Hi ,
This week, let’s talk about fat – the one in your food, not on your body.
For years we were told:
“Fat makes you fat. Eat low-fat everything.”
If you grew up in the 90s or early 2000s, you’ll remember the low-fat yoghurts, “light” spreads and fat-free snacks everywhere.
Now you see people putting olive oil on everything and eating peanut butter out of the jar. So… which one is it?
HOW WE USED TO THINK ABOUT FAT
20–30 years ago, the message was basically:
Fat has more calories per gram
Fat clogs your arteries
Therefore fat is the enemy
Food companies reacted quickly:
Low-fat yoghurts
Fat-free biscuits and sweets
“Diet” products that proudly said 0% fat on the front
The problem?
A lot of these foods had the fat taken out, and extra sugar and starch added back so they still tasted good.
People often ended up:
Eating more of them (“they’re low-fat, so they must be fine”)
Staying hungry (because there was little protein or fibre)
Not actually improving their health
We’ve now got better evidence that it’s not as simple as “fat = bad”.
The type of fat and the overall diet matter far more.
TYPES OF FAT (IN PLAIN ENGLISH)
You’ll often hear:
Saturated fat
Unsaturated fat (mono- and poly-unsaturated)
Trans fats
Here’s the short, practical version:
Unsaturated fats – generally the helpful ones when eaten in moderation
You’ll find them in:
Olive oil, rapeseed oil
Nuts and seeds
Avocado
Oily fish (salmon, mackerel, sardines)
These fats are linked with:
Better heart health when they replace saturated fats in the diet
Supporting brain health and hormones
Saturated fats – not poison, but worth watching the amount
You’ll find them in:
Fatty cuts of meat
Butter, cream, high-fat cheese
Coconut oil
Many pastries, cakes and biscuits (often mixed with sugar and white flour)
Current guidelines don’t say “never eat saturated fat”, but suggest not overdoing it, especially if you have higher cholesterol or heart disease risk. The overall pattern of your diet matters more than one food.
Trans fats – the ones to avoid
These are created in some industrial processes (and in very small amounts naturally).
They’re found in some:
Cheap baked goods
Deep-fried fast foods
Older style margarines
Most countries have reduced or banned many industrial trans fats, but the simple rule is: the fewer of these, the better.
SO… IS FAT GOOD OR BAD?
On its own is neither.
Fat:
Is a concentrated energy source (more calories per gram than protein or carbs)
Helps you absorb vitamins A, D, E and K
Is needed for hormones, brain function and cell structure
Helps make food taste good and keeps you fuller for longer
The trouble usually comes when you have:
A lot of added fats plus a lot of refined carbs and sugar
Very calorie-dense foods that are easy to overeat (think crisps, pastries, ice-cream)
So rather than “fat is bad”, a better approach is:
“Which fats am I eating, how much, and what does the rest of my diet look like?”
Olive oil on a salad, nuts as a snack and oily fish a couple of times a week are very different from living on doughnuts and deep-fried everything.
WHY “FAT-FREE” ISN’T ALWAYS YOUR FRIEND
You’ll still see “fat-free” or “0% fat” on lots of labels.
Sometimes that’s fine (for example, 0% Greek yoghurt can be a good protein source).
Other times, fat-free can mean:
Extra sugar added
Extra starch and gums added
PRACTICAL WIN: A SIMPLE FAT RULE
This week, try this:
Include some healthy fat at meals,
but let protein and veg decide the portion size first.
BONUS: FAT LOSS AND LOW-INTENSITY MOVEMENT
Very short version of how fat loss actually happens:
You lose body fat when, over time, you use more energy than you take in
Diet plays a big role
Movement supports it in the background
Low-intensity, longer-duration movement (like walking or easy cycling):
Uses oxygen and can tap into fat stores over time
Is gentle on joints
Is easier to repeat most days than “all-out” workouts
I know I wrote before about walking, but I’ll keep doing so because, when you actually build it into your life, it’s a game changer.
SPONSORED BY gbMeals – 14 DAYS FREE
Most gbMeals plans naturally include:
Healthy fats (olive oil, nuts, seeds, fish)
Enough protein
Plenty of veg
If you’d like that structure done for you, you can try gbMeals free for 14 days and see if it helps.
Got questions about fats or labels (low-fat vs full-fat)?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals