Do high-fat diets harm cholesterol?
It depends on the fat profile and the individual. Diets high in monounsaturated and polyunsaturated fats (like the Mediterranean diet) often improve cholesterol profiles. However, very high saturated fat intake may raise LDL cholesterol in some people. Emphasize MUFA/PUFA sources (olive oil, nuts, fatty fish), manage saturated fat, and prioritize whole foods for best results.
Butter vs olive oil—which is better?
Olive oil is generally the better choice for day-to-day cooking and dressings due to its high content of monounsaturated fats, which support heart health. Butter works fine for flavor in moderation, but it's higher in saturated fat. For high-heat cooking, avocado oil or canola oil may be better choices than extra virgin olive oil, which has a lower smoke point.
Should I avoid all seed oils?
Current evidence supports using moderate amounts of unsaturated seed oils (like canola, sunflower, safflower) within an overall balanced diet. These oils provide essential fatty acids and can be part of a healthy diet. However, avoid heavily processed or repeatedly heated oils, and prioritize whole food fat sources (nuts, seeds, fish, avocado) when possible.
How low is too low for fat intake?
Chronically consuming less than 15–20% of calories from fat can lead to problems, including impaired hormone production (especially sex hormones), reduced absorption of fat-soluble vitamins (A, D, E, K), and potential mood and cognitive issues. Unless under medical supervision for specific conditions, aim for at least 20% of calories from fat, preferably 25–35%.
Do I need to track different types of fat separately?
For most people, tracking total fat grams is sufficient. However, it's helpful to be aware of fat quality. Aim to get most of your fat from unsaturated sources (nuts, seeds, olive oil, fatty fish) and limit saturated fat to less than 10% of total calories. Prioritize omega-3 sources (fatty fish, flax, chia, walnuts) and limit trans fats as much as possible.
Can eating fat make me gain weight?
Fat itself doesn't cause weight gain—a calorie surplus does. However, fat is calorie-dense (9 calories per gram vs. 4 for protein and carbs), so it's easier to overconsume calories when eating high-fat foods. Moderate fat intake (20–35% of calories) can actually support weight management by increasing satiety and improving meal satisfaction. The key is balancing fat intake with your total calorie needs.
How do I get enough omega-3s if I don't like fish?
If you don't eat fish, you can get omega-3s from plant sources like flaxseeds, chia seeds, walnuts, and hemp seeds. However, these provide ALA (alpha-linolenic acid), which your body must convert to EPA and DHA. This conversion is inefficient, so consider an algae-based DHA/EPA supplement, which provides the beneficial long-chain omega-3s directly without consuming fish.
Should I eat fat before or after workouts?
Generally, it's best to avoid large amounts of fat right before workouts, as fat slows digestion and may cause discomfort during exercise. However, small amounts of fat (like a handful of nuts) 2–3 hours before training is usually fine. After workouts, combining fat with protein and carbs is perfectly acceptable and may support recovery. The timing is less critical than meeting your daily fat targets.
Is coconut oil healthy?
Coconut oil is high in saturated fat (about 90%), but it contains medium-chain triglycerides (MCTs) that may have some unique metabolic effects. While it's fine to use occasionally, it's not a "superfood." Current evidence suggests it may raise LDL cholesterol, so moderate use is reasonable. For daily cooking, olive oil, avocado oil, or other unsaturated oils are better primary choices.
What's the difference between the two calculation methods?
The "percentage" method lets you set a specific percentage of calories from fat, which is straightforward and allows you to prioritize fat intake. The "remainder" method calculates fat after you've determined protein and carb targets, ensuring you meet those goals first. This is useful when you want to lock in specific protein and carb amounts. Both methods are valid—choose based on your tracking style and priorities.