Anyone who wants to lose weight, whether with the support of modern weight loss injections or with classic nutrition coaching, often starts with the same thought: fat has to go. After all, fat provides 9 calories per gram, more than twice as many as carbohydrates or protein. But that is where a common misconception comes in. Fat is not the enemy. It is an essential part of healthy, sustainable weight loss.
Why fat is essential for the body
Key functions of dietary fat
Fats play many vital roles in the body. They are necessary for:
- Absorbing fat soluble vitamins (A, D, E, K)
- Producing hormones
- Maintaining healthy cell membranes
- Brain function and nerve signaling
- Long lasting satiety
Why this matters during a calorie deficit
Especially during a calorie deficit, whether with or without weight loss injections, it is crucial to continue supplying the body with these nutrients. Eating too low fat for too long can contribute to nutrient deficiencies, stronger cravings, and hormonal imbalances.
Fat and weight loss injections
Why nutrient density becomes even more important
Weight loss injections, such as GLP 1 based medications, reduce appetite and slow gastric emptying. Many people therefore eat less automatically. That is exactly why nutrient density matters so much.
How healthy fats can support treatment
Healthy fats can help in several ways:
- They help you feel satisfied even with smaller portions.
- They support more stable blood sugar.
- They improve taste and can make meals easier to tolerate.
Why eliminating fat can backfire
Completely avoiding fat can contribute to nausea, low energy, or intense cravings, symptoms that can undermine treatment success.
Which fats are “healthy”
Recommended options
- Unsaturated fats from olive oil, canola oil, and avocado
- Omega 3 fats from fatty fish (for example salmon, mackerel), flaxseed, and walnuts
- Nuts and seeds in moderate amounts
What to limit
- Highly processed trans fats
- Saturated fats from heavily processed foods
- Large amounts of animal fats (fatty meats, processed meats, and full fat cheeses)
Does fat make you gain weight
Calories and energy balance matter most
Weight gain does not come from fat alone. It comes from a sustained calorie surplus. Studies suggest that eating patterns with a moderate fat intake, such as the Mediterranean diet, can support both weight loss and metabolic health.
Why coaching can help
Especially when paired with professional nutrition coaching, patients learn how to use fat strategically and appropriately, rather than avoiding it across the board.
Conclusion
Use fat intentionally, not as something to eliminate
Even during a calorie deficit and weight loss therapy, fat is not a problem. It is a tool.
Choosing the right types and amounts of healthy fats supports satiety, nutrient intake, and long term success, and it helps make dietary change both realistic and enjoyable.
Sources
- German Nutrition Society (DGE): Fats in the diet
- WHO (2023): Healthy diet, fats and fatty acids
- Hall et al. (2022). Energy balance and body weight regulation. The American Journal of Clinical Nutrition
- Estruch et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet. NEJM
- Astrup et al. (2020). Dietary fat and obesity: still an open question. The Lancet Diabetes & Endocrinology