We are brainwashed to believe that fat is evil, but it turns out that not all fats are created equal. In fact, studies show that aside from being a crucial part of a healthy meal, good fats are also key to lose that extra weight. Seriously? Yes!

Based on a study conducted by the Institute of Medicine, researchers recommend we get 20 to 35 percent of our daily calories from fat. But not any kind of fat. Polyunsaturated and monounsaturated fatty acids specifically. Think fish, nuts, seeds, olive oil and avocados.

Research suggests that people tend to overeat when on a low-fat diet because they get hungry more often. As fat is digested more slowly, this results in a more filling and satisfying meal. When  you are full, it is easier for you to stick on a diet and cut out unnecessary calories. No wonder the Mediterranean diet, packed full of healthy fats, is so satisfying.

Christy Brisette, a registered dietician and president of 80 Twenty Nutrition in Chicago, suggests to keep the portion at 100 calories per snack to make sure weight loss is on check.

Starting with whole seeds that are full of polyunsaturated fatty acids and simultaneously reducing your intake of saturated fat could lower your risk of heart disease. As per the Dietary Guidelines, an easy way to remember it is to reduce intake of saturated fats like burgers, fats, meats and processed sweets.  

Try pumpkin, pistachio, flax, hemp and chia, that are full of both good fat and fibre. For breakfast and dinner, try eggs, as they are not only rich in fatty acids (which in turn help you to absorb the fat-soluble vitamins that are also found in eggs), but are also a high-quality protein source. For salad dressings, switch to olive, macadamia or avocado oil and garnish with seeds.

Other foods that you can consider are grass-fed beef, coconut, dark chocolate, Greek yogurt, wild salmon and the occasional serve of tuna.

And this is the skinny truth about fat: You can eat fat to burn fat!