By the end of today’s article, you’ll know exactly how much fat you need to eat to support your weight loss, health, and performance goals. If you’re wondering, “How much fat should I eat to lose weight and be healthy?”, you’ve probably encountered conflicting advice. The reality is, there’s no one-size-fits-all answer, but there is a way to make an informed decision.
How Much Fat Should You Eat to Lose Weight?
Aim for 20-35% of your daily calories from healthy fats like avocados, nuts, and olive oil. Balancing your intake can help you lose weight, boost health, and improve performance without compromising on taste or satisfaction.
The frustrating reality is that much of what you read online is “truthiness”. It feels real because well-meaning people often spread misinformation after learning a little about a topic, gaining confidence, and forming clear-cut, dogmatic views. This is a classic example of the Dunning-Kruger effect—a cognitive bias where people overestimate their understanding of complex subjects.
Ask someone, “How much fat should I eat?” and if they reply, “It depends,” that feels less reassuring than hearing, “25% of your calories should come from fat.” But the truth is, health and nutrition are rarely so simple. Many sources base their recommendations on beliefs, not facts, often driven by personal biases rather than scientific evidence.
Navigating the Minefield of Nutrition Advice
The world of health and nutrition is complex. That’s why today, we’ll objectively explore the role of dietary fat, providing you with the tools to decide how much fat you need to lose weight, improve your health, and perform well in all areas of life.
It’s important to remember that fat is just one part of the equation. When asking how much fat you should eat, it’s equally vital to consider your intake of other macronutrients like protein and carbohydrates.
Is Fat Good for You?
Our understanding of fats has evolved significantly. Recent research confirms that healthy fats are an essential part of a balanced diet, supporting everything from weight loss to optimal body function. Studies consistently show that unsaturated fats, found in foods like olive oil, nuts, and seeds, can benefit heart health, reduce inflammation, and support overall well-being .
Yet, despite this progress, fat remains the most misunderstood macronutrient. Years of marketing low-fat products and diets have left many associating fats with weight gain and fear. But today, evidence strongly supports the inclusion of fats in a healthy diet. To truly benefit, it’s crucial to understand the types of fats, their functions, and how they fit into your nutrition plan.
Understanding the Basics of Fats
Fat, or lipids, include a wide variety of water-insoluble chemicals that are essential for bodily functions. They provide a concentrated source of energy, with 1 gram of fat yielding approximately 9 calories—more than double that of protein or carbohydrates. This makes fat an efficient energy source that plays a key role in hormone production, nutrient absorption, and protecting vital organs.
Types of Dietary Fat
Not all fats are created equal. Here’s a closer look at the different types of fats and how they impact your body:
- Triglycerides (TGs): The most common type of fat in your diet and the primary energy source from dietary lipids.
- Glycerol: Part of the triglyceride structure, this molecule can be used by the liver to produce glucose through gluconeogenesis.
- Fatty Acids: These are categorized into three main types—saturated, monounsaturated, and polyunsaturated—each with distinct molecular structures and health effects.
In the next section, we’ll delve deeper into the types of fats, their benefits, and how you can strategically include them in your diet.
All About Saturated, Monounsaturated, and Polyunsaturated Fats
Understanding the different types of fats—saturated, monounsaturated, and polyunsaturated—is key to making informed dietary choices. Each type of fat has unique properties that affect your health, weight loss goals, and overall performance. Let’s break down each one and understand how they work.
Saturated Fat: The Heat-Stable Option
Saturated fats are lipids made up of triglycerides containing only saturated fatty acids. In simple terms, all carbon atoms in the fat molecule are “saturated” with hydrogen, making them stable and less likely to become harmful free radicals when exposed to heat, light, or oxygen. This is why saturated fats like grass-fed butter or coconut oil are often recommended for cooking.
Examples of Saturated Fat:
- Grass-fed butter: Rich in palmitic and stearic acids.
- Coconut oil: High in lauric acid, which has been linked to potential health benefits.
Saturated fats are not created equal—they appear in different proportions across various foods. For instance, the fats in dairy and tropical oils have distinct fatty acid profiles compared to those found in meat or nuts.
Use Saturated Fats Wisely: While cooking with stable fats like butter and coconut oil can be beneficial, it’s essential to consume them in moderation within a balanced diet.
