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Fats

The essential macro β€” critical for hormones, brain function, and cellular health.

πŸ“– The Story: From Villain to Vindication

Meet Tom and Lisa, both trying to improve their health in the 1990s. Tom follows the official advice: switches to skim milk, egg whites only, fat-free cookies, and margarine instead of butter. His grocery cart is full of "low-fat" labels. Lisa's skeptical mother ignores the headlines and keeps cooking with olive oil, eating whole eggs, and snacking on nuts.

Fast forward 30 years. Tom has been on statins for a decade. Lisa's mother, now 85, has better cholesterol numbers than her daughter did at 50.

What happened?

The low-fat era was based on flawed science and aggressive marketing. When food manufacturers removed fat, they replaced it with sugar to maintain taste. The result: obesity rates soared, diabetes exploded, and heart disease didn't decrease as promised.

Today, science has vindicated fat. We know that dietary fat is essential β€” not just for energy, but for hormone production, brain function, cell membrane integrity, and absorbing crucial vitamins. Every cell in your body has a membrane made largely of fat. Your brain is nearly 60% fat. Your hormones β€” testosterone, estrogen, cortisol β€” are built from cholesterol.

The question isn't whether to eat fat, but which fats and how much.

Here's the key insight that changes everything: fat type matters more than fat amount. Trans fats are genuinely harmful. Omega-3s are genuinely beneficial. And saturated fat? It's far more nuanced than either the "it's poison" or "it's fine" camps admit.

The low-fat era wasn't just wrong β€” it actively made us sicker by demonizing nutritious whole foods (eggs, nuts, olive oil) while promoting processed substitutes. It's time to eat fat without fear β€” intelligently.

🚢 The Journey: What Happens When You Eat Fat

Let's follow a handful of almonds from your mouth through your entire body. Understanding this journey reveals why fat is so unique among macronutrients β€” and why it takes a completely different path than carbs or protein.

The First Few Minutes: Minimal Action in the Mouth​

You chew the almonds. Unlike carbs (which start digesting immediately with salivary amylase), fat digestion barely begins here. A small amount of lingual lipase from glands under your tongue starts working on triglycerides, but it's minimal.

What matters more: chewing thoroughly. Breaking almonds into smaller pieces increases surface area for later digestion. Whole nuts that aren't chewed well can pass through partially undigested.

Minutes 5-60: The Stomach Holding Pattern​

The chewed almonds reach your stomach. Here's something interesting: fat slows everything down.

Your stomach releases gastric lipase, which handles about 10-30% of fat digestion. But more importantly, fat triggers the release of cholecystokinin (CCK) β€” a hormone that:

  • Slows gastric emptying (food stays in stomach longer)
  • Signals satiety to your brain (you feel full)
  • Prepares the small intestine for the main event

This is why fat is so satiating. A handful of almonds keeps you full for hours; the same calories from crackers leaves you hungry in 30 minutes.

Hours 1-4: The Main Event in the Small Intestine​

When the fatty meal enters your small intestine, the real digestion begins.

Step 1: Bile Emulsification

Fat and water don't mix β€” that's a problem, because your digestive enzymes are water-based. Enter bile, produced by your liver and stored in your gallbladder.

When fat arrives, your gallbladder contracts and squirts bile into the small intestine. Bile acts like dish soap, breaking large fat globules into tiny droplets (emulsification). This dramatically increases the surface area for enzymes to work.

Step 2: Enzymatic Breakdown

Your pancreas releases pancreatic lipase, the main fat-digesting enzyme. It breaks triglycerides into:

  • Free fatty acids (2 per triglyceride)
  • Monoglycerides (1 per triglyceride)

Step 3: Micelle Formation and Absorption

The breakdown products combine with bile salts to form micelles β€” tiny transport packages that can cross the intestinal wall. Once across, something unique happens.

The Lymphatic Detour: Fat's Unique Route​

Here's what makes fat absorption completely different from carbs and protein:

Carbs and protein: Absorbed β†’ directly into bloodstream (portal vein) β†’ liver β†’ circulation

Fat: Absorbed β†’ reassembled into triglycerides β†’ packaged into chylomicrons β†’ lymphatic system β†’ bloodstream (bypasses liver initially)

Why does this matter?

