Dietary Fats Explained: Frequently Asked Questions

Dietary fat is essential for hormone production (like testosterone and estrogen), brain function, cell membrane integrity, and proper absorption of Vitamins A, D, E, and K.

No. Consuming more calories than you burn makes you gain weight. Fat is more calorie-dense (9 cals/g) than protein or carbs (4 cals/g), so it's easier to overconsume, but fat itself does not directly convert to body fat unless you are in a surplus.

Saturated fats (solid at room temp, like butter/coconut oil) were typically linked to heart disease, though modern research is nuanced. Unsaturated fats (liquid, like olive oil) are widely considered heart-healthy.

Yes. Artificial trans fats (partially hydrogenated oils) increase bad cholesterol (LDL) and decrease good cholesterol (HDL). They are strongly linked to heart disease and inflammation and should be avoided entirely.

Both are essential, but modern diets are too high in Omega-6 (vegetable oils) and too low in Omega-3 (fatty fish). An imbalance promotes inflammation. Aim to increase Omega-3s by eating salmon, walnuts, or flaxseeds.

For most people, dietary cholesterol (like in egg yolks) has minimal impact on blood cholesterol levels. Your liver self-regulates production. Eggs are a highly nutritious superfood.

Medium-Chain Triglycerides are a type of fat found in coconut and palm oil. They are digested rapidly and sent directly to the liver, making them a quick source of energy, popular in Keto diets.

Neither is universally 'better'. It comes down to adherence and personal health markers. Some people feel better on lower fat, while others thrive on higher fat (Keto). Total calories and food quality matter most.

It is high in saturated fat but unique due to MCTs. It can raise HDL (good) cholesterol but also LDL. Like all fats, it should be consumed in moderation as part of a balanced diet.

Vitamins A, D, E, and K are fat-soluble. This means your body cannot absorb them effectively unless eaten with some dietary fat (e.g., eating a salad with olive oil dressing).

General guidelines suggest 20-35% of daily calories from fat. If you eat 2,000 calories, that’s 44-77 grams of fat. Dropping below 15-20% can affect hormones negatively.

Dry skin, hair loss, feeling constantly cold, hormonal issues (irregular cycles in women, low testosterone in men), mental fatigue, and increased hunger.