We get this question all the time:
Does fat make you fat?
Short answer: no.
So why does this idea stick around?
A lot of it comes from the low-fat craze of the ‘90s. Somewhere along the way, “fat” became the thing to avoid—and it didn’t help that body fat and dietary fat share the same name.
Add in food labels shouting “low-fat!” and “fat-free!” and it’s easy to see how the confusion stuck.
But here’s the reality:
Dietary fat isn’t the enemy. It’s one of the three essential macronutrients—right alongside protein and carbohydrates.
Fat gives you energy.
It helps your body function properly.
And it provides essential fatty acids—nutrients your body can’t make on its own.
Meaning: you have to get them from food.
In fact, research (like studies published in the Journal of Dietary Supplements) shows that certain fats can support overall health, improve body composition, and even boost mental and physical performance.
So yes—some fats are not just “okay”… they’re important.
You’ve probably heard fats broken down like this:
Unsaturated fats (“good” fats)
Found in foods like salmon, nuts, seeds, and avocado. These are great to include regularly.
Saturated fats
Found in things like meat and dairy. These aren’t something to fear—but like most things, they’re best consumed in reasonable amounts from quality sources.
Trans fats (“bad” fats)
Typically found in heavily processed foods. These are the ones to limit or avoid when you can.
So if fat isn’t the problem… what is?
Most of the time, it comes down to how much you’re eating—and what else is in your diet.
Highly processed foods that combine fat and sugar are incredibly easy to overeat. That’s where things can get out of hand.
And while fat is calorie-dense, sugar tends to have a bigger impact on things like hunger, cravings, and blood sugar regulation.
We won’t go too deep into the science here—but consistently high intake of added sugars doesn’t do your body any favors.
So here’s the takeaway:
Eating fat doesn’t automatically lead to gaining body fat.
Your overall habits matter more—things like:
- Total food intake
- Food quality
- Activity levels
- Consistency over time
Healthy fats? Absolutely part of the plan.
A handful of almonds. Some avocado on your meal. Cooking with quality oils. Those things support your energy, recovery, and performance.
But if most meals are coming from ultra-processed, high-calorie foods—it’s going to be tough to move toward your goals.
Balance is the name of the game.
If you ever want to dive deeper into nutrition or have a question you’ve been wondering about, just reply to this email. We might even turn it into a future post.
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