How Healthy Fats Can Help You Lose Weight

Is it possible to burn fats by eating fats? The answer is, absolutely yes. In most cases, we may have come across posts or publications indicating that to reduce the fats in our bodies we should avoid fatty foods. This is a misconception which the non-informed writers and advisers have been circulating around.

healthy fats to eat

We both understand that fats are essential building components of our bodies and avoiding them completely will degrade our health. In this post, we are going to look at how you can lose weight by just taking fats and which kind of fats we should avoid.

Which are Good Fats and Bad Fats:

Human beings cannot manage to live without fats but then there is a group of fats which is good for our health and which when included in our diets will enable us to lose weight and on the other hand, there are those fats which we should avoid at all costs. In a simple language let us group fats into good and bad fats.

Good group of fats are the ones we are advised to take and when take in a good portion can enable us to burn fats in our bodies. Whereas bad fats are those which we should avoid since they just contribute to that unwanted weight. Such a group of bad fats includes; trans-fats, margarine, fat back, hydrogenated vegetable oils, lard, hydrogenated fats and foods such as ice cream, red meat, and butter which contain saturated fats.

How do fats work in weight loss?

avocado is a good fat to eat

It works by taking a modest quantity and quality of goods fats. Good fats include; sesame oil, palm oil, coconut oil, olive oil, organic ghee and fats from foods such as fish (not fried one), nuts, avocados, and almonds. These good fats working by making and ensuring hormonal balance, keeping your digestion system well-functioning, maintaining your nervous system, and keeping your skin healthy.

You can find a good fats list and how they affect weight loss here at

The sole cause of excess weight in humans is the hormonal imbalance. A meal full of carbohydrates will stimulate the increase of the level of insulin hormone in your body as digestion takes place to convert the carbohydrates to glucose.

The glucose realized is stored in your fat cells as fats. With that high level of insulin, you will feel hungry because the body is under pressure and can’t access the sugar stored in fats cells. Taking more carbohydrates or foods containing bad fast mentioned above will just add fats to your cells and thus increasing your weight.

Solution: The group of good fats lowers the level of insulin to sustainable level unlike the carbohydrates and this makes you feel satisfied. At this sustainable level, your body is able to access the fat cells and to break down fats for energy thus facilitating weight loss.

What are Medifast Lean and Green Meals?

The Medifast Lean and Green meals are part of the Medifast Achieve diet weight loss plan. Under this program you’re going to eat 4 Medifast meals, 2 Lean and green meals and 1 Healthy snack a day. All of these meals have been specially prepared and formulated to provide all the nutrients your body needs, so while you’re losing weight, your health does not suffer in any way.

Natural green food for your health


The Medifast Lean and Green recipes may be eaten any time you want, lunch, dinner, breakfast or anytime between that. You also have the option of dividing the meals so you can eat one half at a time, making it more flexible than other diet plans.

Each of these meals have at least five oz. of lean protein, two servings of healthy fats and three servings of vegetables, the combination depending on how you put them together. In other words, the Lean and Green diet allows you to create your own meal and divide the content according to what you can eat right now.

The Lean Options

The Lean options are divided into three protein groups: lean, leaner and leanest. All three are going to help you lose weight, but they have been divided so you will have an easier time choosing. You can choose meats that are poached, grilled, baked or broiled, except fried.

Leanest: select from a 7 oz. plus 2 servings of healthy fat. Your options include the following:

  • Fish: wild catfish,  yellowfish tuna, mahi mahi, tilapia, grouper, orange roughy, haddock, flounder, cod
  • Shellfish: lobster, shrimp, scallop, crab
  • Gamemeat: elk, buffalo or deer

The Medifast Lean and Green diet also offers meatless options such as 14 egg whites and patties with less than 6 grams of carbohydrates.

The leaner options let you choose a 6 oz serving plus a single serving of healthy fat. Your options for fish include halibut, swordfish, and trout, as well as chicken breast or white meat without the skin. You can also go for 95% lean ground turkey or if you want to go meatless, 15 oz. of tofu or two whole eggs and 4 egg whites.

The third option is the Lean, where you eat a 5 oz. without any healthy fats added. Your options for fish in these Lean and Green meals include farmed catfish, bluefin steak, tuna, salmon, red herring and mackerel. For lean beef your options are lamb, steak and roast, and you can also have some pork tenderloin or pork chop.

The Lean alternative also lets you have ground turkey or any kind of 94% lean meat, and if you want to go meatless, eat 15 oz. of tofu and 3 whole eggs once a week.

With the lean meals you have the option of adding up to 2 servings of healthy fat based on the choices you make. One serving, as the Lean and Green recipes make clear, is equivalent to 1 teaspoon of oil (olive, walnut or flaxseed), or 6 green olives, or equal to a couple of tablespoons of low fat carbohydrate salad dressing. A serving would also be equal to a teaspoon of fat-free margarine.

With the Medifast meal plan it’s possible to use other fats, but if you really want to lose weight, eat only those that are low or free of trans fat.

The Green Options

The Green in the Medifast plan refers to the vegetables, and while it’s true that all vegetables are good for you, for the purpose of losing weight the diet will remove the greens that are high in carbohydrates such as Brussels sprouts, onions, peas, corn and carrots. Once you’ve lost weight and shifted to maintenance mode, you can eat all the vegetables you want.

Benefits of green juices

For your reference:

  • The lower carb food options include a cup of any of the following: spinach, mustard greens, lettuce or collards. You may also have half a cup of jalapeño, escarole, nopales, arugula and turnip.
  • For moderate carbohydrate you may have half a cup of zucchini, summer squash, cooked spinach, mushrooms, kale fennel bulb, cauliflower, eggplant or cabbage.
  • Higher carbs: you can have half a cup of icama, Swiss chard, hearts of palm, squash, spaghetti, turnips,  peppers, okra or wax beans.

These vegetables work well with the other lean meal ideas for Medifast, but if you’re having some difficulty burning your fat, choose the veggies that have low carbohydrates. The ideal condition for fat burning is 80 to 85 grams of carbs daily, but if you’re having a hard time keeping this up, limit your intake of condiments or skip the snacks.

Both the lean and green selection is being regularly updated, so check the official website for more options as they are added. You don’t have to try them all of course; if you have found a combination you like, stick with it, but it’s good to know there are several alternatives available if you want to try something different.

Other Medifast Tips

Once you’ve got your fat burning rate under control, you can opt for some Medifast healthy Snacks. You can have one Healthy Snack a day while on your Medifast Achieve diet. These snacks are not only delicious but healthy so it’s not going to be a cause for concern if you’re trying to lose weight. There are a wide range of Healthy Snacks available such as popcorn, crackers, vegetable chips and so on. Check the whole range on and choose the best or your needs.

Aside from the snacks you can also expect the same from their condiment line. Just because you’re trying to lose weight doesn’t mean you have to give up the spice and condiments. With other diets you would have to, but Medifast has specially prepared these so they add flavor to your meals without increasing your body fat.

The bottom line is that with the Medifast Lean and Green you’re going to find it easier than ever to lose weight. This isn’t going to happen overnight: there’s no way to suddenly lose those pounds you gained over the years, but within the first couple of weeks expect to lose ten pounds or so and it will continue as you progress.