Monounsaturated Fat: The Heart-Healthy Choice
Monounsaturated fats are triglycerides that contain a single carbon-carbon double bond in the fatty acid chain. This unique structure allows them to remain liquid at room temperature but turn semi-solid or solid when chilled. Think of olive oil turning slightly cloudy in the fridge—that’s monounsaturated fat in action.
Benefits of Monounsaturated Fats:
- Support heart health by improving cholesterol levels.
- Provide antioxidants that reduce inflammation and support overall health.
Common Sources:
- Olive oil
- Avocados
- Nuts (almonds, cashews)
- Seeds (pumpkin, sesame)
Incorporate More Monounsaturated Fats: Drizzle olive oil on salads, snack on a handful of almonds, or add avocado to your meals for a boost of these heart-friendly fats.
Polyunsaturated Fat: Essential for Health
Polyunsaturated fats contain more than one double bond in their molecular structure, making them less stable than saturated fats but crucial for health. These fats are typically liquid at room temperature and are divided into two essential fatty acids: omega-3 and omega-6.
Types of Polyunsaturated Fatty Acids:
- Omega-3 (Linolenic Acid): Found in fatty fish, flaxseeds, and chia seeds, omega-3s are known for their anti-inflammatory properties and heart health benefits.
- Omega-6 (Linoleic Acid): Present in vegetable oils like sunflower or soybean oil, these fats support brain function and normal growth but should be balanced with omega-3 intake to avoid inflammation.
How to Get Polyunsaturated Fats in Your Diet:
- Add fatty fish like salmon or mackerel to your weekly menu.
- Sprinkle chia or flaxseeds on your breakfast or salads.
Balance is Key: While polyunsaturated fats are essential, it’s crucial to balance omega-3 and omega-6 intake to optimise your health.
Making the Most of Your Fat Intake
Each type of fat has its role in supporting your health and weight loss efforts. Understanding how to balance these fats can help you create a diet that supports your goals without feeling restrictive.
Client Insight: One of my clients, Sarah, was initially wary of fats due to years of low-fat diet advice. By strategically adding monounsaturated fats and balancing her omega-3 and omega-6 intake, she noticed significant improvements in her energy levels, performance, and overall mood.
Need Support? If you’re struggling to find the right balance of fats in your diet, my coaching programme can help. I provide personalised guidance tailored to your unique needs and goals. Learn more and apply to work with me.
What Foods Are High In Fat?
Below is a handy table that breaks down the fat composition of various high-fat foods, highlighting their saturated, monounsaturated, and polyunsaturated fat content.
Are Hydrogenated Vegetable Oil and Trans Fats Harmful?
Hydrogenated fats, while chemically unsaturated, act like saturated fats in the body. By adding hydrogen, manufacturers turn these oils solid at room temperature, creating fats that are more stable but potentially harmful. Unlike natural saturated fats, hydrogenated fats can disrupt normal cell functions, replacing healthy fats in cell membranes and triggering inflammation. This is linked to increased risks of heart disease, diabetes, obesity, and certain cancers. Not to mention, these fats can lower good cholesterol (HDL) and spike the bad (LDL and VLDL). Avoid them whenever possible!
Is Cholesterol Really Bad for You?
Cholesterol often gets a bad rap, but it’s crucial for hormone regulation and cell function. The body can make all the cholesterol it needs, so it isn’t essential to get it from your diet. The relationship between dietary cholesterol and blood cholesterol is complex, and we’ll dive deeper into this in another article. Suffice it to say, not all cholesterol is bad, and it’s about balance and context.
Why Eating the Right Amount of Fat is Important
1. Fat is an Energy Source
Fat is the most energy-dense macronutrient, providing a great fuel reserve. The body stores excess energy as fat, which can be easily accessed when needed.
2. Fat is Essential for Cell Membranes
The outer walls of cells contain phospholipids, a type of fat critical for maintaining cell integrity and function.
3. Fat Insulates the Body
Fat helps keep you warm and protects vital organs by providing cushioning.
4. Fat is an Appetite Suppressant
Eating fat keeps you fuller for longer, making it easier to control overall intake compared to high-carb diets. This is why it’s often recommended in balanced nutrition plans.
5. Fat Manages Inflammation
Omega-3 fatty acids found in fatty fish are potent anti-inflammatories. They’re known to support heart health, brain function, and even enhance athletic performance by reducing muscle breakdown and joint pain.