  • Fat absorption is slower than carbs/protein
  • Fat doesn't spike blood sugar (no insulin surge)
  • The lymphatic route means fat entering your blood is visible β€” blood drawn after a fatty meal looks milky
  • This is why fasting blood tests require 12+ hours without food

Hours 4-12: Distribution and Use​

Once in your bloodstream, chylomicrons deliver fatty acids throughout your body:

1. Immediate energy (variable) Muscles and organs can use fatty acids directly for fuel, especially during low-intensity activity. Your heart actually prefers fatty acids over glucose.

2. Storage in fat cells Excess fatty acids are stored in adipose tissue as triglycerides. This isn't inherently bad β€” you need fat stores. Problems arise with chronic excess.

3. Cell membrane incorporation The fatty acids you eat literally become part of your cells. Omega-3s make membranes more fluid and responsive; trans fats make them stiff and dysfunctional. You are what you eat is literally true for fats.

4. Hormone and signaling molecule production Cholesterol becomes testosterone, estrogen, cortisol, vitamin D. Omega-3s and omega-6s become eicosanoids (signaling molecules that regulate inflammation).

Medium-Chain Triglycerides: The Exception​

MCTs (found in coconut oil) skip the entire process above. They're small enough to be absorbed directly into the portal vein, going straight to the liver. This is why MCTs provide rapid energy and can produce ketones even without carb restriction.

The 24-Hour Picture​

Unlike carbs (which process quickly) or protein (moderate), fat processing is a slow, sustained release. After a fatty meal:

  • Blood triglycerides peak around 3-4 hours
  • Chylomicrons clear over 6-12 hours
  • Fatty acids are being distributed and used throughout

This slow release is why fat provides sustained energy and satiety.

🧠 The Science: How Fats Work

Fat Chemistry Basics​

All dietary fats are triglycerides β€” three fatty acid chains attached to a glycerol backbone. The differences lie in those fatty acid chains.

Saturation refers to hydrogen atoms:

  • Saturated = Fully "saturated" with hydrogen, no double bonds, straight chains that pack tightly β†’ solid at room temperature
  • Unsaturated = Missing hydrogen atoms, have double bonds, kinked chains that don't pack tightly β†’ liquid at room temperature

Types of Dietary Fat​

Saturated Fat​

Structure: No double bonds, straight carbon chains

Sources: Animal fats (beef, pork, dairy, eggs), coconut oil, palm oil

What the latest research says (2024 meta-analysis of 9 RCTs, 13,532 participants):

  • No significant difference in cardiovascular mortality (RR = 0.94)
  • No significant difference in all-cause mortality (RR = 1.01)
  • No significant difference in heart attacks (RR = 0.85)

Current scientific consensus:

"At present, a reduction in saturated fats cannot be recommended to prevent cardiovascular diseases and mortality."

The nuance that matters:

  • Saturated fat in whole foods (meat, dairy, eggs) β‰  saturated fat in ultra-processed foods
  • What you replace saturated fat with matters enormously:
    • Replace with refined carbs β†’ worse outcomes
    • Replace with unsaturated fats β†’ potentially better outcomes
  • Individual response varies significantly
  • Context of overall diet matters

Bottom line: Don't fear saturated fat in whole foods. Don't go out of your way to maximize it either.

Omega-3 vs. Omega-6: The Ratio That Matters​

Both omega-3 and omega-6 are essential. But the ratio between them determines whether your body runs in a pro-inflammatory or anti-inflammatory state.

Why the imbalance is problematic:

Omega-6 MetabolitesOmega-3 Metabolites
Pro-inflammatoryAnti-inflammatory
Promote blood clottingReduce clotting tendency
Constrict blood vesselsDilate blood vessels
Promote cell proliferationRegulate cell growth

Both are necessary β€” you need some inflammation for healing and immune function. But chronic excess omega-6 tips the balance toward chronic inflammation, which underlies most modern diseases.

Research findings:

  • Ratio of 2-3:1 suppressed inflammation in rheumatoid arthritis
  • Ratio of 5:1 had beneficial effects in asthma
  • Lower ratios reduce inflammatory markers after meals

Optimal target: 1:1 to 4:1 (omega-6 to omega-3)

EPA and DHA: The Active Omega-3s​

Your body can convert plant omega-3 (ALA from flax, chia, walnuts) to the active forms (EPA and DHA), but the conversion is extremely inefficient β€” only 5-15%.

