Myths

Does eating fat make you fat?

Fat is the most energy-dense nutrient, but body fat gain depends on total calories, not on fat alone.

The belief that eating fat makes you fat sounds logical and was reinforced for decades by low-fat diet advice and fat-free products. Fat does contain more energy per gram than protein or carbohydrate — about nine calories compared with four — so fatty foods can add up quickly. But body fat is gained when total energy intake exceeds what you burn over time, regardless of whether those extra calories come from fat, carbohydrate or protein. Controlled feeding studies that match calories generally find similar fat loss on low-fat and low-carbohydrate diets.

Dietary fat also plays essential roles. It is needed to absorb vitamins A, D, E and K, to build cell membranes and to produce hormones, including sex hormones that matter for training and recovery. Very low-fat diets can be hard to sustain and, for some people, may leave meals less satisfying, which can make overeating other foods more likely. Many fat-free processed products made up for the missing fat with added sugar, which did not help the problem they were meant to solve.

The type and amount of fat matter more than avoiding it. Unsaturated fats from olive oil, nuts, seeds, avocado and oily fish are linked with better heart health, while large amounts of saturated and especially industrial trans fats are less favorable. For most active people, getting roughly 20 to 35 percent of calories from fat, emphasizing whole-food sources, leaves enough room for carbohydrates to fuel training and protein to support muscle. Measure portions of oils and nuts if you are trying to lose fat, since they are easy to overeat.

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