The Truth About Dietary Fat: Finding the Right Balance
Dietary fat can be a confusing topic. You've likely heard or read that body fat is stored energy from food, often carrying a social stigma and potential health risks in excess. So, it's no surprise that dietary fat tends to have a negative association with body fat.
Then there are the conflicting claims: "Eat fat to burn fat!" or "You can’t store fat if you don’t eat fat!" Low-carb and keto enthusiasts advocate for high-fat diets, while the traditional food pyramid approach promotes low-fat, high-carb eating to reduce concerns over heart disease and calorie intake.
It’s all pretty confusing. And I can relate.
My Experience: From No-Fat to High-Fat Dieting
When I was 17, I decided to diet to get lean. My approach? Eating six 300-calorie meals per day, totaling 1,800 calories—far from ideal for a growing teenage boy (in hindsight, duh). I avoided dietary fat almost entirely.
Every few hours, I’d pull out two slices of wheat bread, slap some chicken and lettuce between them, add a touch of mustard, and force down the driest sandwich imaginable. While my low-calorie intake led to fat loss, my near-zero fat consumption wreaked havoc on my health. My skin became dry and irritated, my eczema and psoriasis worsened, my nails grew brittle, and I felt generally awful.
It wasn’t until culinary school, when I was a lanky 6’4” and 165 pounds, that I started eating more fat. As I incorporated cafeteria food into my diet, my skin improved, my hair regained its health, and my overall well-being skyrocketed. Looking back, it wasn’t just the low calories causing issues—it was my extreme lack of fat.
Fast forward a decade to when I studied Exercise Science and experimented with the keto diet. It was delicious, sure—but it also came with serious downsides. Keto requires keeping protein low alongside keeping carbs low”, and while high-fat meals tasted great, they left me sluggish, bloated, and constantly craving caffeine to stay alert. My workouts felt uninspired, and the lack of dietary flexibility made it difficult to sustain.
While I was burning more fat for fuel on keto, it wasn’t because of some magical metabolic advantage—it was simply because fat was my primary energy source. Ultimately, I learned that the most effective, sustainable approach lies somewhere in the middle.
The 40,000-Foot View on Fat
While I can’t offer medical advice, the most practical takeaway is this: dietary fat is essential but highly calorie dense. It plays a crucial role in hormone production, vitamin absorption, and overall health, but it’s easy to overconsume.
Fat is:
More calorie-dense than protein or carbohydrates (9 calories per gram vs. 4 calories per gram for protein/carbs)
Highly palatable and often used in cooking, adding extra calories to meals
Easily overlooked when tracking food intake
For most people, a balanced approach works best. Focus on lean proteins, fibrous carbs, fruits, and vegetables, and get fats from whole-food protein sources and cooking oils rather than adding extra fat to every meal.
Hidden Fats and Calorie Surplus
Healthy fats like avocado, flaxseeds, nuts, and oils provide valuable nutrients and Omega-3s. However, consciously adding fats to every meal can quickly lead to a calorie surplus. Many people unknowingly consume more fat than they realize through animal proteins, cooking oils, dressings, and marinades.
Limiting added fats can be a simple yet effective way to manage total calorie intake. You’re likely consuming more fat than you think—without needing to sprinkle nuts or drizzle extra oil over every dish.
Dietary Fat: A Key Player in Nutrition
Functions of Dietary Fat:
Slows digestion and increases satiety
Aids in the absorption of fat-soluble vitamins (A, D, E, and K)
Supports hormone production, skin health, and brain function
Caloric Density & Portion Control: Fat is the most calorie-dense macronutrient, packing more than double the calories per gram compared to protein or carbohydrates. This makes portion control crucial, even with healthy fat sources like nuts, seeds, and oils.
Balancing Fat Intake: While fat is necessary for overall health—and even supports fat loss—it’s easy to overconsume. Prioritizing lean proteins and whole food sources of fat can help maintain a balanced diet without unintentionally exceeding calorie needs.
Choosing the Right Fats
The quality of fats matters as much as the quantity. Aim for a mix of healthy fats while minimizing processed and trans fats.
Best Sources of Healthy Fats:
Vegetable & Seed Oils: Olive oil, flaxseed oil, virgin coconut oil
Nuts & Seeds: Almonds, chia seeds, walnuts
Animal Fats: Grass-fed butter, fatty fish (salmon, sardines), less-lean meats
High-Quality Fatty Proteins:
Eggs
Tuna (preferably canned in olive oil)
Salmon
Less-lean cuts of beef (e.g., 90% ground meat)
The Bottom Line
Dietary fat is neither the enemy nor a magic bullet. It’s an essential nutrient that supports overall health, but its high calorie density makes mindful consumption key. By prioritizing whole food sources of fat and balancing intake with protein and fiber-rich foods, you can optimize health, satiety, and long-term success.
Instead of falling into the extremes of “no fat” or “all fat,” aim for moderation—because the most sustainable approach is usually somewhere in the middle.
In Practice:
The most actionable advice is to include protein and vegetables with each meal – when those meals are higher in starchy carbs like rice, potatoes or bread, keep added fats lower. When meals are lower in starchy carbs like salads, low carb wraps or stir-fry, feel free to incorporate some added fats.
Simply avoiding high fat AND high carbs in the same meal goes a long way to controlling total calorie intake while including a diverse array of all food groups into your diet.
Luke - Owner