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  • Writer's pictureBenjamin Hoang

Unraveling the Myth: Does Eating Fat Really Make You Fat?


It's a belief many of us have heard: "Eating fat makes you fat." But how true is this claim? Let's delve into the science to debunk this widespread myth.

The Role of Dietary Fat Dietary fat is more than just a calorie source. It's a vital nutrient, necessary for absorbing vitamins and hormone production. There are different types: saturated, unsaturated, and trans fats, each affecting our bodies differently.

Debunking the Myth

Recent studies show that the idea of fat directly leading to weight gain is oversimplified. The type and quantity of fat consumed are what matter. Healthy fats, like those from avocados or nuts, play a crucial role in a balanced diet.

Factors Influencing Weight Gain

Weight gain is complex. It involves genetics, lifestyle, and overall calorie consumption. Balance is key. It's not just about reducing fat but about maintaining a diet that's right for your body.

Health Benefits of Fats

Fats are essential. They aid in vitamin absorption and hormone production. Sources like olive oil, fish, and nuts are not only nutritious but necessary.

The Fallacy of Low-Fat Diets The trend of low-fat diets has been questioned. Cutting fat too much can lead to nutritional deficiencies, impacting overall health. Balance, not elimination, is what's important.

Healthy Fats to Include:

  1. Avocados: A great source of monounsaturated fats.

  2. Nuts: Almonds, walnuts, and cashews are packed with healthy fats.

  3. Seeds: Flaxseeds, chia seeds, and hemp seeds contain beneficial omega-3 fatty acids.

  4. Olive Oil: High in monounsaturated fats, ideal for cooking and salads.

  5. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.

  6. Dark Chocolate: Contains healthy fats and antioxidants (choose varieties with high cocoa content).

Fats to Have in Moderation:

  1. Butter: Contains saturated fat, so use in smaller amounts.

  2. Cheese: High in saturated fat; opt for lower-fat versions when possible.

  3. Red Meat: Choose lean cuts and limit intake due to saturated fat content.

  4. Coconut Oil: Although it has health benefits, it's high in saturated fat, so use moderately.

  5. Full-Fat Dairy Products: Includes whole milk, cream, and full-fat yogurt; opt for moderation.


Eating fat doesn't directly cause weight gain. It's a complex interplay of various factors. What's vital is a balanced diet that includes healthy fats.

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