Let’s talk about the nutrient everyone either fears…
or drowns their salad in.
Fat has had a rough reputation.
For years it was “low fat everything.”
Now it’s “carbs are evil, eat more fat.”
As usual, with most things the truth sits in the middle.
Fat isn’t the problem.
But mindless fat intake absolutely can be.
Why You Actually Need Fat
Your body isn’t built to run on chicken and rice cakes.
Fat plays a role in:
- Hormone production (yes, including the ones that help muscle tone, recovery and appetite control)
- Absorbing vitamins A, D, E and K
- Brain function and mood stability
- Cell health
- Satiety.. that “I’m full” feeling
Ever eaten a plain salad and felt starving an hour later?
Hack* Add olive oil or avocado and you’ll be steady & satiated for hours.
That’s digestion slowing down properly.
The Fats That Work For You
Mostly unsaturated fats.
You’ll find them in:
- Extra virgin olive oil
- Avocado
- Nuts and seeds
- Natural nut butters
- Fatty fish (salmon, sardines, mackerel)
- Egg yolks
These support heart health, reduce inflammation when replacing processed fats, and generally play nicely with your body.
Notice the theme?
Whole foods.
Not things that come in shiny packets.
The Middle Ground: Saturated Fats
Red meat.
Butter.
Full fat dairy.
Coconut.
These aren’t toxic.
But context matters.
If your diet is balanced, fibre is high, you’re active, and most of your fats come from whole sources, moderate saturated fat intake is completely fine.
Where issues arise is when saturated fats stack on top of:
- Low fibre
- Low movement
- High processed food intake
It’s the pattern, not the single food.
The Ones To Minimise
Trans fats and heavily processed fats.
Often found in:
- Deep fried takeaway
- Packaged pastries
- Margarine and shortening
- Hydrogenated oils
- Ultra processed snack foods
These are consistently linked with:
- Increased inflammation
- Higher LDL cholesterol
- Greater cardiovascular risk over time
If you see “hydrogenated” on an ingredient list…
that’s your cue to put it back.
Let’s Talk Moderation
Fat is calorie dense.
1 gram = 9 calories.
That’s more than double carbs or protein.
So while olive oil is healthy…
pouring it freely isn’t neutral.
One tablespoon = ~120 calories.
Four casual pours into a pan?
You’ve just added 400+ calories without noticing.
This is where “I eat healthy” turns into
“I don’t know why nothing’s changing.”
How Much Do You Actually Need?
A practical range for most adults:
20 – 35% of total daily calories from fat
or roughly
0.6 – 1g per kg of bodyweight per day
Example:
70kg person → roughly 40 – 70g per day.
Too low for too long and you may notice:
Low energy
- Low libido
- Mood dips
- Dry skin
- Poor recovery
Too high (especially from processed sources):
- Calorie creep
- Unintentional weight gain
- Sluggish digestion
- Lipid markers trending poorly
It’s not about cutting fat.
It’s about controlling it.
Practical Strategies
Instead of guessing:
- Measure oils for a week (you’ll learn fast)
- Use 1 – 2 teaspoons of olive oil, not free pours
- Add a small handful of nuts.. not a bowl
- Include fatty fish 2 – 3 times per week
- Balance every meal with protein + fibre + controlled fat
That combination stabilises energy and appetite far better than “low fat everything.”
For Fat Loss
You don’t need to go low fat.
You need awareness.
Sometimes slightly reducing fat intake helps create a calorie deficit simply because it’s energy dense.
But cutting it aggressively usually backfires:
- Poor satiety
- Hormone disruption
- Increased cravings
Moderate and intentional always beats extreme.
The Big Picture
Fat isn’t making you unhealthy.
A consistent pattern of ultra-processed food, oversized portions, and mindless extras is.
Most people don’t need to fear fat.
They need to upgrade the source and control the volume.
If I followed you around for a week…
Would most of your fats come from:
- Olive oil, eggs and nuts?
or - Pastries, takeaway and “healthy” snacks in packets?
Be honest with yourself.
