Let’s get one thing straight right off the bat: eating fat doesn’t make you fat.
That idea is as outdated as low-fat margarine and rice cakes for lunch. Yet for years, fat was the villain of the nutrition world. It was blamed for everything from expanding waistlines to heart disease. But here’s the truth: your body needs fat – not just to survive, but to thrive.
The Origin of the Fat Fear
Back in the 80s and 90s, we were sold the idea that eating fat was the root cause of obesity and heart disease. Food companies jumped on board, filling supermarket shelves with “low-fat” this and “fat-free” that. Trouble was, these products were often loaded with sugar and additives to make up for the missing flavour and texture that fat naturally provides.
Fast-forward to today and we’ve finally realised: we were pointing the finger at the wrong culprit. The real problem? Ultra-processed foods, sedentary lifestyles, and a broken relationship with how we eat.
Why Fat Is Essential
Here’s the good stuff – what fat actually does for you.
1. It’s a key source of energy
Gram for gram, fat provides more than double the energy of carbs or protein. For anyone doing longer sessions, lower-intensity exercise, or simply going about daily life, it’s a brilliant slow-burning fuel.
2. Fat helps you absorb vitamins
Vitamins A, D, E and K are fat-soluble, meaning they need fat to be absorbed and used by your body. Without enough dietary fat, you could be eating plenty of these vitamins and still not benefiting from them.
3. Fat builds hormones
Here’s a biggie – cholesterol (yes, that word) is a precursor to your sex hormones like oestrogen, progesterone and testosterone. If you don’t eat enough fat, your body may struggle to manufacture these hormones properly, and that can impact libido, menstrual health, mood, muscle building, energy and more.
4. It supports brain health
Your brain is made up of about 60% fat. Omega-3s in particular (found in fatty fish, nuts and seeds) are crucial for brain function, mood regulation and even reducing inflammation.
5. It keeps you satisfied
Fat slows digestion and helps keep you full for longer. That means you’re less likely to reach for snacks an hour after eating, and more likely to maintain stable energy levels (and a better relationship with food).
So… Will Fat Make You Fat?
Only if you overeat it, just like with any other nutrient.
Weight gain happens when you consistently eat more than your body needs, regardless of whether those calories come from fat, protein or carbs. The idea that fat is automatically stored as fat is far too simplistic, your body is much smarter than that.
Plus, when people reduce fat too much, they often compensate by increasing refined carbs and sugar – which can drive fat gain, especially when combined with insulin resistance and stress.
Not All Fats Are Created Equal
Let’s not get carried away – some fats still need a ‘side-eye.’ Here’s a quick breakdown:
- Healthy fats: Avocados, olive oil, nuts, seeds, fatty fish, free-range eggs. These are anti-inflammatory, nourishing and protective.
- Saturated fats: Found in butter, cheese, meat. Fine in moderation and especially if coming from whole food sources.
- Trans fats: Found in deep-fried fast food, some processed baked goods. These are the ones to avoid – they’re inflammatory and harmful to heart health.
The Bottom Line
Fat is not your enemy – it’s your ally.
It helps your body function, keeps you feeling full and satisfied, supports your hormones and fuels your brain. When eaten from whole food sources and balanced with quality carbs and protein, fat can (and should) be part of a healthy, sustainable way of eating.
So go ahead – drizzle that olive oil, spread the avo, enjoy the nuts.
Your body will thank you for it.
Want help figuring out what your body needs when it comes to fat, fuel and health? Let’s chat – book a session here.