Does fat make you fat?
Fat is often demonised for making people gain weight. And I can see the reasoning behind this. Fat is the most calorie dense nutrient after all. But is it really that bad?
Fat is high calorie but that doesn't equal bad:
Fat is calorie dense, this means it has more calories per gram compared to other nutrients.
Here’s a quick rundown:
- Fat - 9 calories per gram
- Protein - 4 calories per gram
- Carbohydrates - 4 calories per gram
This isn't exactly the case. Yes, fat has more calories per gram but it doesn't mean fat alone leads to weight gain. A calorie excess is what leads to weight gain and you can reach this through excess of any nutrient.
It also depends on the type of fat you’re eating. A lot of foods that are high calorie tend to be high in fat and/or sugar e.g. chocolate, biscuits, cakes. But these are all foods that we already know we should try and eat in moderation.
Food based sources of fat like nuts, seeds, and oily fish are high calorie but also satiating as they’re combined with other nutrients. For example, nuts and seeds are high in fat but also contain fibre which helps keep you full for longer. Plus they have minerals like iron, magnesium, and zinc that are important for your health too.
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If you’re eating these whole food based sources of fat, as part of a balanced meal, then this won’t make you fat. It’s the ultra-processed, easy to eat sources of fat that can contribute to calorie excess and so weight gain.
Does fat any health benefits?
People can be quick to hate on fat, forgetting it has lots of beneficial effects on health. You may have heard of omega 3 and omega 6 essential fatty acids. These are fatty acids the body can’t make itself and so you need to have it in your diet.
They have a host of health benefits like: improving cognitive function, reducing inflammation, supporting eye health, and lowering levels of ‘bad’ LDL cholesterol. All of these positives can help reduce the risk of illnesses like heart disease or dementia so again, fat isn't all bad.
There’s no set recommendation for how many grams of fatty acids you should eat, but there is advice to have oily fish (sardines, salmon, trout or mackerel) at least once a week as a way to get in these essential fats. If you’re not a fish fan, other sources of omega 3s are nuts and seeds like flaxseed (also called linseeds), chia seeds or walnuts, and soybeans.
Easy ways to add fat into your diet:
A portion of fat varies depending on the food. Here are some quick tips to add in a portion of fats to different meals:
Add a small handful (25g) of nuts or seeds to your cereal/porridge/yoghurt
Snack on a small handful (25g) of nuts or seeds in between meals
Use half an avocado (80g) instead of butter on toast, crumpets or bagels and then add toppings like egg, tomato or bacon
Add half an avocado (80g) to salads, wraps, or sandwiches
Swap chicken for salmon in a stir fry, creamy pasta dish or curry (aim for one fillet per person)
Add tinned mackerel to potato salads, toast or fishcakes (aim for one tin per person)
Use a tablespoon of olive or rapeseed oil to make a salad dressing or drizzle over vegetables before roasting
There are lots of ways to add fat to your diet and you can be happy in the fact that it won’t make you fat. If you want more tips to help manage your weight, you can check out my E-book, How to Lose Weight For Good on Amazon or Etsy.
Key points:
Fat is the most calorie dense nutrient.
Fat from whole food sources like nuts, fish and seeds aren’t inherently fattening.
Fat from junk foods can be easy to overeat and can contribute to calorie excess.
Omega 3 and omega 6 fatty acids have lots of health benefits like improving brain function.
Adding whole food sources of fat to your meal can make them more satisfying and add nutrition.
I hope you enjoyed this blog post.
I’d love to hear your thoughts in the comment below!
Bye for now 👋
References:
https://pubmed.ncbi.nlm.nih.gov/36637075/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8308533/
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
https://www.bda.uk.com/resource/food-facts-portion-sizes.html
https://www.ncbi.nlm.nih.gov/books/NBK53550/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6267444/#sec3-nutrients-10-01662.jpg)
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