• Fat itself is not the problem. Excess calories and poor balance are

  • Most fat-related issues come from excess fat crowding out protein and fibre

  • If energy, hormones, and satiety are stable, reducing fat rarely helps

Fats

Linked to energy, hormones, mood.

  • Dietary fats are energy-dense macronutrients found in animal foods, plant oils, nuts, seeds, and some plants

  • They act over time, not instantly

What is it

  • Provides long-lasting energy

  • Supports hormone production

  • Enables absorption of fat-soluble vitamins (A, D, E, K)

  • Its role is supportive and structural, not performance-boosting on demand

What it does

  • Intake must be consistent across meals, not extreme

  • Quality matters more than chasing “low-fat” or “high-fat”

  • Very low fat diets often fail long-term

What makes it work

*How much is enough

This is a range, not a target.

  • Below 40g per day (too little)

    • Poor satiety

    • Hormonal disruption over time

    • Fat-soluble vitamin absorption issues

  • 60g to 90g per day (sufficient for most adults)

    • Stable energy

    • Better meal satisfaction

    • Normal hormone support

  • Above 120g per day (too much)

    • Easy calorie excess

    • Can crowd out protein and fibre

    • Little additional benefit

    • Issues are more likely when intake increases too quickly

Approx. fat per 100g

  • Animal sources

    • Salmon: 13g

    • Eggs (whole): 11g

    • Beef (ribeye): 20-25g

  • Plant sources

    • Olive oil: 100g (pure fat)

    • Avocado: 15g

    • Almonds: 50g

  • Mixed foods

    • Cheese (cheddar): 33g

    • Dark chocolate (70%): 40g

    • Black beans (cooked): 8.5g

    Very low fat intake is often the result of deliberate fat avoidance. When fat drops too low, satiety and stability often suffer before calories do.

Source