Spoiler Alert: Nope. Not Even Close.
Let me clear up one of the biggest nutrition myths out there: eating fat doesn’t make you fat. Full stop. What does lead to fat gain? Eating more calories than your body actually needs. That’s it. Whether those calories come from carbs, protein or fat, it’s the surplus that matters—not the macronutrient itself.
Fat often gets blamed unfairly—and I get why. It’s the most calorie-dense macronutrient at 9 kcal per gram, and for years we have been bombarded with low-fat diet trends. To top it off, early research muddied the waters by lumping all fats together—saturated, unsaturated, and even trans fats. That led to a whole lot of confusion. I can’t tell you how many clients I’ve seen avoid avocado or nuts thinking they’re “bad” foods.
But here’s the truth: fat is essential for your health.
Fat isn’t just a fuel—it’s a superstar nutrient. It helps build healthy cells, absorb fat-soluble vitamins like A, D, E and K, and produce key hormones like oestrogen and testosterone. It also supports your immune system, keeps you feeling full and satisfied after meals, and provides long-lasting energy, especially for low-intensity movement like walking.
So what kinds of fat should you include? I use saturated fats in my diet—things like full-fat yoghurt and eggs—because they come with a host of other nutrients. Balance is key here, not avoidance. Then there are monounsaturated fats (MUFAs), which are your heart-healthy friends found in olive oil, avocados and nuts. Olive oil is a staple in my kitchen, and I recommend it often.
Polyunsaturated fats (PUFAs), like omega-3 and omega-6, are essential—your body can’t produce them on its own. Oily fish like salmon and mackerel are brilliant sources, and if fish isn’t your thing, supplements can be a helpful addition. Ensuring you are getting enough EPA and DHA to support heart and brain health. On the other hand, trans fats are the only fats I actively tell clients to avoid. These are found in some processed foods and are linked to a higher risk of heart disease, stroke and other serious conditions.
When it comes to everyday foods, there’s such a variety of fat profiles out there for example Olive oil: 14% saturated, 73% monounsaturated. Butter and coconut oil also have their place—they’re just higher in saturated fat.
So, what are my favourite fat-rich foods to include in my diet?
Red meat (like beef) is packed with protein, iron, zinc and B12. Oily fish like salmon is my go-to for omega-3s. I snack on olives and nuts, use olive oil for cooking, and love a good avocado on toast. Eggs are a fridge staple, and I enjoy full-fat Greek yoghurt, especially post-training. Even cheddar cheese and coconut oil make the list—they’re versatile and packed with nutrients.
Now, let’s bust some fat myths I hear all the time. “Fat makes you fat” – nope, eating more than your body burns does that. “Low-fat is always healthier” – not necessarily. You could be missing out on crucial nutrients. And “saturated fat is toxic” – it’s not, especially when part of a balanced diet.
The bottom line? Fat isn’t something to fear. It’s something to understand and use wisely. I always encourage my clients to enjoy a variety of fat sources, avoid demonising whole food groups, and focus on what genuinely supports their body.
Because good nutrition isn’t about restriction or fear. It’s about fuelling your body with what it needs to feel its best—and fat plays a major role in that.
Main – Photo by Art Rachen on Unsplash
