For decades, fat has been demonized as the villain of the nutrition world. Low-fat diets were hailed as the key to health and weight loss, and foods boasting “fat-free” labels flooded supermarket shelves. The only problem? That entire narrative was based on shaky science, outdated assumptions, and a misunderstanding of how the human body actually works.
In reality, dietary fat is essential—not just for survival, but for thriving. It’s a crucial component of hormones, metabolism, brain function, and even weight loss. Yes, you read that right: eating fat can actually help you lose fat.
So, let’s break it all down. What does fat really do in your body, and why should you embrace it rather than fear it?
Many people think of body fat as nothing more than a (visually unappealing) energy storage system—a biological pantry where extra calories get stashed for a rainy day. While that’s partly true, the role of fat goes way beyond that. Here’s why your body needs dietary fat to function properly:
Fat is the raw material for some of your most important hormones, including testosterone, estrogen, and cortisol. Without enough dietary fat, your body struggles to produce these hormones in adequate amounts, which can lead to issues like low energy, poor mood, and even metabolic dysfunction.
Ironically, eating fat can actually help your body burn fat. When you consume healthy fats, they support mitochondrial function (your cells’ energy-producing powerhouses) and help regulate insulin sensitivity—both of which are crucial for maintaining a healthy metabolism.
Your brain is made up of nearly 60% fat, and it thrives on high-quality dietary fats. Omega-3 fatty acids, found in sources like wild-caught fish and flaxseeds, are especially critical for cognitive function, memory, and mental clarity. If you’ve ever felt foggy or irritable on a low-fat diet, that’s your brain begging for more fat.
While carbs provide quick-burning fuel, fat is the body’s slow-burning, long-lasting energy source. This is why endurance athletes often shift toward a higher-fat diet—it provides steady energy without the crashes associated with carb-heavy meals.
One of the biggest nutrition myths still floating around out there is that eating fat makes you fat. This oversimplified idea is based on the notion that fat is the most calorie-dense macronutrient (it contains 9 calories per gram vs. 4 calories per gram for carbs and protein)… so, consuming it must lead to weight gain, right?
Wrong. Here’s why:
Fat slows digestion, meaning you feel full longer and are less likely to overeat later. Compare that to refined carbs, which spike your blood sugar and leave you ravenous and searching for a snack an hour later.
Leptin and ghrelin, the hormones that regulate hunger and satiety, respond positively to dietary fat intake. A well-balanced diet with adequate fat consumption helps keep these hormones in check, making weight management easier.
People who avoid fat often compensate by eating more carbs—especially processed, sugary, insulin-spiking carbs. This leads to blood sugar swings, increased cravings, and, ironically, more fat storage.
So, if you’re trying to lose weight, don’t fear fat. Instead, focus on eating the right kinds of fats. Keep reading to see what I mean!
Not all fats are created equal. While some fats nourish your body, others contribute to inflammation and chronic disease.
So, instead of fearing fat, focus on consuming real, whole-food sources of healthy fats.
For decades, cholesterol was blamed for heart disease, leading to widespread fear of eggs, butter, and red meat. It’s important to know that the myth of dietary fat causing high cholesterol and heart disease was largely driven by a combination of flawed science, industry influence (e.g. conflicts of interest within the processed food industry and its “research”), and public health policy shifts. However, recent research has debunked this outdated theory. LDL-C does not cause cardiovascular disease: a comprehensive review of the current literature
The real culprit behind heart disease? Chronic inflammation.
Blaming LDL cholesterol for heart disease is kind of like blaming firefighters for the fire. Yes, they’re present at the scene of the crime, but correlation does not always prove causation. Cholesterol actually plays a crucial role in maintaining and repairing damaged tissues in our bodies.
So what actually happens? Let’s break it down. A chronic inflammatory state in the body creates damage in the lining of our blood vessels. What are the biggest offenders that contribute to inflammation and oxidative stress in our bodies? Regular consumption of processed foods (full of refined sugars and seed oils), chronic infection, heavy drinking and smoking, environmental toxicity, a sedentary lifestyle, and chronic stress. These factors cause LDL (the firefighters) to accumulate in vulnerable areas where endothelial damage already exists, in an effort to repair and rebuild these damaged areas. While this is a beneficial process, it can lead to problems down the road if the root cause(s) of chronic inflammation are not addressed—ultimately leading to atherosclerosis.
So, to sum all of this up, elevated LDL levels are often a symptom of underlying issues or disorders, but not the cause. It’s time to stop blaming cholesterol, and start focusing on a truly heart-healthy diet—one that includes healthy fats. Check out this link to a previous blog of ours, for a deeper dive into why LDL isn’t the “heart” of the problem: LDL Cholesterol Isn’t the Heart of the Problem – MyHealth1st.
The Blood Type Diet (which we’re big advocates of here at MyHealth1st) suggests that different blood types may respond differently to various foods, including fats.
Many of our patients and others who follow the Blood Type Diet find that tweaking fat sources based on their blood type improves digestion and energy. It’s worth experimenting with! Blood Types, Fats and the Intestines
The truth is, dietary fat isn’t just good for you—it’s essential. From hormone balance and brain function to metabolism and weight loss, fat plays a crucial role in your overall well-being.
Instead of fearing fat, focus on quality. Ditch the processed junk food, embrace traditional healthy fats from whole food sources, and listen to your body’s needs.
So go ahead—enjoy that grass-fed steak, drizzle some cold-pressed extra virgin olive oil on your salad, and don’t be afraid to eat that pasture-raised egg (with the yolk!)
Your body (and taste buds!) will thank you.
And P.S.
If you could benefit from some more personalized and structured guidance on your health or weight loss journey, please reach out to the office to schedule an appointment with one of our health coaches. We can help you determine your optimal carb intake, as well as other factors to help supercharge your body composition and/or overall wellness goals. You don’t have to do this alone!
I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.
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