Fear of fats: why it holds you back (and how to use them in moderation)

EAT
Scritto da Riccardo

If you instinctively want to cut out all fat (0% yogurt, egg whites only, chicken + "sad" salad), it's not because you're "wrong." It's because for years we've been sold a simple image: lean = fat-free.

It's a shame that in real life it often works the other way around: you cut out fats "to be good," then you lack satiety, you lack flavor, and you end up looking for compensation elsewhere.

For those who

For you if:

  • you're afraid that "a drop of oil" will ruin everything

  • alternate "super clean" days with days of snacks and aggressive hunger

  • You feel like you're eating "light," but you don't feel stable.

Not for whom

This is not the right article if:

  • you have a medical condition that requires a specific plan (here we will stick to the general framework )

  • Are you looking for the "perfect" diet or a list of prohibitions?

In short

Fats are neither "magic" nor "poison." They are part of a meal.

  • Yes, they are denser in calories.

  • Yes, they can improve taste and satiety.

  • No, "eliminating" them does not automatically make you fitter.

The Oukside approach is this: don't demonize fats. Learn to use them in moderation.

 

Mini-rule: what does "fat to taste" really mean?

  • If the dish is already "fatty" (e.g., salmon, whole eggs, rich meat, cheese), there is often no need to add oil "for sport."

  • If the dish is lean and dry (chicken + vegetables), a "healthy" fat (oil, nuts, a full-fat dairy product) can give you satisfaction and stability.

  • The practical signal: if you feel "empty" after a meal and start looking for food, often the problem is not willpower. It's the structure of the meal.

 

Principles

1) “They have more calories” does not mean “they are the enemy.”

It's true: 1 g of fat provides more energy than 1 g of carbohydrates/proteins. But the point is not to win at Tetris with calories.

The point is to create meals that make your day manageable. And often fats (the right ones, in the right amounts) help with this.

2) If you remove taste and satiety, the body "recovers" elsewhere.

When the only strategy is to cut, this is what happens:

  • you start eating "proper" portions, but they are not enough for you

  • increase in random snacking (sweet or savory, unintentional)

  • Everything becomes more fragile: all it takes is one bad day and the whole thing falls apart.

3) “Lean” is not a nutritional strategy

It's a play on words: "lean" (physical) does not mean "fat-free" (on the plate).

Many people manage to be consistent not because they eliminate fats, but because they stop swinging between extremes.

Evidence (without study fetish)

  • Energy density matters: for the same volume, denser foods make it easier to "go up" in calories without noticing. This also applies to fats, so you need to use your judgment, not fear.

  • The relationship between fats and satiety is not a magic wand: it depends on context, combinations, and meal design. In practice: fats + proteins + vegetables tend to hold up better than "lean + fiber + anxiety."

  • When it comes to cardiovascular health, it's not a question of "fat yes/no": what matters is what kind of fat you eat and what you replace it with. In general, replacing some of your saturated fat intake with unsaturated fat is a sensible move, especially if you have high LDL.

If you want to learn more about these two pieces without taking sides:

In practice (2–4 "starter" moves)

1) Stop doing "light regardless"

For 14 days, try turning off autopilot on:

  • 0% yogurt always

  • egg whites only

  • light cheeses only

  • “banned oil”

You're not "breaking the rules": you're regaining realism.

2) Add a deliberate fat to your meal (when needed)

It's not about "filling up on fats." It's about choosing one thing that makes the meal stable.

Practical examples:

  • Breakfast: yogurt (not 0% fat) + dried fruit or whole eggs (not just egg whites)

  • Lunch: vegetables dressed with extra virgin olive oil or a portion of non-light cheese

  • Dinner: alternate lean proteins with richer proteins (e.g., salmon, chicken thighs) instead of always having "chicken/cod."

3) If the objection is "cholesterol," take the mature approach.

Don't change everything "on a whim": check things out carefully (and, if necessary, seek guidance).

4) Use feedback (not fear)

After 10–14 days, ask yourself:

  • Am I less hungry "unexpectedly"?

  • Do I snack less automatically?

  • Do I feel more satisfied after meals?

If so, you have just found a leverage point. And leverage is a multiplier.

Signals & stops

  • If increasing your fat intake causes significant discomfort (nausea, pain, persistent diarrhea), stop and consult a professional.

  • If you have a personal/family history of cardiovascular problems or critical lipid levels, there is no need to panic: what you need is good judgment and monitoring.

  • If you realize that "fat" for you only means sweets or junk food, then the issue isn't fat: it's the context (rhythm, stress, habits).

FAQs about fear of fats

Do fats make you fat?
No: weight gain is a balance over time. Fats are denser, so they can make it easier to "put on weight" if you add them indiscriminately. But avoiding them altogether often makes you less stable and less consistent.

Always use raw oil?
No. "Raw" is a good habit when taste and quality are required, but it is not a talisman. The point is: is it really needed in that dish? If yes, use it. If not, don't add it automatically.


If I have high cholesterol, should I eliminate fats?
No: often the best approach is to improve quality and substitutions (less saturated, more unsaturated) and look at the overall pattern. For guidance: Cholesterol.

Are eggs "fatty"? Should I avoid them?
Not by default. It depends on your circumstances and your test results, not on fear. Read here: How many eggs per week?

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Richard

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