Fats in the Fitness Diet: Which, How Much and Why Not to Cut

Fat has been the victim of 40 years of nutritional demonization. Today we know that cutting it too much is just as bad as exceeding it. For those who train, the role of hormones, satiety and nutrient absorption makes fat essential.

Why fat matters for those who train

Direct answer: Fat is an energy substrate, a component of cell membranes, a precursor of steroid hormones (testosterone, estrogen) and a facilitator of the absorption of vitamins A, D, E and K. Cutting too much compromises hormones and recovery. The ideal dose for those who train is 20 to 35% of calories.

Types of fat

Saturated

• Sources: meats, butter, cheese, coconut oil, chocolate
• Function: energy, structure; precursor of some hormones
• Recommendation: moderation, <10% of calories

Monounsaturated

• Sources: olive oil, avocado, chestnuts, peanuts
• Function: favorable lipid profile, satiety
• Recommendation: prioritize

Omega-6 polyunsaturated

• Sources: vegetable oils (corn, sunflower, soy), nuts
• Function: essential but abundant in the modern diet
• Recommendation: do not overdo it (omega-6/omega-3 ratio is already high)

Omega-3 polyunsaturated

• Sources: fatty fish (sardines, salmon, tuna), flaxseed, chia, nuts
• Function: anti-inflammatory, cardiovascular health, cognition
• Recommendation: increase, supplement if low consumption

Industrial trans

• Sources: margarine, sandwich cookies, industrialized fried foods
• Function: none beneficial
• Recommendation: avoid completely

Daily quantity

Profile	% of calories	g/kg of weight
Sedentary	25 a 35%	0,7 a 1,0
Recreational training	20 a 30%	0,8 a 1,2
Standard hypertrophy	20 to 30%	0.8 to 1.2
Aggressive cut	15 a 25% (mínimo 0,8)	0,8 a 1,0
Low carb high	30 a 45%	1,5 a 2,5

Practical example

Man 80 kg, 2800 kcal, hypertrophy:

• 25% fat = 700 kcal = 78 g
• Distribution: 20 g morning (nuts, egg), 20 g lunch (olive oil), 20 g snack, 18 g dinner

Woman 65 kg, 1800 kcal, cut:

• 22% fat = 396 kcal = 44 g
• Minimum: 0.8 × 65 = 52 g → adjust to 26% (52 g)
• Distribution: egg, avocado, moderate nuts, olive oil

Common myths

“Low fat is better for health.” Evidence no longer supports this. Mediterranean diets with 35 to 40% fat (olive oil, nuts) have a better cardiovascular profile in several studies.

“Fat clogs arteries.” Simplistic view. Atherosclerotic process involves inflammation, oxidized LDL, high blood sugar, lifestyle — not just fat intake.

“Coconut oil is superfood.” Rich in saturates. It’s not poison, it’s not a miracle. Moderation.

“Avocado is a bad fat because it makes you fat.” Avocado is mono fat + fiber, highly satiating. It makes you fat if you leave the TDEE, like any food.

“Eggs raise cholesterol.” Moderate consumption (up to 2 to 3 per day) does not raise LDL significantly in most people. Current studies have acquitted the egg.

Omega-3: the supplement that makes a difference

Dose

• 1 to 3 g/day of EPA + DHA
• Check label: many products have “1000 mg of fish oil” but only 300 mg of EPA+DHA

Documented benefits

• Cardiovascular health
• Muscle recovery (delayed pain reduction)
• Cognition and mood
• Modulation of chronic inflammation

For whom

• Who doesn’t eat fatty fish 2–3x/week
• Diets high in omega-6
• In high training volume or inflammatory contexts
• More info at Omega-3: dose of EPA and DHA

Common mistakes

Cut fat to “accelerate the cut”. Below 15% of calories for weeks, hormones drop, satiety drops, adherence drops.

Do not count olive oil. Half a tablespoon = 60 kcal. Easy to add an invisible 300 kcal.

Use margarine thinking it is healthy. Many still have hydrogenated fat in small proportions. Prefer butter in moderation or olive oil.

Ignore omega-3. Low consumption is standard in Brazil; supplement or increase fish.

Eat “chestnuts as much as you want”. Caloric, good, but portion matters. Handful = 30 g = ~180 kcal.

Tips used by personal trainers

• In stagnant cuts, check fat before cutting more carbohydrates
• Raw extra virgin olive oil on salad: cheap, healthy, fits into any diet
• Including fish 2x/week replaces supplements in many cases
• Whole egg: cheap, complete, satiating; 2 to 3 units per day will do
• Roasted unsalted peanuts: protein + fat, great value for money as a snack

Key Points

• Fat covers 20 to 35% of calories in most profiles
• Never below 0.8 g/kg
• Prioritize mono and polyunsaturated
• Omega-3 from source or supplement is essential
• Avoid industrial trans altogether

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Additional reading:

• Omega-3: dose of EPA and DHA
• TDEE and energy expenditure
• Caloric deficit: how to calculate
• Protein per day for hypertrophy