What Does It Mean to “Eat Enough Fats”?

Hey friend—

Let’s talk about fat. Not the kind that diet culture tried to scare you with. The kind your body actually needs to thrive.

Eating “enough fats” isn’t about hitting a number or fearing the avocado. It’s about tuning in—externally and internally—to find your personal sweet spot. So let’s break it down.

💡 Why Fats Matter

Fats are essential. They help regulate hormones, nourish your skin, hair, nails, and internal tissues, and act as your body’s backup energy source.

Too little, and you might:

• Feel unsatisfied after meals

• Struggle with coordination or balance

• Experience brain fog or slow thinking

• Notice dry, brittle hair, skin, or nails

• Recover poorly from workouts

• Feel sluggish or fatigued

Too much, and you might:

• Feel overfull or heavy

• Gain excess body fat

Just right—the Goldilocks zone:

• You feel satisfied after meals

• Your energy is steady all day

• You perform well physically

• Your mind feels clear

• You recover easily

• You maintain a healthy weight

🧭 How Do You Know What’s “Enough”?

There’s no universal rule. But there are two powerful tools you can use:

1. External Guidelines

Start with a simple hand portion guide. If you’re eating 3–4 meals a day, most people do well with 1–2 thumb-sized portions of fats per meal.

👉 How many thumb-sized portions are you already eating each day?

This is just a starting point. Your body, goals, and lifestyle will shape what’s right for you.

2. Internal Signals

Your body is wise. It sends signals—hunger, fullness, energy, mood, cravings. Learning to read those signals is key to self-regulation.

Ask yourself:

• Do I feel satisfied after meals?

• Is my energy steady or crashing?

• Is my skin glowing or dry?

• Am I recovering well from workouts?

Create your own “fat matrix”: What does too little, too much, and just enough feel like for you?

Then, match that feeling to your thumb portions. That’s your personal, experimentally-tested “enough.”

🧠 Smart Fats, Sneaky Portions

Here’s a little truth bomb: even healthy fats can be mis-portioned.

You might be making a smart choice—adding avocado, nuts, or seeds to your salad, or grabbing a handful of trail mix as a snack—but those portions can get out of whack real fast.

Let’s zoom out: 👉 Most humans do well with 1–2 thumb-sized portions of fat per meal.

Now think about this:

• Half an avocado? That’s already 2+ thumbs.

• A small handful of almonds? Easily 2–3 thumbs.

• A sprinkle of seeds, a drizzle of olive oil, and a spoonful of nut butter? You’re stacking up portions without even realizing it.

These are nutrient-rich, smart fat choices—but they’re also calorie-dense. So while your intentions are golden, your portions might be tipping the scale.

What to do?

• Be mindful of how many “thumbs” you’re stacking in a day.

• Use hand portions to eyeball and balance.

• Don’t fear fat—just portion it with awareness.

Smart fats are powerful allies. But even allies need boundaries.

Practice Makes Progress

Eating slowly helps you tune in. Fullness cues are subtle, and they show up best when you’re not rushing.

No matter how much fat you start with, you can always adjust mid-meal. Your anchor:

👉 Eat to just satisfied.

🥥 Not All Fats Are Created Equal

People used to think dietary fat made you fat, slow, and heart attack-y. Science knows better now.

Healthy fats are:

• Naturally occurring (like in olives, nuts, seeds)

• Minimally processed (pressed or ground, not chemically altered)

Why healthy fats?

They:

• Help you recover faster

• Nourish your brain, eyes, and cell membranes

• Help absorb vitamins A, D, and K

• Keep your hormones humming properly

They help you feel good, perform well, and recover easily. Plus… they taste amazing. (Avocado, nut butter, coconut, and a little dark chocolate? Yes please.)

Believe it or not, healthy fats can even help you lose fat. Wild, right?

🔥 Choose the Right Fat for the Job

Because of their chemical makeup, not all fats are ideal for cooking. Some go rancid or lose nutrients when heated too much.

Better for high heat (searing, roasting):

• Clarified butter (ghee)

• Grapeseed oil

• Avocado oil

Better for medium heat (sautéing, simmering):

• Regular butter

• Coconut oil

• Extra-virgin olive oil A little beef tallow, pork fat, or chicken fat? Adds flavor and stability.

Don’t cook with these (use cold):

• Hemp seed oil

• Pumpkin seed oil

• Walnut oil

• Hazelnut oil

• Flax seed oil

  These are perfect for salad dressings or drizzling. They’re flavorful but delicate—heat can wreck their benefits.

🧑‍🍳 Fat Cooking Tricks & Tips

• Avocados: Sub for butter in baking.

• Flavored oils: Sauté garlic/onions in olive oil, then save the oil for dressings.

• Coconut milk: Great dairy-free creamy swap for soups or mashed potatoes.

• Nut butters: Make your own tahini, peanut butter, or hummus in a blender.

• DIY salad dressing:

  • 1 part oil

  • 1 part acid (vinegar or lemon juice)

  • Add herbs, garlic, mustard, or yogurt to emulsify

  • Shake it up in a jar or blend it. Done.

Once you get the hang of it, you may never buy bottled dressing again.

🧪 Work With Yourself

What’s reasonable for you right now?

Start with small upgrades that feel doable. This is a game and an experiment. Try things. Notice what works. Adjust. Repeat.

You’re not aiming for perfect. You’re aiming for better. One thumb at a time.

You’ve got this.

—Vanje 💚