Is FAT actually bad for you?

June 28, 2019
Shane Nugent

We'd like to start by introducing you to Shane Nugent, our new Nutritional Expert. Shane owns SJN Nutrition and has a BSc (Hons) Sport & Exercise Science, Post Graduate Diploma in Sports Nutrition and is currently studying MSc in Sport and Exercise Science. 🧠 Safe to say, he knows his stuff!

So, we decided to ask Shane if fat is actually bad for you and get to the bottom of this myth .... 👇🏼

"Fat is an incredible part of our nutritional intakes. In my opinion, fat has received a really bad reputation over the years, and this view needs to change!

On the topic of weight loss, some people believe that if they reduce the fat intakes in their diet this will lead to weight loss. This may very well be a super effective strategy for some, but not because FAT causes FAT GAIN, but because the calories in the fat you have taken away from your dietary intakes have reduces. 

For weight loss we need to burn off more energy than we consume, so if you reduce your fat intakes and this leads to burning off more than you are consuming.

Stay consistent and you can look forward to weight loss if this is your target! However, studies comparing low fat diets and low carb diets containing the exact same calorie amounts have no significant differences at all. Meaning that you can go low carb, low fat, or use any other healthy strategy you like for that matter, and providing you’re burning more than you consume... you’re all good! 👍🏼




For health purposes we can break down fats in to different sections. The easiest way to do this is breaking them down into 3 easy sections: Unsaturated Fats, Saturated Fats, and Trans Fats. We can break each of these sections down even further, but for the purpose of having a simple system to follow these 3x categories work great. 


Unsaturated Fats

Unsaturated fats are the ones we can consume the most of as they have a whole range of health and performance benefits from assisting with joint health, to brain function and helping lower cholesterol. Some examples of quality sources include salmon, nuts, seeds and olive oil.


Saturated Fats

Saturated fats are ok too, nothing to be afraid of, it’s just that we need to consume less of these. Having more than your recommended intakes can lead to an increase in the ‘bad’ cholesterol so it’s definitely worth keeping an eye on these. Some examples of where you’ll find them are in animal fats like bacon, sausages and steak, alongside other sources like cheese, butter and many ready meals.



Trans-Fats really need to be watched. These are the fats which would be the closest to being labelled as ‘bad’. But remember, as with ANY area of your nutrition there is no such thing as a BAD food, but consuming TOO MUCH can lead to problems. It’s therefore not the food; but the quantities we have chosen to consume which is the problem! Limit trans fats as much as you can as this is the fat category we need to consume the least. Examples of trans fat sources are found in foods like cake, biscuits, chips, fried foods and pastries!


I really hope that this helps you improve your relationships with fat. Providing you don’t over-consume them you’ll be able to eat whatever you want whenever you want within reason, but not only that you’ll benefit from all the health benefits which those amazing fats can offer too!"


👉🏼 If you want to read more exclusive nutritional blogs from Shane or want to access 600+ delicious recipes for a healthy balanced diet, then click here to get started on your free trial! 👈🏼

Shane Nugent
Nutrition Expert & Owner of SJN Nutrition

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