooking at high heat)

👉 Start with 1 teaspoon per day and gradually increase to 1 tablespoon as your body adjusts.

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② Fish Oil (Omega-3 Fatty Acids)

Fish oil is rich in EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), both essential Omega-3 fatty acids.

🔹 Benefits of Omega-3

• Enhances fat burning and reduces visceral fat
• Improves blood circulation and boosts metabolism
• Reduces inflammation and supports muscle recovery
• Benefits brain function and mental well-being

🔹 How to Consume

• Eat fatty fish (mackerel, sardines, salmon) 2-3 times per week
• Take fish oil supplements
• Use flaxseed oil or perilla oil, which also contain Omega-3

👉 Aim for at least 1000 mg of combined EPA and DHA per day.

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Fats to Avoid

For a healthy weight loss journey, it is best to limit the following types of fats:

• Trans fats (found in margarine, shortening, fried foods)
• Excessive saturated fats (processed meats, lard, excessive butter consumption)

These fats increase the risk of fat accumulation and health issues, so it is important to consume them in moderation.

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Conclusion

Fats are not the enemy of weight loss—choosing the right types of fats can actually help with fat burning and overall health.

✅ MCT Oil → Efficient energy source that promotes fat burning
✅ Omega-3 Fatty Acids (Fish Oil) → Enhances metabolism and prevents fat accumulation
✅ Avoid trans fats and processed fats

By incorporating healthy fats wisely, you can achieve a more efficient and sustainable weight loss!