Why You Should Never Avoid Healthy Fats

For years, we've been told to fear fats.

Low-fat diets, fat-free products and calorie counting became the norm, and with it came a wave of hormonal issues, cravings, metabolic decline, bloating, gut problems and stubborn weight gain.

Today, we know better.

Healthy fats are essential for optimal health. They are not optional. They are not "fattening". And avoiding them can do far more harm than good.

Let's break down why your body needs healthy fats every single day, especially if you're a woman navigating perimenopause, gut issues, metabolic repair, or simply trying to feel your best.

Healthy Fats Are Crucial For Hormone Balance

Your hormones are made from fatty acids and cholesterol.

If you don't eat enough healthy fats, your body can't produce hormones effectively.

Low fat diets can lead to:

• Worsening PMS or perimenopause symptoms

• Irregular cycles

• Low mood and anxiety

• Increased stress response

• Fatigue and poor recovery

Women often assume "it must be my hormones," when really...it's because they've been avoiding the very building blocks hormones require.

Healthy Fats = Healthy Hormone Production.

Fats Help Stabilise Blood Sugar and Cravings

Pairing carbohydrates with healthy fats helps slow the release of glucose into the bloodstream.

This means:

• Fewer blood sugar spikes

• More stable energy

• Reduced cravings

• Feeling fuller for longer

• No more afternoon crashes

Cutting fats too low is one of the fastest ways to trigger reactive hunger, emotional eating and sugar cravings, because the body is desperately seeking energy and balance.

Fats are your natural appetite and blood sugar regulator.

They Play a Major Role in Gut and Microbiome Health

This is the part most people don't realise.

Healthy fats support proper bile flow, which is vital for:

• Digestion

• Absorption of fat-soluble nutrients (A,D,E,K)

• Detoxification

• Gut barrier integrity

• Supporting a diverse, healthy microbiome

When clients avoid fats, I often see:

• Bloating

• Constipation

• Dry Skin

• Low vitamin D

• Poor digestion

• Difficulty tolerating a wider range of foods

A well-functioning gut needs healthy fats to thrive.

Healthy Fats Improve Metabolic Health (Rather Than Cause Weight Gain)

Here's the myth buster:

Eating fat does NOT make you gain fat.

What healthy fats do:

• Reduce inflammation

• Improve insulin sensitivity

• Support mitochondrial energy production

• Enhance fat-burning capacity

• Promote satiety (less snacking)

Weight gain is far more strongly linked to:

• Processed foods

• Constant grazing

• High GI and simple carbs

• Stress

• Poor sleep

• Gut dysbiosis

Healthy fats actually support weight loss, especially around the midsection.

Your Brain and Mood Rely on Healthy Fats

Your brain is literally 60% fat.

When fat intake is too low, symptoms often include:

• Brain fog

• Mood swings

• Irritability

• Low motivation

• Poor memory

• Anxiety

Omega-3 fats are especially important for neurotransmitter signalling and reducing inflammation in the brain.

Healthy fats = improved cognition, calmer mood, clearer thinking.

What Happens When You Avoid Fats ?

When someone removes fats from their diet, here's what I often see clinically:

• Hormone imbalances

• Cravings and overeating

• Blood sugar instability

• Thyroid sluggishness

• Constipation and bloating

• Dry, flaky skin

• Low vitamins A,D,E, K

• Brain fog

• Fatigue

• Slowed metabolism

Stubborn weight (especially belly fat)

In other words, avoiding fats often creates the very symptoms people are trying to fix.

Healthy Fats You Should Include Daily

• Extra virgin olive oil

• Avocado & avocado oil

• Nuts & seeds (and nut/seed butter)

• Oily fish (salmon, sardines, mackerel)

• Pasture-raised eggs

• Grass-fed butter or ghee

• Coconut milk, cream, flakes or oil

These foods work synergistically to improve hormones, gut health, metabolic function and overall wellbeing.

Why This Matters For Women In Perimenopause

During perimenopause:

• Hormone production fluctuates

• Insulin sensitivity often declines

• Mood becomes more fragile

• Sleep often becomes disrupted

• Inflammation can increase

This makes healthy fats even MORE important than ever.

Fats help stabilise hormones, support the nervous system, keep blood sugar steady and reduce inflammation.

They set the foundation for easier weight management and calmer, more consistent energy levels.

The Takeaway

Healthy fats are not the enemy - they're a missing piece of the puzzle.

If you want balanced hormones, stable moods, healthy metabolism, better digestion and fewer cravings, fats MUST be part of your daily intake.

Eating fats doesn't make you unhealthy.

Avoiding them does.

Want personalised support ?

If you're ready to balance your hormones and improve your metabolism and optimise your gut health, I'd love to support you.

Book your New Year appointment so you can start feeling energised, clear, confident and in control.