Fat often gets blamed when the conversation turns to weight. But the role of dietary fat in weight management is more nuanced than simply cutting fat from your plate. Understanding the types of dietary fat you eat, including healthy dietary fats, can help you make more informed choices about what goes on your plate.
How Does Body Weight Increase?
Your body needs energy every day. You get this energy from the food and drinks you consume, while your body uses it for everything from breathing and digestion to walking, working and exercising.
Energy intake is the energy you get from food and drink. Energy expenditure is the energy your body uses throughout the day.
When you consistently take in more energy than your body uses, the excess can be stored, including as body fat. Over time, this can contribute to weight gain and, in some people, obesity.
But obesity isn't caused by one food or one habit alone. Diet, physical activity, sleep, genetics, medications and other factors can all play a part.
What Happens to the Fat in Your Body
Body fat is stored in cells called adipocytes. These cells can change in size depending on how much fat is being stored.
When the body stores more energy, fat cells can expand. When stored fat decreases, they can become smaller. Changes in energy intake and physical activity can therefore influence how much fat the body stores.
Understanding the Different Types of Dietary Fat
Not all dietary fats are the same. Learning about the types of dietary fat can help you make better choices without feeling like you have to avoid fat altogether.
Unsaturated fats include monounsaturated and polyunsaturated fats. They are found in foods such as nuts, seeds, avocados, vegetable oils and oily fish.
Saturated fats are found in foods such as butter, ghee, fatty cuts of meat, cheese and some processed foods.
Trans fats are found in some processed foods, particularly those made using partially hydrogenated oils. They can also be present in some fried and commercially baked foods. These are best avoided where possible.
Here is saturated and unsaturated fats explained in one line: it is less about avoiding fat altogether and more about considering the type, source and amount.
How Dietary Fat Affects the Body
How dietary fat affects the body goes well beyond weight.
Fat provides energy and helps the body absorb fat-soluble vitamins such as vitamins A, D, E and K. It also forms an important part of cell structures.
This is why fat has a place in a varied diet. The focus should be on choosing sources wisely and keeping the overall amount appropriate to your needs.
For example, nuts, seeds, avocados, vegetable oils and oily fish can provide unsaturated fats. On the other hand, foods that are heavily fried or highly processed may contain more saturated fat and, in some cases, trans fats, so these are better kept to smaller amounts.
How Much Fat Should You Eat?
There isn't one ideal amount of fat that works for everyone. Your needs depend on factors such as your overall energy requirements, age, activity levels and dietary pattern.
Rather than trying to remove fat from your diet, focus on the quality and sources of the fats you eat. A balanced diet and healthy fats can comfortably go together.
Aim for a varied diet that includes vegetables and fruit, wholegrains, protein-rich foods and appropriate amounts of fat, while limiting foods high in saturated and trans fats.
How Is Obesity Measured?
Body Mass Index (BMI) is one commonly used measure based on your weight and height.
BMI = Weight (kg) ÷ Height (m)²
BMI can help healthcare professionals assess weight, but it does not directly measure body fat or distinguish between fat and muscle. Other factors may therefore be considered when assessing an individual's health.
FAQs
Does eating dietary fat cause weight gain?
Not by itself. Weight gain can occur when energy intake is consistently greater than energy expenditure. The amount of fat you eat still matters because fat provides more energy per gram than protein or carbohydrates.
Are all dietary fats unhealthy?
No. Fat is an essential part of a varied diet. Unsaturated fats from foods such as nuts, seeds, vegetable oils and oily fish are useful choices, while foods high in saturated and trans fats are best limited.
What is the role of dietary fat in weight management?
Dietary fat provides energy and has several important roles in the body. For weight management, the overall balance between energy intake and expenditure is more important than simply avoiding fat.
Can vitamins and minerals support weight management?
Vitamins and minerals contribute to many normal body functions, but supplements are not weight-loss products. A multivitamin and multimineral supplement such as those from Vitabiotics can complement a varied, balanced diet when additional nutritional support is appropriate.
