Healthy Fats
Why You Shouldn't Fear Them
Fat isn't the enemy. Certain types of fat are essential — and cutting them out can hurt your health, your hormones, and even your weight loss efforts.
For decades, fat was the villain. Low-fat everything lined supermarket shelves, and anyone trying to lose weight was told to cut fat at all costs. Butter was replaced with margarine, whole eggs with egg whites, and avocados with... well, people just stopped eating avocados.
The result? A generation that's more confused about fat than ever — and often eating more sugar and refined carbs than before, because "low-fat" products had to taste like something.
Here's the truth: fat isn't the enemy.
🫀 Why Fat Is Essential
Fat isn't optional. Your body needs it to:
Absorb fat-soluble vitamins
A, D, E, and K
Produce hormones
including testosterone and estrogen
Maintain cell membranes
and brain health
Provide concentrated energy
9 calories per gram vs. 4 for protein and carbs
Cutting fat too low can lead to hormonal imbalances, poor vitamin absorption, dry skin, and constant hunger — because fat is one of the most satiating nutrients.
🚦 The Three Types of Fat
Not all fats are created equal. Here's the breakdown:
Unsaturated fats
The good onesFound in: olive oil, avocados, nuts, seeds, and fatty fish
Associated with better heart health and lower inflammation. Most of your fat intake should come from these.
Saturated fats
Fine in moderationFound in: butter, cheese, red meat, and coconut oil
Current research suggests moderate intake is fine for most people. The old advice to avoid them at all costs has been largely revised.
Trans fats
AvoidFound in: some processed foods, partially hydrogenated oils, and some fried foods
These are genuinely harmful and should be minimized as much as possible.
Fat Doesn't Make You Fat
This is the myth that needs to die. Eating fat doesn't automatically lead to fat gain. What matters is total calorie intake.
Fat is calorie-dense (9 calories per gram), which means portion control matters — but it's also highly satiating. A handful of nuts keeps you full far longer than the same calories from crackers.
Studies consistently show that diets higher in healthy fats (like the Mediterranean diet) are associated with better weight management, not worse.
🥑 The Best Sources of Healthy Fat
You don't need supplements or specialty oils. These foods deliver healthy fats in the most bioavailable form:
Olive oil
extra virgin, cold-pressed
Avocados
Nuts
almonds, walnuts, pistachios
Seeds
chia, flax, pumpkin, sunflower
Fatty fish
salmon, mackerel, sardines
Eggs
yes, the yolks too
Full-fat dairy
in moderation
Build meals around these, and you'll hit your fat targets without trying.
📐How Much Fat Do You Need?
A reasonable target is 0.8–1.0 grams of fat per kilogram of bodyweight per day. For a 70kg person, that's 56–70 grams of fat daily.
Within that total, aim for most of it to come from unsaturated sources. You don't need to be obsessive — just lean in the right direction.
🪤The Low-Fat Trap
The biggest mistake people make when cutting fat is replacing it with refined carbs and sugar. A "low-fat" cookie is often higher in sugar than the regular version, and less satisfying.
The result: you eat more, feel less full, and lose the health benefits that fat provides.
If you're reducing fat, reduce it strategically — not as a blanket rule.
💡The Bottom Line
Fat isn't the enemy. Certain fats are essential, and a moderate intake of healthy fats supports hormones, satiety, and overall health.
Fat doesn't make you fat — excess calories do.
Healthy fats, built into the plan
This is exactly where Fadeyy helps. Instead of asking you to calculate fat grams, choose the right oils, and rebuild your meals from scratch, Fadeyy's personalized meal plans already include healthy fat sources in the right amounts — so you get the benefits without the guesswork.
You get the structure, the fats, and the meal ideas. You just eat.
Try Fadeyy→Your first two days are on us.