Why Eating Fat Doesn’t Make You Fat…And What Really Does

Healthy fats include avocado, olive oil, and nuts | May Simpkin | Nutritionist

For years, “low-fat” was the buzzword in health. Supermarket shelves were flooded with low-fat yoghurts, dressings and snacks, all marketed as the solution to weight loss. The message was clear: if you want to lose weight or avoid gaining it…. avoid eating fat!

But here’s the truth: eating fat does not automatically make you fat and avoiding it entirely can actually harm your health. So, where did this myth come from, and what should we really be focusing on instead?

How the Low-Fat Myth Began

In the 1970s and 80s, public health campaigns began warning against dietary fat, especially saturated fats, due to their link to heart disease. As a result, fat was broadly vilified and the food industry responded by producing “low-fat” or “fat-free” versions of everything, from yoghurts, biscuits and ready convenience meals.

Here’s the problem? When fat is removed, something has to replace it….usually sugar, refined carbs or artificial thickeners. But these additions didn’t support health or aid weight loss; indeed, they often had the opposite effect.

Why Eating Fats Isn’t the Problem

Fat is an essential macronutrient. In nutrition terms, the word “essential” means it must come from the diet, in other words, you must eat it.

Your body needs fat for:

Hormone production
Brain function
Absorbing fat-soluble vitamins (A, D, E, and K)
Cell health and repair

However, not all fats are equal, of course. Healthy fats, like those found in olive oil, avocado, nuts, seeds and oily fish support your metabolism and help you feel fuller for longer. This can reduce cravings and overeating and therefore help with weight loss.

So, what does makes you gain weight?

At its core, weight gain happens when you consistently consume more calories than your body uses. This can come from any macronutrient, whether it’s from fats, carbohydrates or proteins. But the key culprits in today’s modern diet are often:

Ultra-processed foods, which tend to be high in sugar and refined carbs
Portion distortion: eating more than your body needs
Mindless snacking or emotional eating
Low fibre intake, which leads to poor satiety and more cravings

It’s not about fat alone; it’s about overall balance, food quality and lifestyle.

Here’s 3 ways to ensure you’re eating fats the healthy way

1. Focus on Whole Food Fats

Choose natural sources of fat:

Avocados
Extra virgin olive oil
Raw nuts and seeds
Fatty fish like salmon or mackerel

These fats nourish your body, support brain health, and help you feel satisfied after meals.

2. Ditch the “Low-Fat” Labels

If it’s been modified to remove fat, check what’s been added instead. Often, it’s sugar, thickeners or preservatives. A small portion of full-fat natural yoghurt, for example, is far better for your body than a fat-free version with added sugar.

3. Build Balanced Meals

Include fat alongside protein and fibre in every meal. This combination stabilises blood sugar, boosts satiety and reduces cravings. Think:

Grilled chicken salad with olive oil dressing
Roasted veggies tossed in avocado oil
A handful of nuts (any) with a piece of fruit

You’ll find plenty of healthy recipes for balanced meals HERE

To Conclude..

Eating fat won’t make you fat, but eating too much of anything will! The real key to sustainable health is a balanced, whole-food approach that includes healthy fats, keeps blood sugar stable and supports your body’s natural needs.