Fats: Why You Need Them More Than Anything Else — No, They’re Not Harmful!
Fats help produce hormones — they don’t automatically make you gain weight!
Introduction (1 short paragraph)
Fats are not bad, and they don’t automatically “make you fat.” On the contrary, they can help you manage hunger and improve overall health when consumed in the right amount.
Key points
- The main sources of fats are: seeds and nuts, olive oil, olives, and avocado; and in smaller amounts, meat and dairy.
- Eat fats because fats are needed to build different hormones. Women often have a delicate hormonal balance, and fat intake helps keep that balance healthier. For men too, fats are important: testosterone and other hormones are linked to good nutritional status. If the body is severely lacking fat and the diet is very low in fats, hormone production and muscle development can be negatively affected.
- A person can get around 40–60 g of fat per day to cover basic needs. This can look like: 1 tablespoon of chia seeds with yogurt, 5–7 olives, 1/2 an avocado, 150g salmon with 1 tablespoon of olive oil, and a handful of seeds and nuts.
Common mistakes
Avoiding fats for a long time often lowers overall health quality and increases cravings for unhealthy foods (because satiety drops).
What to do today (practical)
3 steps:
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Be careful with seeds and nuts. They’re healthy, but you should eat them in moderate amounts, because they are very calorie-dense.
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Remove mayonnaise from your daily routine. It’s high in calories and usually made with lower-quality fats.
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Include fats at breakfast (in a controlled amount), because they help you feel full and keep you satisfied for a long time throughout the day.
If you want help
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