This is why fatty fish matters: Getting EPA and DHA directly from fish (or supplements) is far more effective than relying on plant conversion.

Omega-3Primary FunctionBest Sources
ALAPrecursor (limited), some independent benefitsFlaxseed, chia seeds, walnuts, hemp seeds
EPAAnti-inflammatory, cardiovascular, mental healthFatty fish, fish oil, algae oil
DHABrain structure, eyes, cell membranes, pregnancyFatty fish, fish oil, algae oil

Research-backed benefits of EPA/DHA:

BenefitEvidence Strength
Reduces triglyceridesStrong (up to 30% reduction)
Reduces cardiovascular eventsStrong
Anti-inflammatoryStrong
Brain health and cognitionModerate-Strong
Depression symptoms (especially EPA)Moderate
Eye health (DHA)Moderate

Targets:

  • Minimum: 250-500mg EPA+DHA daily (basic maintenance)
  • Optimal: 1-2g EPA+DHA daily (therapeutic benefits)
  • Or: 2-3 servings fatty fish per week (salmon, sardines, mackerel, herring)

Cholesterol: Separating Myth from Reality​

The relationship between dietary cholesterol and blood cholesterol has been wildly misunderstood.

Cholesterol Is Essential​

Cholesterol isn't a villain β€” it's vital for life:

  • Cell membranes: Component of every cell membrane in your body
  • Hormones: Precursor to testosterone, estrogen, cortisol, vitamin D
  • Digestion: Required for bile acid production
  • Brain: ~25% of your body's cholesterol is in the brain

Your liver makes 80% of your blood cholesterol. Dietary cholesterol is a minor contributor for most people. Your body tightly regulates production β€” eat more, make less; eat less, make more.

MCTs: Medium-Chain Triglycerides​

MCTs are a unique type of fat that bypasses normal fat digestion entirely.

MCT chain lengths:

TypeCarbonsKetogenic Effect
C6 (Caproic)6High, but causes GI distress
C8 (Caprylic)8Highest β€” 3x more ketogenic than C10
C10 (Capric)10Moderate
C12 (Lauric)12Low β€” behaves more like regular fat

Benefits:

  • Rapid energy (doesn't require carnitine for mitochondrial entry)
  • Produces ketones even without strict carb restriction
  • 10-15g MCT oil raises blood ketones to 0.5-1.0 mmol/L
  • Research shows doubled brain ketone uptake in Alzheimer's patients

Sources:

  • Coconut oil (~15% true MCTs β€” mostly C12, which is borderline)
  • MCT oil (concentrated C8/C10 β€” more effective)
  • Palm kernel oil

Practical use:

  • Start with 5g and increase gradually (can cause GI distress)
  • Add to coffee, smoothies, salad dressings
  • Optimal dose: 15-20g per serving
πŸ‘€ Signs & Signals: How to Read Your Body

Your body gives you signals about fat status. Learning to read them helps you optimize your intake.

Signs You Might Need More Fat​

SignalWhat's HappeningWhat To Do
Constant hunger despite eatingFat provides satiety; low-fat meals don't satisfyAdd healthy fats to meals
Dry skin, brittle hair/nailsFat is essential for skin and hair healthIncrease fat intake, especially omega-3s
Difficulty losing weight on low-fat dietParadoxically, adequate fat helps fat lossAdd healthy fats, may naturally eat less
Hormonal issuesSex hormones require cholesterolEnsure adequate fat and cholesterol intake
Poor vitamin absorptionVitamins A, D, E, K are fat-solubleEat fat with vegetables
Brain fog, poor concentrationBrain is 60% fat, needs dietary fatIncrease omega-3s especially
Always coldFat helps with body temperature regulationIncrease overall fat intake
Intense fat cravingsBody signaling a needHonor the craving with healthy fats
Low testosterone/estrogenFat is precursor to sex hormonesMinimum 20% calories from fat

Signs of Omega-3 Deficiency (Very Common)​

SignalWhat It Suggests
Dry, flaky skinCell membranes need omega-3s
Brittle nailsStructural fat deficiency
Poor wound healingOmega-3s help regulate inflammation
Difficulty concentratingBrain needs DHA
Mood issues, depressionEPA linked to mental health
Joint stiffnessAnti-inflammatory effects missing
Dry eyesDHA important for eye health

