Anyone who grew up during the 90s or early 2000s knew one thing – fats make you fat. This thinking was everywhere. From the ads we saw on TV which hailed low-fat foods as the best options. To the doctors’ appointments where our doctors would shake their heads at our waistlines and mutter about why eating fat was the problem. And slowly, this thinking became so ingrained in our society that people kind of demonized fats. But do fats make you fat? I break this down with as much nuance as I can. And in the end, I include the best way to integrate more fats into your diet without getting…well…fat!
Why Do People Think that Fats Make You Fat?
As I always do as a diet coach and an avid health blogger, I like start starting with nuance. After all, beliefs do not just jump out at us. Instead, they come from somewhere. And if we can understand their origins, then we can address them with the empathy that they deserve. So, why do people think that fats make you fat?
The calorie density factor. Okay, let’s start with the elephant in the room. When we look at our macros (fats, proteins, and carbs), there is a glaring difference between the three when it comes to calories. Carbs and proteins have about 4 calories per gram while fats carry 9 calories per gram. From this standpoint, it’s easy to see why people would think that fats make you fat. After all, the more fats you eat, the more calories you rack up compared to if you ate carbs and proteins. And as a result, people start thinking that the fats are to blame, rather than the calories.
The shared name. We have come to fear the word fat. Forget about the fat acceptance movement and the zeal of its members to make fat a neutral term. Away from these circles, fat is not considered to be a good thing. We often associate it with body fat, the kind that puts us at risk of lifestyle diseases. The kind that clogs our arteries. The kind that makes us a tad self-conscious at the beach when we are in shorts. That kind of fat. So, as much as fat can also refer to dietary fat, the kind that is in food, many people associate body fat to dietary fat and vice versa. And if they do not want the fat that makes their clothes feel snug, then they also do not want the kind that is in food.
The fat–free craze. Let’s go back to the 1970s to 1990s. At around this time, public health messaging focused on the dangers of fat in our diets. Take the US food pyramid as an example. It pretty much advocated for less fat consumption. And the goal behind this pyramid and other public health initiatives was to reduce fat consumption which had been tied to the rising rates of heart disease. Soon enough, people became conditioned to thinking that all fats were bad. And options like low-fat and fat-free foods and snacks made their way to the market. Unfortunately, most of these fat-free and low fat alternatives were full of sugars and refined carbs, and were thus high in calories and low in satiety. And people continued getting bigger and bigger despite not eating the high fat diets they had previously followed.
Can you resonate with any of these ways of thinking? I was definitely in the fats makes you fat bandwagon at some point. And ironically, I was avidly eating refined carbs and sugars at the same time.
What Science Says About Whether Fats Make You Fat
Away from public opinion, there are many researchers who embark on studies to figure out how foods work in our bodies. Now, I will start by saying that not all studies are neutral. After all, fast food companies have been known to sponsor studies that help them win over more clients by positioning their foods as healthy. But while such grey area studies may exist, the jury is out with the following findings:
It’s not the fat. It’s the calories.1
Often, people like blaming a macro for their weight gain. It’s the fats. It’s the carbs. It’s the proteins. But in actuality, it’s the calories2. You see, when it comes down to it, weight is just a matter of calories in versus calories out. If you eat at above maintenance, you gain weight because your body stores the excess energy as fat for later use. If you eat at maintenance, you retain your weight. And if you eat below maintenance, you lose weight. It really is that simple.
Of course, there is more to calories than numbers. But in terms of calories in versus calories out, it does not really matter where the calories come from. And if you are eating at a surplus, whether it’s because of fats, carbs, or proteins, you will gain weight. All calories, regardless of source, can be converted into body fat. And the converse also holds such that you will lose weight at a deficit.
You need fats.3
For a very long time, people gravitated towards low fat diets because they wanted to avoid heart disease and a hoard of other diseases that were at the forefront of public health campaigns. But it turns out that this demonizing of fats was actually a bad thing because human bodies need fats for different functions, including:
- Brain health – the brain is pretty much made of fat.
- Producing hormones.
- Absorbing key micronutrients.
So, when people started cutting back on fats to a great extent, they started suffering adverse effects, such as brain fog.4 But wait. There is one more thing.
Fats are not equal.
When public health messaging started addressing the effects of fat on our bodies, they glossed over one key thing – fats are not the same. In fact, we need to categorize them into two.
The healthy fats, aka the unsaturated fats. These fats have been shown to raise good cholesterol levels and thus play a role in improving overall health, including heart health. What’s more, eating these fats helps with satiety, which can help you keep off the weight. Examples include foods like seeds, nuts, avocados, and olive oil.
The unhealthy fats, aka saturated and trans fats5. When it comes to saturated fats, the jury is still out as to whether these fats have a specific limit. However, the overall consensus is that limiting them is important. We are talking about fats found in red meat, butter, and other natural animal-based sources, like eggs. And when it comes to trans fats, the agreement is that these are bad for you in all shapes and forms. These are the types of fats you find in margarine, hydrogenated fats, and tons of processed foods. Such fats raise the bad cholesterol levels in your body and are best eliminated from your diet.
So, as you can see, a lot of nuance lacks in the general statement that fats make you fat.
How to Eat Fats Without Getting Fat.
Given the science behind the fats make you fat thinking, we can see that we need fats but there is a key difference as to the fats we need. At the same time, it is clear that while fats are good, consuming too many of them can result in weight gain. So, how do you marry the two schools of thought and stay healthy?
Moderation.
A big mistake that people made in the 90s and early 2000s was the complete elimination of fats from their diets. They instead replaced them with refined carbs and sugars, resulting in other health issues. Elimination is not the answer. After all, we need fats for many functions in our bodies. The better option is to find a way to incorporate all macros in your diet – carbs, fats, and proteins. And also add in enough micronutrients from sources like fruits and veggies. Only then can you provide your body with all the nutrients it needs for optimal functioning.
Portion Control.
Fats are not the enemy. But they are also not to be consumed with complete abandon. Due to their high calorie density, a simple handful of nuts can amount to anything from 100 to 500 calories. And it’s quite easy to get carried away when eating fats as they are very tasty. So, how can you ensure that you only eat within your maintenance calories or in a calorie deficit? Use measurements. You can go the strict route and use a weighing scale. Or you can get spoons and cups to measure your fats instead of free pouring or guessing. Small oversights in fat intake add up to lots of calories.
Careful Selection.
Like we said, fats are not equal. So, while you can easily add trans fats to your diet and control the portions and lose weight, it’s not good for your health. As such, it is better to incorporate healthy fats – monounsaturated and polyunsaturated fats – into your diet. When it comes down to it, go for natural and minimally processed fat sources, like avocados, fatty fish, nuts, seeds, olive oil, etc. And even with these choices, ensure that the preparation method is healthy. For example, fatty fish are a healthy option. But deep fry them in sunflower oil and we have a whole new conversation. Of course, you can have saturated fats here and there but limit these and try to stick to the healthier options much more often.
Join Better in 90
Are you tired of dealing with weight loss myths like fats make you fat? Are you tired of living in fear of which food will make you gain weight? Have you tried diets that did not work? Better in 90 is a structured and personalized program that walks you through a journey where we address all the obstacles in your weight loss journey so that you can finally lose the weight and keep it off. To find out more about it, click this link.