Why You Shouldn’t Fear Fat – Especially as a Woman
For years, fat was wrongly blamed for weight gain and poor health. Low-fat products filled supermarket shelves, and many women were led to believe that avoiding fat was the key to a leaner, healthier body.
But here’s the truth: fat is essential, especially for women.
Fat Isn’t the Enemy – It’s Essential
Fat plays several critical roles in the body. It helps with:
Absorbing fat-soluble vitamins like A, D, E and K
Supporting brain health and nervous system function
Protecting your organs and regulating body temperature
Providing a slow-burning, reliable source of energy
But there’s more to the story – especially when it comes to women’s health.
Why Women Need Dietary Fat
For women, fat is especially important because it supports the production of key hormones like oestrogen and progesterone. These hormones are essential for:
Menstrual cycle regulation
Mood and emotional balance
Fertility
Recovery and bone health
When dietary fat is too low, the body may struggle to produce enough of these hormones, which can lead to irregular periods, low energy, disrupted sleep, and more. Women who train hard, diet aggressively, or follow very low-fat meal plans are particularly at risk.
Fat and Hormone Balance – What You Need to Know
Hormones are made from cholesterol and fats, and when fat intake drops too low, the body’s hormone production can suffer. This is especially relevant for active women or those dealing with stress or burnout.
Balanced fat intake helps the body:
Maintain regular hormone function
Support adrenal health and reduce stress impact
Improve cognitive function and emotional wellbeing
Best Sources of Healthy Fats
The goal isn’t just to “eat more fat,” but to choose the right kinds of fats that nourish your body and support your health.
Healthy fats to include:
Avocados
Extra virgin olive oil
Nuts and seeds
Oily fish like salmon, sardines or mackerel
Whole eggs
These fats can be easily added to meals to improve satiety, help regulate appetite, and keep your energy levels steady throughout the day.
What to Avoid – Not All Fats Are Equal
Not all fats support your health. It’s best to limit:
Trans fats – often found in processed snacks, baked goods, and fried foods
Highly refined vegetable oils – such as sunflower, soybean, and corn oil, which can promote inflammation when consumed in excess
The focus should be on whole, minimally processed sources of fat that work with your body, not against it.
Conclusion
Fat is not something to fear – it's a vital part of a balanced, supportive way of eating. For women in particular, fat plays a crucial role in hormone health, energy, and long-term wellbeing.
If you're aiming to feel stronger, more energised, and truly in control of your health, make sure fat is part of your nutrition – just from the right sources, in the right amounts.
