The Myth and Dangers of Low-Fat Diets

For years, we’ve been told that fat is bad. Grocery stores are full of “low-fat” and “fat-free” products.
But what if everything we’ve been told about fat is wrong?

At Intentional Wellness, Inc., I take a functional medicine approach to health, which means I focus on getting to the root cause of health issues instead of just covering up symptoms. And when it comes to diet, one of the biggest myths we need to bust is the idea that eating fat makes you fat or unhealthy.

Why Fat is NOT the Enemy

For years, fat has been blamed for weight gain and heart disease, but the truth is, your body needs fat to function properly. Instead of fearing fat, it’s time to embrace the right kinds of fats for better energy, brain function, and overall health.

✅ Fuel Your Brain

Did you know that your brain is about 60% fat? Every thought, memory, and mood you experience depends on healthy fats. Omega-3 fatty acids, found in foods like wild-caught fish and flaxseeds, are essential for brain health and can even help prevent depression and anxiety. On the other hand, a low-fat diet can lead to brain fog, trouble focusing, and even increase your risk of neurodegenerative diseases like Alzheimer’s.

✅ Support Your Hormones

Fat is a building block for hormones like estrogen, testosterone, and cortisol. Without enough fat, your body can’t produce the hormones that regulate mood, energy, metabolism, and reproductive health. This is why people on low-fat diets often struggle with fatigue, mood swings, and even fertility issues. Healthy fats help balance hormones naturally, keeping you energized and emotionally stable.

✅ Absorb Nutrients

Some of the most important vitamins—A, D, E, and K—are fat-soluble, meaning they can’t be absorbed without fat. These vitamins support your immune system, bone health, skin, and vision. If you’re eating a diet full of vegetables but avoiding fat, your body won’t fully absorb all those nutrients! That’s why adding healthy fats like olive oil, avocados, or grass-fed butter to your meals is key to getting the most out of your food.

✅ Keep You Full

Have you ever eaten a low-fat meal only to feel hungry an hour later? That’s because fat slows digestion and helps keep you satisfied longer. When you eat enough healthy fats, you reduce cravings for processed carbs and sugar, making it easier to maintain a healthy weight without feeling deprived.

The Hidden Dangers of Low-Fat Diets

Many people believe cutting out fat will help them lose weight and be healthier. But the real danger is what happens when fat is removed from foods—it’s often replaced with sugar, artificial additives, and processed carbohydrates. These ingredients create bigger health problems than fat ever did.

❌ Weight Gain

Low-fat diets can actually make you gain weight! When fat is removed from food, companies often replace it with sugar and refined carbs to keep it tasty. This causes spikes in blood sugar that lead to energy crashes, cravings, and fat storage around your belly. Healthy fats, on the other hand, keep blood sugar stable and help with long-term weight management.

❌ Inflammation

Eating a diet high in processed carbs and sugar increases inflammation, which is a root cause of many chronic diseases. Inflammation has been linked to heart disease, diabetes, joint pain, and autoimmune disorders. Instead of cutting fat, a smarter approach is to avoid processed foods and choose whole, nourishing foods rich in natural fats.

❌ Hormone Imbalances

Since fat is essential for hormone production, not eating enough can throw your whole system out of balance. Women on low-fat diets often experience irregular periods, mood swings, fatigue, and trouble sleeping. Men can suffer from low testosterone, leading to low energy and decreased muscle mass. If you feel tired, anxious, or struggle with your metabolism, it could be because your body isn’t getting the healthy fats it needs.

❌ Poor Brain Health

The brain thrives on fat, and without enough, cognitive function suffers. Low-fat diets have been linked to memory loss, depression, anxiety, and even Alzheimer’s disease. Many people who switch to a diet rich in healthy fats notice improved mental clarity, focus, and better moods.

 

The Right Fats to Eat

Not all fats are created equal! Some are healing, while others are harmful.

The Right Fats to Eat for Optimal Health

Not all fats are created equal! Some fats heal your body, while others harm it. The key is choosing natural, whole-food sources of fat that nourish your brain, hormones, and metabolism.