6. Fat Supports Hormonal Health
Healthy fats can boost good cholesterol (HDL) and improve overall heart health, counteracting outdated views that all fats raise bad cholesterol.
7. Fat is High in Micronutrients
Fat-rich foods often contain vitamins A, D, E, and K—nutrients that are hard to get in low-fat diets. Plus, fats aid in absorbing these essential vitamins, making them crucial for overall well-being.
Key Takeaways on Fats:
- Fat is essential for energy, hormone production, and cell function.
- Not all fats are equal: Focus on unsaturated fats like those found in fish, nuts, seeds, and olive oil.
- Avoid trans fats and heavily processed fats: These can raise bad cholesterol and inflammation.
- Saturated fats aren’t all bad but should be consumed in moderation.
Fat Metabolism Explained
When you eat fats, they are broken down into short, medium, and long-chain fatty acids, each with unique roles:
- Short-Chain Fatty Acids: These quick-energy sources are easily absorbed and don’t require bile salts. Butter is a prime example.
- Medium-Chain Fatty Acids: Found in coconut oil, these are rapidly absorbed and used for energy, often without being stored as fat.
- Long-Chain Fatty Acids: Common in beef and chocolate, these fats offer numerous health benefits when consumed in moderation.
- Very Long-Chain Fatty Acids: Found in unsaturated sources like vegetable oils and nuts, these fats, including EPA and DHA, are beneficial for heart and brain health.
How Much Fat Do You Need?
There’s no one-size-fits-all answer, as optimal fat intake varies based on age, gender, body composition, activity levels, and health status. However, a balanced approach might include:
- 25-30% of daily calories from healthy fats
- Breakdown: 30% monounsaturated, 30% polyunsaturated (omega-3 and omega-6), and 30% saturated fat
- Avoid trans fats altogether
Fat Intake for Weight Loss
If weight loss is your goal, it’s key to manage fat intake carefully, focusing on quality rather than just cutting fat. Diets higher in fat but lower in carbs have shown to be effective for weight loss, especially when unsaturated fats are prioritised. Be wary of high-saturated fat options like streaky bacon and fatty red meats on keto-style plans.
How Much Fat Should I Eat to Be Healthy?
Health-focused fat intake should be about quality and balance. Despite past narratives pushing low-fat diets, many people thrive on a higher-fat, lower-carb approach, particularly those with metabolic conditions. Benefits of this approach include improved blood sugar, cholesterol, and blood pressure markers.
Summary of Optimal Fat Intake
Fats are crucial for energy, cell function, and overall health. Understanding how different fats work in the body can help you make informed dietary choices, whether you’re aiming for better health, weight loss, or improved athletic performance.
How Much Fat Should I Eat In Order To Be Healthy?
Using the Precision Nutrition Hand-Size Portion Guide
- The PN Hand Size Portion Guide makes portion control simple and intuitive.
- Aim for 1–2 thumbs of fat-dense foods like avocado, olive oil, or nuts with each meal.
- This is based on those who eat three meals per day so adjust as needed.
- Adjust portions based on hunger levels and activity, ensuring you hit your energy and health goals.
A key component of what makes good nutrition is whether it promoted health. With this in mind, many of my clients focus on eating the right amount of fat for health, and in tern this leads to looking and feeling better as they improve health and perfomance.
Aside from body composition, there has also been a narrative perpetuated that we need to avoid dietary fat as it may be linked to cardiovascular diseases by raising bad (LDL) cholesterol in the blood. This further led to the increased adoption of a low-fat, high carbohydrate diet, despite emerging research consistently contending these ideas. The hard, inconvenient truth is that different people thrive following different approaches, and one is not the “Be All End All”. In fact, many individuals enjoy and thrive when following a lower-carbohydrate, higher-fat diet, once fat intake is not excessively high and from wholefood sources.
A lower-carbohydrate diet can provide many benefits for the following groups of individuals:
- Overweight or obese
- Type II diabetics
- Those with metabolic syndrome
From a health perspective, here’s what we see from a higher-fat, lower-carbohydrate approach:
- Blood sugar and insulin sensitivity improvements(29) (30)
- Triglycerides tend to go down (31) (32) – as long as fat sources are healthy
- Small, dense LDL (bad) cholesterol goes down (33) (34)
- HDL (good) cholesterol goes up (35)
- Blood pressure improves significantly (36)
Summary Of Optimal Fat Intake For Weight Loss, Health And Performance
You should now understand the importance of fat in the human diet, how it is metabolized, how to measure quality, assess daily intake for various populations, compare the types of fat and de bunk some of the myths that surround it.
