We’ve been asked this question countless times:
Does fat make you fat?
The short answer?
No.
So why do so many people avoid fat or believe it causes weight gain?
A big reason is the low-fat craze that dominated the nutrition world in the 1990s. Unfortunately, many people were led to believe that eating fat automatically led to storing body fat. It also doesn’t help that the words body fat and dietary fat share the same name.
And let’s be honest, the word “fat” is often used to describe someone who is overweight, creating even more confusion.
When you combine all of that, it’s easy to see why supermarket shelves are filled with products proudly labeled “low-fat” or “fat-free.”
The Truth About Dietary Fat
Dietary fat is not the enemy.
In fact, it’s one of the three essential macronutrients your body needs, along with protein and carbohydrates. Fat provides energy and supplies essential fatty acids, nutrients your body cannot produce on its own.
Because your body can’t make these fatty acids, you must get them from food, and they’re critical for overall health.
As stated in The Essentials of Essential Fatty Acids published in the Journal of Dietary Supplements:
“Studies have shown that increasing the intake of certain essential fatty acids, either alone or in combination with other fats and compounds, can increase health, help in treating certain diseases, and even improve body composition, mental and physical performance.”
Not All Fats Are Created Equal
You’ve probably heard of “good fats” and “bad fats.” Here’s a quick breakdown:
Unsaturated Fats
Often called “healthy fats,” unsaturated fats are found in foods such as:
- Fish
- Avocados
- Nuts and seeds
- Olive oil
These fats support heart health, hormone production, recovery, and overall wellness.
Saturated Fats
Saturated fats are found primarily in:
- Meat
- Dairy products
- Certain plant sources
Nutrition experts continue to debate the ideal amount of saturated fat in a healthy diet. The current consensus is that moderate amounts from quality food sources can fit into a balanced nutrition plan. Problems tend to arise when saturated fats are regularly consumed through highly processed, calorie-dense foods.
Trans Fats
Trans fats are the true troublemakers.
Found primarily in processed foods, trans fats have been linked to heart disease, stroke, and other serious health issues.
Whenever possible, avoid them.
So What Causes Weight Gain?
If dietary fat isn’t the culprit, what leads to excess body fat?
The answer is more complicated than blaming a single nutrient.
Researchers continue to point toward factors such as:
- Consuming too many total calories
- Eating large amounts of highly processed foods
- Excess added sugars and refined carbohydrates
- Low activity levels
- Poor sleep and stress
Many highly processed foods combine large amounts of sugar and fat, making them extremely tasty and easy to overeat. In those situations, the issue isn’t necessarily the fat itself—it’s the overall calorie intake and food quality.
Added sugar presents its own challenges as well. While it contains fewer calories per gram than fat, excessive sugar consumption can negatively affect blood sugar regulation and overall health.
The Bottom Line
Eating healthy fats does not automatically lead to body fat gain.
In fact, healthy fats are an important part of a well-balanced nutrition plan. Foods like avocados, nuts, seeds, olive oil, and fatty fish provide valuable nutrients and can help fuel workouts, recovery, and daily life.
A handful of almonds or a few slices of avocado? Great choice.
A steady diet of chips, candy bars, and double cheeseburgers at every meal? Probably not the best strategy for reaching your fitness and health goals.
Have Questions?
If there’s a nutrition topic you’d like us to cover, simply reply to this email with your question. We may feature it in a future blog post!
Until then, have a fantastic day,
Kidd Ellis
Vegvisir CrossFit