Does eating fat make you gain weight?
I get asked this question a lot. Many times, during a session a client will mention avoiding adding additional fat to meals and snacks with the notion that it will make them gain weight. On the contrary! Eating fat does not make you fat and it is a necessary part of a balanced diet.
In fact, not consuming enough dietary fat may have negative effects on your mental health. Research shows that not eating enough fat increases the risk of depression, irritability, anger, and suicide. One long-term study even found that low-fat diets increase the risk of stress and sleep problems.
I used to fall into the category of believing that fat was bad. I was a food restrictor meaning that I would try and eat as little as possible while trying to function and go about my day. This meant consuming as little dietary fat as possible. Only in retrospect did I see how it effected my mental health. During my season of food restriction, I was hangry! I was irritable and had cloudy judgement to say the least. It wasn’t until I was educated on the benefits and necessity of fat in the diet and started to incorporate more fat back into my diet that I was able to regain control of my thoughts and think with a clear, sound mind.
However, not all fats are created equal. There are four types of fat, of which two should be the main focal point of your diet as these will increase satiety and have many health benefits.
The first is monounsaturated fats which are liquid at room temperature (think olive oil, sesame oil, avocado oil). They are found in plant-based oils, nuts and nut butters, seeds, and avocados. Monounsaturated fats help reduce LDL “bad” cholesterol and can reduce the risk of heart disease and stroke.
Second is polyunsaturated fats which cannot be made by the body and so you need to get them from food sources. These are the fats known as “essential fats.” Ever heard of omega-3 fatty acids? This is a specific type of polyunsaturated fat that can reduce the risk of heart disease and help to lower your blood pressure. Omega-3 fatty acid is found in fatty fish like salmon, herring, sardines, and mackerel (ever try adding sardines to your salad???), oysters, chia seeds, flax seeds, and walnuts. If you don’t think you consume enough omega-3 from you diet, it is recommended to take a fish oil supplement daily, I take this one.
Saturated fats still have a place in our diet as well, and are mainly found in animal products like eggs, meat, and dairy. This type of fat is solid at room temperature (think butter). It is recommended to consume <10% of your daily calories from saturated fats.
Trans fat are the least healthy type of fat. Trans fats are mainly found in hydrogenated oils which are used to increase the shelf life of processed foods and improve the taste. Mainly found in processed foods, packaged baked goods, fried foods, margarine, and vegetable shortening, your body does not need trans fat and it can increase your risk of stroke, heart disease, and type 2 diabetes.
You should eat enough dietary fat as part of a healthy, balanced diet alongside protein, and carbohydrates. Studies show that consuming more mono and poly-unsaturated fats increase satiety and may aid in weight loss. Whereas those who replace fat with more refined carbohydrates and add sugar may gain weight.
Are you still going to avoid fat in your diet, or will you give it a try? That morning bowl of oatmeal will be way more satiating with a spoonful of nut butter, or some seeds sprinkled on top than by itself!
References
Knowles, E., Curran, J. E., Meikle, P. J., Huynh, K., Mathias, S. R., Göring, H., … Blangero, J. (2018). Disentangling the genetic overlap between cholesterol and suicide risk. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 43(13), 2556–2563. doi:10.1038/s41386-018-0162-1
Sánchez-Villegas, A., Verberne, L., De Irala, J., Ruíz-Canela, M., Toledo, E., Serra-Majem, L., & Martínez-González, M. A. (2011). Dietary fat intake and the risk of depression: the SUN Project. PloS one, 6(1), e16268. doi:10.1371/journal.pone.0016268