Practical Implementation Strategies for Fat Intake
Portion Control Using the Precision Nutrition Hand Size Guide:
- 1-2 Thumbs of Fat per Meal: Aim to include 1-2 thumb-sized portions of fat-dense foods with each meal, particularly if you’re having three meals a day. This is a simple way to ensure you’re getting enough healthy fats without going overboard.
- Examples: A thumb of olive oil for cooking, a small handful of nuts, or half an avocado per meal.
Choosing Quality Fat Sources:
- Focus on unsaturated fats from whole food sources like olive oil, nuts, seeds, and oily fish.
- Limit intake of processed and hydrogenated fats to minimise health risks.
Monitoring and Adjusting Your Intake:
- Track how different fat sources make you feel. If you notice digestive issues or feel sluggish, adjust your fat intake accordingly.
- For weight loss, maintain a calorie deficit but prioritise healthy fat sources for satiety and energy.
How to Use the Hand Size Portion Guide
- Thumb for Fats: Each thumb-sized portion represents approximately 10-15g of fat. This easy visual can help you gauge the right amount without weighing or measuring every bite.
- Consistency is Key: Aim for consistency across meals to balance energy intake and support your health goals.
Ready to apply these fat intake strategies to your own nutrition? Get personalised guidance and support by applying for 2 weeks of free coaching with us! Let’s find the right balance for your body, together. Click here to apply now and start making meaningful changes today.
References And Further Reading
- http://www.ncbi.nlm.nih.gov/pubmed/16391215
- http://jama.jamanetwork.com/article.aspx?articleid=202339
- http://jama.jamanetwork.com/article.aspx?articleid=377969
- http://www.ncbi.nlm.nih.gov/pubmed/20888548
- http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4506.2001.tb00028.x/pdf
- http://linkinghub.elsevier.com/retrieve/pii/S0753332202002536?via=sd
- http://www.ncbi.nlm.nih.gov/pubmed/19022225
- http://ajcn.nutrition.org/content/83/6/S1505.short
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2166702/
- http://atvb.ahajournals.org/content/18/3/441.full
- http://jn.nutrition.org/content/133/1/78.full
- http://www.ncbi.nlm.nih.gov/pubmed/998550
- http://jn.nutrition.org/content/132/3/329.full.pdf+html
- http://www.ncbi.nlm.nih.gov/pubmed/17228046
- http://www.ncbi.nlm.nih.gov/pubmed/8696422
- http://www.ncbi.nlm.nih.gov/pubmed/194394581
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194/
- http://www.ncbi.nlm.nih.gov/pubmed/19099589
- http://atvb.ahajournals.org/content/18/3/441.full
- http://jn.nutrition.org/content/133/1/78.full21.
- http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
- http://www.ncbi.nlm.nih.gov/pubmed/1386252
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/
- http://ajcn.nutrition.org/content/70/2/247.short
- http://www.ncbi.nlm.nih.gov/pubmed/20888548
- http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract
- http://ajcn.nutrition.org/content/86/2/276.full
- http://www.ncbi.nlm.nih.gov/pubmed/16391215
- http://link.springer.com/article/10.1007%2Fs11010-007-9448-z
- http://www.nutritionandmetabolism.com/content/5/1/10
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194
- http://ajcn.nutrition.org/content/87/3/567.long
- http://ajcn.nutrition.org/content/83/5/1025.long
- http://link.springer.com/article/10.1007%2Fs11745-008-3274-2
- http://ajcn.nutrition.org/content/90/1/23.long
- http://jama.jamanetwork.com/article.aspx?articleid=205916
- USDA National Nutrient Database for Standard Reference, Release 20
- Feinberg School > Nutrition > Nutrition Fact Sheet: Lipids
Appendix:
Saturated fat profile of common foods
The table below shows the saturated fat profile of common foods with fatty acids as percentage of total fat:
| FOOD | LAURIC ACID | MYRISTIC ACID | PALMITIC ACID | STEARIC ACID |
|---|---|---|---|---|
| Coconut Oil | 47% | 18% | 9% | 3% |
| Butter | 3% | 11% | 29% | 13% |
| Cashews | 2% | 1% | 10% | 7% |
| Palm Oil | 0.1% | 1% | 44% | 5% |
| Soybean Oil | 0% | 0% | 11% | 4% |
| Salmon | 0% | 1% | 29% | 3% |
| Ground Beef | 0% | 4% | 26% | 15% |
| Egg Yolks | 0% | 0.3% | 27% | 10% |
| Dark Chocolate | 0% | 1% | 34% | 43% |
What Foods Are High In Fat?