Signs Your Fat Intake Is Right​

  • Sustained energy between meals
  • Clear skin, healthy hair
  • Stable mood
  • Good hormone function
  • No intense cravings
  • Feeling satisfied after meals
  • Good cognitive function

Signs You Might Be Eating Too Much Fat​

SignalWhat's HappeningWhat To Do
Digestive issues (loose stools, greasy stools)Exceeding fat digestion capacityReduce fat per meal, spread throughout day
Weight gain despite "healthy eating"Fat is calorie-dense; easy to overeatTrack calories, measure portions
Feeling sluggish after mealsVery high-fat meals slow digestionBalance with protein and some carbs
Gallbladder painHigh fat triggers gallbladder contractionReduce fat, see doctor if persistent

Individual Variation​

Some people thrive on higher fat; others do better with less. Factors that influence optimal intake:

  • Activity level β€” Athletes may need more; sedentary individuals less
  • Genetics β€” APOE variants affect fat metabolism
  • Gallbladder health β€” Those without a gallbladder may struggle with high fat
  • Gut health β€” Bile production affects fat digestion
  • Goals β€” Keto requires high fat; endurance athletes may need more carbs
  • Metabolic health β€” Insulin resistant individuals often do well with higher fat, lower carb
🎯 Making It Work: Practical Application

How Much Fat Do You Need?​

SituationFat TargetNotes
General health25-35% of caloriesStandard recommendation
Minimum healthy20% of caloriesBelow this impairs hormones
Low-fat approach20-25% of caloriesStill viable for some
Moderate/balanced30-35% of caloriesWorks for most people
Low-carb40-55% of caloriesHigher fat compensates for fewer carbs
Ketogenic65-80% of caloriesVery high fat, very low carb
Don't Go Too Low

Fat is essential for hormone production. Chronically very low fat intake (<15% of calories) can cause:

  • Hormonal disruption (low testosterone/estrogen)
  • Dry skin and hair
  • Poor vitamin absorption (A, D, E, K require fat)
  • Constant hunger and cravings
  • Mood disturbances

Cooking with Fats: Smoke Points Matter​

When oils are heated past their smoke point, they break down, produce harmful compounds, and taste bad.

OilSmoke PointBest For
Avocado oil (refined)520Β°F (270Β°C)High-heat frying, searing
Ghee (clarified butter)485Β°F (250Β°C)High-heat cooking, Indian cuisine
Light olive oil (refined)470Β°F (240Β°C)High-heat cooking
Coconut oil (refined)400Β°F (200Β°C)Medium-high heat, baking
Extra virgin olive oil375-400Β°F (190-205Β°C)Medium heat, sautΓ©ing, dressings
Butter350Β°F (175Β°C)Medium heat, baking
Coconut oil (virgin)350Β°F (175Β°C)Medium heat, flavor
Walnut oil320Β°F (160Β°C)Low heat, finishing
Flaxseed oil225Β°F (107Β°C)Cold use only β€” never heat

Stability ranking (most to least stable for heating):

  1. Saturated fats (coconut, ghee, animal fats)
  2. Monounsaturated fats (olive, avocado)
  3. Polyunsaturated fats (vegetable oils, nut oils) β€” avoid heating

Best Fat Sources​

FoodFat/100gPrimary TypeWhy Choose It
Avocado15gMUFAFiber, potassium, versatile
Almonds50gMUFAVitamin E, magnesium, portable
Walnuts65gPUFA (omega-3 ALA)Best nut for omega-3, brain health
Macadamia nuts76gMUFALowest omega-6, very satiating
Eggs11gMixedComplete nutrition, affordable
Salmon13gPUFA (EPA/DHA)Best omega-3 source
Sardines11gPUFA (EPA/DHA)Calcium (with bones), sustainable
Dark chocolate (70%+)43gSaturated + MUFAAntioxidants, mood boost
Cheese25-35gSaturated + MUFACalcium, protein, satisfying
Olives11gMUFAAntioxidants, Mediterranean staple

Improving Your Omega Ratio​

Step 1: Reduce omega-6 (the bigger lever)

  • Limit vegetable oils (soy, corn, sunflower, safflower, "vegetable oil")
  • Reduce processed foods (main source of hidden omega-6 oils)
  • Choose olive or avocado oil instead
  • Check labels β€” omega-6 oils are in almost everything

