The Truth About Healthy Fats: Stop Being Afraid of the Good Stuff

Coach Paris
Jun 23
3 min read

The Truth About Healthy Fats: Stop Being Afraid of the Good Stuff

Let’s talk fat. For decades, we were told to fear it. Low-fat everything hit the shelves, and suddenly fat was the enemy. But science has caught up, and the truth is loud and clear:

Fat is not the problem.

In fact, healthy fats are essential for weight loss, hormone balance, brain health, skin glow, and—bonus—feeling full and satisfied.

The fear of fat is outdated. Let’s unpack what healthy fat really is, why it matters, how it supports your weight loss journey, and how to add it to your diet without overdoing it.

What Are Healthy Fats?

There are three types of fat:

Unsaturated fats (the good guys): Found in avocados, nuts, seeds, olives, and fatty fish.
Saturated fats (moderate): In animal products and coconut oil. Not bad in moderation.
Trans fats (avoid): Found in processed, packaged foods. These are the true enemies.

Your body needs unsaturated fats—especially omega-3s and omega-6s—for everything from energy to nutrient absorption to inflammation control.

Why You Need Healthy Fat to Lose Weight

1. Fats help control hunger. Fat takes longer to digest, so it helps you stay fuller longer. That means fewer snacks and less overeating. Power of 13 #8 is all about this: Learn about and incorporate healthy fats each day.

2. Fats support hormones. Your body makes hormones from fat. If you're constantly hungry, moody, or fatigued, your fat intake might be too low.

3. Fats increase nutrient absorption. Many vitamins (A, D, E, K) are fat-soluble. Without healthy fat in your meals, your body can’t use those nutrients fully.

4. Fats fight inflammation. Omega-3s found in salmon, chia seeds, walnuts, and flaxseed help reduce inflammation, which is linked to everything from weight gain to joint pain.

5. Fats make food taste better. Let’s be real—fat adds flavor and satisfaction. Meals without fat tend to leave you craving more.

How to Add Healthy Fat Without Going Overboard

Fat is calorie-dense (9 calories per gram), so portions still matter. A little goes a long way. Here’s how to add it smartly:

1. Measure it out. Use a tablespoon, not a pour. That olive oil drizzle? It adds up fast.

2. Pick 1-2 sources per meal. Examples:

1/4 avocado on your salad
1 tablespoon olive oil for roasting
1 ounce almonds as a snack
1 tablespoon chia seeds in your smoothie

3. Track your intake. Use Power of 13 #4: Track your food and your feelings. You might notice fat helps with satiety, mood, and energy.

4. Avoid the fake stuff. No margarine. No weird low-fat substitutes. Choose whole, real fats in their natural forms.

5. Pair fat with fiber and protein. This is the magic combo for staying full and keeping blood sugar stable.

Real-Life Example

One of my clients was stuck in a low-fat, high-carb cycle. She constantly felt hungry, craved sweets, and had zero energy for workouts. We added half an avocado to her lunch, a handful of walnuts to her oatmeal, and swapped fat-free dressing for a vinaigrette with olive oil.

Result? More energy, fewer cravings, and she lost 5 pounds in 3 weeks without changing anything else.

Fat didn’t make her fat. It helped her lose fat.