Below you will find a table of high fat foods that their respective fat composition:
| HIGH FAT FOOD | SATURATED FAT | MONO-UNSATURATED FAT | POLY-UNSATURATED Fat |
|---|---|---|---|
| COOKING OILS | |||
| Canola Oil | 8 | 64 | 28 |
| Corn Oil | 13 | 24 | 59 |
| Olive Oil | 7 | 78 | 15 |
| Sunflower Oil | 11 | 78 | 11 |
| Soybean Oil | 15 | 24 | 58 |
| Peanut Oil | 11 | 71 | 18 |
| Rice Bran Oil | 25 | 38 | 37 |
| Coconut Oil | 86 | 13 | 1 |
|
DAIRY PRODUCTS |
|||
| Cheese, regular | 64 | 29 | 3 |
| Cheese, light | 60 | 30 | 0 |
| Milk, whole | 62 | 28 | 4 |
| Milk, 2% | 62 | 30 | 0 |
| Ice Cream, gourmet | 62 | 29 | 4 |
| Ice Cream, Light | 62 | 29 | 4 |
|
MEATS |
|||
| Beef | 33 | 38 | 5 |
| Ground Sirloin | 38 | 44 | 4 |
| Pork Chop | 35 | 44 | 8 |
| Ham | 35 | 49 | 16 |
| Chicken Breast | 29 | 34 | 21 |
| Chicken | 34 | 23 | 30 |
| Turkey Breast | 30 | 20 | 30 |
| Turkey Drumstick | 32 | 22 | 30 |
| Fish, Orange roughy | 23 | 15 | 46 |
| Salmon | 28 | 33 | 28 |
| Hot dog, Beef | 42 | 48 | 5 |
| Hot dog, Turkey | 28 | 40 | 22 |
| Burger, fast food | 36 | 44 | 6 |
| Cheeseburger, fast food | 43 | 40 | 7 |
| Chicken Sandwich | 20 | 39 | 32 |
| Grilled Chicken Sandwich | 26 | 42 | 20 |
| Sausage, Polish | 37 | 46 | 11 |
| Sausage, Turkey | 28 | 40 | 22 |
| Pizza, Sausage | 41 | 32 | 20 |
| Pizza, Cheese | 60 | 28 | 5 |
|
NUTS |
|||
| Almonds dry roasted | 9 | 65 | 21 |
| Cashews dry roasted | 20 | 59 | 17 |
| Macadamia dry roasted | 15 | 79 | 2 |
| Peanut dry roasted | 14 | 50 | 31 |
| Pecans dry roasted | 8 | 62 | 25 |
| Flaxseeds, ground | 8 | 23 | 65 |
| Sesame seeds | 14 | 38 | 44 |
| Soybeans | 14 | 22 | 57 |
| Sunflower seeds | 11 | 19 | 66 |
| SWEET AND BAKED GOODS | |||
| Chocolate bar | 59 | 33 | 3 |
| Fruit chews | 14 | 44 | 38 |
| Cookie, oatmeal raisin | 22 | 47 | 27 |
| Cookie, chocolate chip | 35 | 42 | 18 |
| Cake, yellow | 60 | 25 | 10 |
| Pastry, Danish | 50 | 31 | 14 |
|
FATS ADDED DURING COOKING OR AT THE TABLE |
|||
| Butter, stick | 63 | 29 | 3 |
| Butter, whipped | 62 | 29 | 4 |
| Margarine, stick | 18 | 39 | 39 |
| Margarine, tub | 16 | 33 | 49 |
| Margarine, light tub | 19 | 46 | 33 |
| Lard | 39 | 45 | 11 |
| Shortening | 25 | 45 | 26 |
| Chicken Fat | 30 | 45 | 21 |
| Beef fat | 41 | 43 | 3 |
| Dressing, blue cheese | 16 | 54 | 25 |
| Dressing, light Italian | 14 | 24 | 58 |