Step 2: Increase omega-3

  • Eat fatty fish 2-3x per week (salmon, sardines, mackerel, herring)
  • Consider fish oil or algae oil supplement (1-2g EPA+DHA)
  • Add plant sources (ground flax, chia, walnuts) for ALA

Step 3: Choose quality animal products when possible

  • Grass-fed beef has better omega ratio than grain-fed
  • Pasture-raised eggs have 2-3x more omega-3
  • Wild-caught fish generally better than farmed (salmon is exception)
πŸ“Έ What It Looks Like: Concrete Examples

Abstract percentages like "30% of calories from fat" don't mean much until you see real food.

A Day of ~70g Fat (Moderate Fat, 2000 cal Diet = 31%)​

Breakfast β€” 20g fat:

  • 2 whole eggs scrambled in butter (14g)
  • 1/2 avocado (7g)
  • Vegetables (0g)
  • Coffee with splash of cream (2g)

Lunch β€” 18g fat:

  • Large salad with olive oil dressing (10g from 2 tsp EVOO)
  • Grilled chicken breast (3g)
  • 1/4 cup walnuts (5g)

Snack β€” 10g fat:

  • Apple with 1 tbsp almond butter (9g)

Dinner β€” 22g fat:

  • Salmon fillet, 150g (13g)
  • Roasted vegetables with olive oil (5g)
  • Brown rice (1g)
  • Side salad with dressing (3g)

What 15g of Fat Looks Like​

OptionAmountNotes
Olive oil1.5 tablespoonsGreat for cooking/dressing
Avocado100g (1 medium)Plus fiber and potassium
Almonds30g (small handful, ~23 nuts)Plus protein and vitamin E
Salmon115g (4 oz)Plus protein and omega-3s
Whole eggs2-3 largePlus complete protein
Cheese50g (2 oz)Plus protein and calcium
Peanut butter2 tablespoonsPlus protein
Dark chocolate40gPlus antioxidants

High-Fat Day (~120g, Keto-Style)​

Breakfast β€” 40g fat:

  • 3 eggs cooked in butter (18g)
  • 2 strips bacon (10g)
  • 1/2 avocado (7g)
  • Coffee with MCT oil (5g)

Lunch β€” 35g fat:

  • Salad with olive oil (15g)
  • Grilled chicken thighs with skin (15g)
  • Olives (5g)

Dinner β€” 35g fat:

  • Ribeye steak, 200g (20g)
  • Vegetables roasted in ghee (10g)
  • Side salad with ranch (5g)

Snack β€” 10g fat:

  • Macadamia nuts, small handful (10g)

Low-Fat Day (~45g, Still Healthy)​

Breakfast β€” 10g fat:

  • Greek yogurt, low-fat (2g)
  • Berries (0g)
  • 10 almonds (6g)

Lunch β€” 15g fat:

  • Grilled chicken breast (3g)
  • Large salad with light dressing (5g)
  • Quinoa (2g)
  • Avocado, 1/4 (5g)

Dinner β€” 15g fat:

  • White fish, baked (3g)
  • Large portion vegetables (0g)
  • Brown rice (1g)
  • Olive oil drizzle (5g)
  • Lemon sauce (6g)

Snack β€” 5g fat:

  • Cottage cheese (2g)
  • Fruit (0g)
πŸš€ Getting Started: Optimizing Your Fat Intake

Week 1: Assessment​

Task: Track your current fat intake for one week.

Use an app (MyFitnessPal, Cronometer) to log your food. Look at:

  • Total fat grams and percentage of calories
  • Breakdown by type (saturated, unsaturated, omega-3, omega-6)
  • Main sources of fat in your diet

What you'll likely discover:

  • Most fat comes from a few sources
  • Omega-6 intake is probably high (from processed foods)
  • Omega-3 intake is probably low
  • You might be getting less fat than you think (or much more)

Week 2: Oil Swap​

Task: Upgrade your cooking oils.

Make these swaps:

  • Vegetable/soybean oil β†’ Extra virgin olive oil or avocado oil
  • Margarine β†’ Butter or ghee
  • Canola oil β†’ Olive oil

This single change often dramatically improves omega-6:omega-3 ratio.