Healthy Fats to Eat Daily

Adding these fats to your diet can improve your energy, mood, digestion, and overall health. These fats come from whole, natural sources and provide the essential fatty acids your body needs to thrive.

🥑 Avocados

Avocados are one of the best sources of heart-healthy monounsaturated fats, which help lower inflammation and support brain function. They’re also packed with fiber, potassium, and antioxidants, making them great for gut health and blood sugar balance. Add avocado to salads, smoothies, or eat it with a spoon for a creamy, nutrient-dense snack.

🐟 Wild-Caught Fish (Salmon, Sardines, Mackerel)

Fatty fish are rich in omega-3 fatty acids, which reduce inflammation, support brain health, and improve heart function. Eating wild-caught fish a few times a week can help lower your risk of depression, anxiety, and memory problems. If you don’t eat fish often, consider a high-quality omega-3 supplement.

🥥 Coconut Oil

Coconut oil is a unique fat because it contains medium-chain triglycerides (MCTs), which are quickly used for energy instead of being stored as fat. MCTs are great for brain function, metabolism, and gut health. Use coconut oil for cooking, add it to smoothies, or mix it into coffee for a boost of healthy fat.

🫒 Extra Virgin Olive Oil

Olive oil is one of the healthiest fats on the planet, full of antioxidants and anti-inflammatory compounds that protect the heart and brain. The key is to buy high-quality, cold-pressed, extra virgin olive oil and use it for dressings, drizzling over cooked veggies, or dipping with fresh bread.

🌰 Nuts and Seeds (Almonds, Walnuts, Chia, Flax)

Nuts and seeds provide healthy fats, fiber, and protein, making them great for blood sugar control, hormone balance, and brain function. Walnuts are especially high in omega-3s, while flax and chia seeds provide plant-based sources of essential fatty acids. Sprinkle seeds on salads, blend them into smoothies, or snack on a handful of nuts for a satisfying, nutrient-rich snack.

🐄 Grass-Fed Butter and Ghee

Unlike processed margarines, real butter from grass-fed cows is packed with healthy fats, vitamin K2, and beneficial compounds that support heart health and metabolism. Ghee, a form of clarified butter, is great for high-heat cooking and is easier to digest for people sensitive to dairy. Add a little butter to cooked veggies or use ghee to cook meats for a rich, flavorful boost of nutrition.

 

Fats to Avoid

While healthy fats nourish the body, harmful fats can lead to inflammation, heart disease, hormone imbalances, and weight gain. These fats are often found in processed foods and are best avoided.

❌ Industrial Seed Oils (Canola, Soybean, Corn, Cottonseed Oil)

These oils are often marketed as “heart-healthy,” but in reality, they are highly processed, easily oxidized, and cause inflammation in the body. They are commonly used in fast food, salad dressings, and packaged snacks. Swap them out for olive oil, coconut oil, or avocado oil.

❌ Margarine and Artificial Butter Spreads

For years, margarine was advertised as a healthier alternative to butter, but it is actually loaded with hydrogenated oils and artificial additives that contribute to inflammation and heart disease. Instead of margarine, choose grass-fed butter or ghee, which contain beneficial fats your body can use.

❌ Processed Trans Fats (Found in Fried Foods, Packaged Snacks, and Baked Goods)

Trans fats are the worst type of fat for your health. They are found in fried foods, fast food, processed pastries, and packaged snacks. These fats increase bad cholesterol, lower good cholesterol, and raise inflammation, increasing the risk of heart disease and diabetes. Always read labels, and if you see “partially hydrogenated oils,” avoid that food!

 

Take Control of Your Health!

If you’ve been stuck in the cycle of dieting, cutting fat, and feeling worse, you’re not alone. The good news is, there’s a better way!

At Intentional Wellness, Inc., Shannon can help you:
✔️ Learn how to eat for hormone balance and energy
✔️ Heal your metabolism with real, whole foods
✔️ Ditch the diet mindset and enjoy delicious, satisfying meals

🚀 Ready to feel your best? Sign up for health coaching with Shannon today!

📞 Contact me at Intentional Wellness, Inc. to book your consultation!