Nutrition Fact or Fiction: Does Fat Make You Fat?

Photo by Brooke Lark on Unsplash

The simple truth is no, fat specifically, does not make you fat.  Weight gain and weight loss are related to the total number of calories consumed and the amount of energy you expend in a day.  If you are in a caloric surplus (consuming more calories than energy expended), you will gain weight.  If you are in a caloric deficit (consuming less calories than energy expended), you will lose weight.  Fat does however contain more calories per gram than both protein and carbohydrates (fat= 9 cal/g, protein & carbs= 4 cal/g) so eating more fat can cause you to consume more calories quicker, which is one of the reasons why it can often be mistaken as “bad”.


Your macronutrient breakdown (fat:protein:carbs) can, however, affect your body composition.  Depending on your body type (ectomorph, mesomorph, or endomorph), which can affect the way your body processes different macros, consuming a higher percentage (of the macro breakdown) of healthy fats may actually help you to lose body fat.  


Fat is also often associated with things like deep fried, processed and unhealthy foods.  The truth is that fat is essential to our diet and there are many healthy fat options that we should be consuming regularly, for example, avocados, nuts, and fish.


More recent research has been showing that the real villain when it comes to weight gain isn’t actually fat, but rather added sugar and refined carbohydrates that spike our insulin levels. (Brodwin, 2017).   When we consume more sugars than our body needs it is no longer stored as glycogen (which we use for energy) and is then stored as fat in the body. 


How to Take Action:


-eliminate as much processed and refined sugars that you can

-satisfy your sweet tooth instead with a moderate amount of fibre rich fruit

-switch out the fried foods for natural whole food fats (ex. Avocado, nuts/nut butter, fish)

-consult with a nutrition coach to help you come up with an action plan



All information contained in this blog post has been researched and written by Precision Nutrition Level 1 certified coach Morgan Rozon.  Please keep in mind that all body types are different and there are many factors that contribute to a healthy lifestyle and fat loss.  This post is meant to give you some information to consider but please always consult your doctor and/or nutrition coach before making any drastic lifestyle changes.  If you are interested in doing Nutrition Coaching with Morgan please contact her at

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