Week 3: Add Omega-3s​

Task: Increase omega-3 intake.

Options (pick at least one):

  • Add fatty fish 2x this week (salmon, sardines, mackerel)
  • Start a fish oil supplement (1-2g EPA+DHA daily)
  • Add ground flaxseed to smoothies/oatmeal (1-2 tbsp daily)
  • Snack on walnuts instead of other nuts

Week 4: Optimize Fat Sources​

Task: Focus on whole food fats.

Prioritize:

  • Avocados (add to meals)
  • Nuts (almonds, walnuts, macadamias as snacks)
  • Olive oil (use liberally)
  • Eggs (don't fear the yolk)
  • Fatty fish (continue 2x/week)

Reduce:

  • Fried foods (often use low-quality oils)
  • Packaged snacks (hidden omega-6 oils)
  • Fast food (trans fats may still lurk)

Week 5+: Personalize​

Task: Find your optimal fat intake.

Experiment with:

  • Different fat percentages (25% vs 35% vs 45%)
  • Timing (more fat at breakfast vs dinner)
  • Types (more MUFA vs more saturated)

Track how you feel:

  • Energy levels
  • Satiety between meals
  • Skin and hair quality
  • Mental clarity
  • Workout performance

Adjust based on your response, not dogma.

πŸ”§ Troubleshooting: Common Problems

"I'm gaining weight eating healthy fats"​

The issue: Fat is calorie-dense (9 cal/g). Healthy fats are still calories.

Solutions:

  1. Measure portions β€” "Drizzle" of olive oil can easily be 200+ calories
  2. Track temporarily β€” Get a sense of actual intake
  3. Choose whole food fats β€” Harder to overeat avocado than avocado oil
  4. Don't add fat to everything β€” Some meals don't need extra
  5. Remember: Healthy doesn't mean unlimited

"Fat makes me feel sluggish/nauseous"​

The issue: Very high-fat meals slow digestion significantly; some people lack sufficient bile production.

Solutions:

  1. Reduce fat per meal β€” Spread intake throughout the day
  2. Don't combine huge fat + huge carbs β€” Pick one to emphasize per meal
  3. Check gallbladder health β€” If persistent, see a doctor
  4. Give time to adapt β€” If increasing fat, do so gradually
  5. Digestive enzymes β€” Lipase supplements can help if bile is an issue

"I can't get enough omega-3"​

The issue: Don't like fish, or vegetarian/vegan.

Solutions:

  1. Try different fish β€” Salmon, sardines, and mackerel taste very different
  2. Hide it β€” Canned salmon in pasta sauce, sardines mashed into dips
  3. Supplement β€” Fish oil capsules (no taste), or algae oil if vegan
  4. Maximize ALA β€” Ground flax, chia, walnuts (better than nothing)
  5. Algae-based DHA β€” Vegan option, supports brain health

"Healthy oils are expensive"​

The issue: Quality olive oil and avocado oil cost more than vegetable oil.

Solutions:

  1. Costco/bulk buying β€” Good olive oil is much cheaper in bulk
  2. Use less β€” Quality oils have more flavor; you need less
  3. Prioritize β€” Use good oil for dressings/finishing; cheaper for high-heat
  4. Canned fish is affordable β€” Sardines and canned salmon are cheap omega-3 sources
  5. Eggs β€” Very affordable source of good fats
  6. Peanut butter β€” Cheap, decent fat profile

"I'm on a low-fat diet for medical reasons"​

The issue: Some conditions (gallbladder issues, certain digestive disorders, some medications) require fat restriction.

Solutions:

  1. Work with your doctor β€” Don't ignore medical advice
  2. Prioritize quality β€” If you can only have small amounts, make them count (omega-3s especially)
  3. Time fat intake β€” Some conditions allow fat if spaced throughout day
  4. MCT oil β€” Sometimes tolerated better (absorbs differently)
  5. Focus on what you can control β€” Optimize protein, carb quality, overall diet

"I tried keto but felt terrible"​

The issue: Adaptation takes time; electrolyte depletion; not everyone thrives on very high fat.

