How many times have you been told to limit your fat intake because having a diet high in fat will ultimately make you fat? Then they flip the script on you and tell you to lower your carbohydrates and increase your fats. THEN they say too much fat will negatively affect your cholesterol and blood lipids. It’s a constant back-and-forth battle. So, what the heck are you supposed to do? Well, you should eat fat to lose fat.
Are you confused yet? Good, my job here is done. See you in the next article. Just kidding… let’s discuss why you should eat fat to lose fat.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before making any changes to your nutrition.
If You Eat Fat Will It Make You Fat?
Wrong. Well, kind of. Our body needs fat to help with everyday processes that protein and carbohydrates cannot. These include cognition, vitamin and mineral absorption, nerve protection, cell membrane formation, and hormone production.
When we cut out fat from our diet, many can experience symptoms such as brain fog and a lack of energy. Both of these will negatively affect your productivity at work and in the gym — not a good thing. Additionally, we also need some body fat, especially around our organs, to act as a cushion and added protection.
We have bad fat, good fat, and “middle of the road” fat. Bad fat is trans fat, and it should be avoided. The “middle of the road” fat is saturated fats. And the good fats are monounsaturated and polyunsaturated.
What are some of the benefits associated with consuming healthy fats?
- Help with weight loss and fat reduction
- Help those who have Type 2 diabetes to lower medication dosages
- Help improve memory
- Help lower triglycerides
- Help lower total cholesterol
- Help lower LDL levels
- Help increase HDL levels
When we consume unhealthy fat like trans fat, we can run into issues with changing blood lipids, increasing body fat storage, increasing the risk for cardiovascular disease, and increasing blood pressure, among other health risks (such as cancer).
How Can Fat Help You Lose Fat?
There are many ways that fat can help you lose weight. When you consume healthy fats, they can slow down digestion. This allows you to feel full longer and remain satiated long after you’re done with your meal. This prevents you from over-eating or binge-eating later in the day. If you aren’t consuming extra snacks or overeating, it can help you avoid adding body fat in as little as one month.
Fats are also a great source of energy. When you have energy, you can put forth a greater effort in the gym and with your workouts. The harder you push yourself, the more calories you burn. And if you push yourself hard enough in the gym or use techniques such as HIIT (high-intensity interval training), you can keep the furnace burning fat long after your workout — ultimately turning your body into a fat-burning machine.
An example of healthy fat that can help you lose weight is MCTs (medium-chain triglycerides). In the body, these are treated as carbohydrates, and the liver metabolizes them to produce energy that the body can use as fuel.
What are some healthy fats to consider adding to your diet?
- Meat
- Eggs
- Fish
- Cheese
- Milk
- Yogurt
- Extra Virgin Olive Oil
- Seeds
- Avocados
- Coconuts
- Nuts
- Nut Butters
Another great advantage of consuming healthy fats is that they help reduce inflammation. Why is this important? It helps you remove puffiness you might be showing on different parts of your body. Additionally, healthy fats are good for your joints, supporting mobility and lubricating them to keep them healthy. Healthy joints help you MOVE more.
So, if you want to battle the bulge or get in better shape… Fight fat with fat!
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is a globally recognized health, fitness, and supplement industry expert with over 25 years of hands-on experience. He is the founder of Weik Fitness and one of the most prolific writers in the space, known for translating complex science into clear, actionable content. Matt holds a Bachelor of Science in Kinesiology from Penn State University and multiple industry certifications, giving his work both academic credibility and real-world authority. His writing has been featured on thousands of websites and in 100+ magazines worldwide, including FLEX, Muscular Development, Iron Man, and Muscle & Fitness UK, and he has authored 30+ published books. Trusted by leading supplement brands and media outlets alike, Matt is widely regarded as one of the most knowledgeable and reliable voices in health, fitness, and sports nutrition.
