Contrary to what we were taught in the ’80s and ’90s regarding dietary fat, fat is actually a crucial component of a healthy diet. While we were diligently lowering our fat intake, the incidences of obesity, diabetes and heart disease increased.
A 2008 study from the Albert Einstein College of Medicine, published in the American Journal of Preventive Medicine, argues that the current guidelines against dietary fat may have contributed to our current obesity epidemic. The report evaluates 30 years of U.S. dietary habits and concludes that as Americans reduced their intake of dietary fats, they increased their consumption of total calories in the form of carbohydrates, which caused weight gain.
We now understand that fat helps to control the appetite by boosting satiety. In addition, the excess consumption of sugar and other carbohydrates are converted into fat as a result of high blood sugar levels. When blood sugar is balanced, however, your body burns off unnecessary body fat and maintains stable energy levels. To achieve this balance, consume healthy fat and some protein with your meals and snacks. Focus on quality sources of animal protein (organic, free-range, wild), healthy sources of fats (grass-fed butter, ghee, olive oil, avocado, coconut oil, small amounts of nuts and seeds), and choose low-glycemic vegetables and fresh fruits as your sources of carbohydrate.
*Mean weight (pounds) based on 40 year old male and female
| Year | Male | Female | Calories from Fat |
| 1971 | 177 lbs | 141 lbs | >40% |
| 2010 | 194 lbs | 167 lbs | <33% |