Solutions:

  1. Electrolytes β€” Keto depletes sodium, potassium, magnesium
  2. Give it 2-4 weeks β€” Full adaptation takes time
  3. Fat quality matters β€” Keto with bacon grease β‰  keto with olive oil and avocado
  4. Maybe it's not for you β€” Some people genuinely don't do well on very high fat
  5. Try moderate low-carb β€” 100g carbs instead of <20g may work better
❓ Common Questions

Does eating fat make you fat?​

No more than any other macronutrient in excess. Fat is calorie-dense (9 cal/g vs. 4 for carbs/protein), so it's easier to overeat. But in a calorie-controlled diet, fat doesn't inherently cause fat gain. Low-fat diets don't outperform other diets for fat loss when calories and protein are matched.

Is saturated fat bad for me?​

It's nuanced. Recent meta-analyses don't support blanket recommendations to avoid saturated fat. What matters more: the overall dietary context and what you replace it with. Saturated fat in whole foods (eggs, dairy, meat) behaves differently than in ultra-processed foods. Don't fear natural sources, but don't go overboard either.

Should I avoid cholesterol-rich foods?​

For most people, no. Dietary cholesterol has less impact on blood cholesterol than once believed β€” your liver adjusts production. Saturated fat intake has more effect on LDL. If you have familial hypercholesterolemia or are a known hyper-responder, discuss with your doctor.

Is coconut oil healthy or unhealthy?​

It's not the superfood some claim, but it's not poison either. Coconut oil is mostly saturated fat but has unique properties (MCTs, raises HDL). It doesn't raise LDL as much as butter. Use it as one fat source among many β€” not as a magic cure-all.

Do I need to supplement omega-3?​

If you eat fatty fish 2-3x per week, probably not. If you rarely eat fish, supplementing 1-2g EPA+DHA daily is reasonable insurance. Vegetarians/vegans can use algae-based supplements for DHA.

What about seed oils β€” are they "toxic"?​

The "seed oil is poison" narrative is overstated. Excessive omega-6 relative to omega-3 is problematic, and these oils can oxidize if overheated or rancid. But moderate amounts in an otherwise good diet aren't acutely harmful. Minimizing them and preferring olive/avocado oil is reasonable β€” but it's not a health emergency.

How do I know if I'm eating enough fat?​

Signs of inadequate fat: constant hunger, dry skin/hair, hormonal issues, difficulty absorbing vitamins, poor mental clarity, always cold. If you're eating at least 20-25% of calories from fat and including varied sources, you're probably fine.

βš–οΈ Where Research Disagrees

Saturated Fat and Heart Disease​

The relationship is genuinely debated among researchers. Large meta-analyses don't find strong direct associations between saturated fat intake and heart disease. However, some experts still recommend limiting it.

Current thinking: What you replace saturated fat with matters more than reducing it per se. Replacing with refined carbs β†’ worse outcomes. Replacing with unsaturated fats β†’ potentially better outcomes.

Practical stance: Don't fear saturated fat in whole foods. Don't go out of your way to maximize it either.

Optimal Omega-6:3 Ratio​

The exact optimal ratio is unclear. Historical estimates of 1:1 may not be realistic or necessary. Most agree the Western 16-20:1 is too high, but whether 4:1 or 2:1 is ideal is debated.

Practical stance: Focus on increasing omega-3 (which has clear benefits) rather than obsessing over perfect ratios.

Coconut Oil Classification​

Is coconut oil "healthy" or not? Different health organizations classify it differently. It raises LDL less than butter but more than olive oil. Its MCT content provides some unique benefits.

Practical stance: Moderate use is reasonable. Treating it as a superfood or demonizing it are both unsupported by evidence.

Low-Fat vs. High-Fat Diets​

For fat loss and metabolic health, neither approach is clearly superior when calories and protein are matched. Individual adherence, preference, and metabolic response vary significantly.

Practical stance: The "best" diet is the one you can sustain. Some thrive on low-carb/high-fat; others on high-carb/lower-fat. Experiment and find what works for you.

