This is a question we hear a lot at CrossFit Structure:
“Does eating fat make you gain fat?”
The short answer? No.
So why do so many people still avoid it?
Well, we can thank the diet industry’s low-fat craze back in the ‘90s, plus the fact that “body fat” and “dietary fat” sound like the same thing (they’re not). Add to that the way the word “fat” is used to describe people, and it’s no surprise that “low-fat” labels are still everywhere.
But let’s be clear: dietary fat isn’t the enemy. It’s one of the three essential macronutrients (the other two being protein and carbs), and it plays a huge role in keeping your body healthy.
Fat provides energy, supports hormone function, and delivers essential fatty acids that your body can’t make on its own — you need to get them from food. These good fats can improve health, performance, body composition, and even brain function.
You’ve probably heard of “good fats” — also known as unsaturated fats — found in foods like fish, nuts, and avocado. These should definitely be part of your nutrition plan.
There are also saturated fats, mostly from animal products and some plants. There’s debate around them, but the general rule: small amounts from quality sources are okay — just don’t overdo it on processed or fast food.
Then there are trans fats, which are found in processed foods. These are the ones to really avoid — they’ve been linked to a higher risk of heart disease, stroke, and more.
So what does cause weight gain?
Most often, it comes down to overconsumption — especially of refined carbs and added sugars, not fat. Many processed foods are packed with both sugar and fat, and they’re designed to be delicious and hard to stop eating. That’s where it becomes easy to consume too many calories without realising it.
It’s not that fat is bad — it’s the amount and the context that matter. A handful of almonds? Great. A whole tub of ice cream while binge-watching Netflix? Not so great.
So here’s the bottom line:
✅ Eating healthy fats won’t make you fat.
✅ Too much sugar, processed food, and not enough movement? That’s where the problems start.
✅ Fat is part of a healthy, balanced diet — especially when you’re training hard.
And the best part? You don’t have to figure all this out on your own.
At CrossFit Structure Katie delivers out Nutrition program. Katie is a UK Registered Specialist Dietitian who can help you build a personalised nutrition plan that actually works with your life, your training, and your goals.
Want help with your nutrition?
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