When it comes to fat loss, many people still believe the myth that eating fats makes you fat. The truth? Fat isn’t the enemy—calories are. Losing fat is all about being in a calorie deficit, not cutting out fats entirely. In fact, eating the right kinds of fats can actually help you lose fat more efficiently.
1. Fat Doesn’t Make You Fat—Excess Calories Do
Your body gains fat when you eat more calories than you burn. It doesn’t matter if those extra calories come from carbs, protein, or fats—excess energy is stored as body fat. As long as you’re in a calorie deficit, you will lose fat, even if you include fats in your diet.
2. Fats Keep You Full and Satisfied
Fats are more calorie-dense than carbs or protein (9 calories per gram vs. 4 calories per gram), but they also slow down digestion, keeping you full for longer. This means you’re less likely to overeat, making it easier to stay in a calorie deficit.
3. Essential for Hormones and Overall Health
Fats play a crucial role in hormone production, brain function, and nutrient absorption. Cutting out fats completely can lead to hormonal imbalances, low energy, and poor recovery—things you don’t want when trying to lose fat.
4. Choose the Right Fats
Not all fats are equal. Focus on healthy fats that support fat loss and overall health:
- Good Fats: Avocados, nuts, seeds, olive oil, fatty fish, whole eggs.
- Avoid Bad Fats: Processed vegetable oils, trans fats, deep-fried foods.
5. Balance is Key
Fat loss comes down to managing your calories, not eliminating fats. Instead of fearing fats, focus on portion control, eating whole foods, and staying in a calorie deficit.
Conclusion: Eat Fats, Lose Fat
Instead of avoiding fats, use them wisely in your diet. They help keep you full, support your body’s functions, and make your meals satisfying—all while you stay in a calorie deficit for fat loss. So, next time someone tells you to cut out fats, remember: it’s not about cutting fat—it’s about controlling calories.