βœ… Quick Reference

Fat Targets​

NutrientDaily Target
Total fat20-35% of calories (minimum 20%)
Saturated fatNot strictly limited; context matters
Omega-3 (EPA+DHA)250mg-2g
Trans fatZero (avoid completely)

Omega-3 Sources​

FoodEPA+DHA per 100g
Mackerel2.6g
Salmon1.8-2.2g
Sardines1.4g
Herring1.7g
Fish oil (1 tsp)~1g

Quick Fat Content (~15g fat)​

FoodAmount
Olive oil1.5 tbsp
Avocado1 medium
Almonds30g (23 nuts)
Salmon115g
Eggs2-3 whole
Cheese50g
Peanut butter2 tbsp

Cooking Guide​

Heat LevelBest Oils
High (frying, searing)Avocado, ghee, refined olive
Medium (sautΓ©ing)EVOO, coconut, butter
Low/Cold (dressings)Flaxseed, walnut, finishing oils

Omega-6:3 Targets​

RatioStatus
1:1 to 4:1Optimal
4:1 to 10:1Acceptable
10:1+Too high (Western average is 16-20:1)

πŸ’‘ Key Takeaways​

Essential Insights
  1. Fat is essential, not optional β€” For hormones, brain, cell membranes, and vitamin absorption
  2. Type matters more than amount β€” Focus on which fats, not obsessing over total grams
  3. Trans fats: avoid completely β€” Industrial trans fats are genuinely harmful
  4. Omega-3s: most people need more β€” Fatty fish 2x/week or supplement
  5. Omega-6s: most people need less β€” Reduce vegetable oils and processed foods
  6. Saturated fat: it's nuanced β€” Not the villain we thought, but context matters
  7. Cholesterol: less scary than believed β€” Dietary cholesterol has modest impact for most
  8. Olive oil is your friend β€” Use liberally for cooking and dressings
  9. Cook appropriately β€” Match oil smoke point to cooking method
πŸ“š Sources

Saturated Fat and Cardiovascular Disease:

  • Hamley S. Saturated Fat Restriction for Cardiovascular Disease Prevention: A Systematic Review and Meta-analysis. JMA Journal. 2024. DOI: 10.31662/jmaj.2024-0324 β€” Tier A
  • Siri-Tarino PW, et al. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010. DOI: 10.3945/ajcn.2009.27725 β€” Tier A

Omega-3 and Omega-6:

  • Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002. DOI: 10.1016/S0753-3322(02)00253-6 β€” Tier A
  • DiNicolantonio JJ, O'Keefe JH. Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart. 2018. DOI: 10.1136/openhrt-2018-000946 β€” Tier B

Dietary Cholesterol:

  • McNamara DJ. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease. Proc Nutr Soc. 2023. DOI: 10.1017/S0029665123003653 β€” Tier B

MCTs and Brain Health:

  • Croteau E, et al. Ketogenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer's Disease. J Alzheimers Dis. 2018. DOI: 10.3233/JAD-180202 β€” Tier A

Cooking Oils:

  • Katragadda HR, et al. Emissions of volatile aldehydes from heated cooking oils. Food Chem. 2010. β€” Tier B

See the Sources Library for complete references.

πŸ”— Connections to Other Topics​

Within Macronutrients:

Related Topics:

Body Science:

Goals:

  • Fat Loss β€” Dietary fat during weight loss
  • Longevity β€” Fats and long-term health
For Mo

When coaching users on dietary fat:

  1. Dispel the fear first β€” Many people still think fat is bad; explain it's essential
  2. Assess current intake β€” Are they avoiding fat unnecessarily? Getting too much? Wrong types?
  3. Prioritize omega-3s β€” Almost everyone needs more; this is the universal recommendation
  4. Reduce omega-6 oils β€” Swapping vegetable oils for olive/avocado oil is high impact
  5. Don't obsess over saturated fat β€” In whole foods, it's not the villain we thought
  6. Watch for very low fat β€” Under 20% of calories can cause hormonal issues
  7. Quality over quantity β€” Whole food fats beat processed fats regardless of amount
  8. Match to their approach β€” Keto requires high fat; other approaches can be moderate

Example coaching: If a user says "I avoid fat because it's fattening," explain: "Fat doesn't make you fat β€” excess calories do. Fat is actually essential for your hormones, brain, and vitamin absorption. The key is choosing good fats (olive oil, avocados, nuts, fatty fish) and avoiding trans fats. Most people actually feel more satisfied and eat less overall when they include adequate fat."

Red flags to watch for:

  • Very low fat intake (<15% calories) β€” hormonal concerns
  • Zero omega-3 sources β€” recommend fish or supplement
  • Heavy vegetable oil use β€” suggest olive/avocado oil swap
  • Trans fat exposure (still in some processed foods) β€” education needed