If you've ever stood in the supermarket, staring at shelves screaming “low-fat,” “zero-fat,” or “guilt-free,” while trying to make a healthy choice, you're not alone. For decades, we’ve been sold the idea that cutting fat is the key to staying slim, healthy and energised. But what if that advice was all wrong?
Let’s break it down.
The Low-Fat Lie
We’ve all seen the labels, fat-free yoghurt, skimmed milk, reduced-fat spreads. These products promise health but often leave us feeling unsatisfied, always a little bit hungry, and somehow... not healthier.
That’s because when manufacturers take fat out of food, they usually add sugar, starches, or other processed ingredients to make up for the lost flavour. These substitutes spike your blood sugar, increase insulin levels, and often lead to more hunger, not less.
Why Your Body Needs Fat
Contrary to what we were told in the ‘80s and ‘90s, fat is essential especially for women, and especially as we get older.
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Your hormones? Made from fat.
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Your brain? Around 60% fat.
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Your skin? Glows because of fat.
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Your metabolism, nerves, energy? All powered by healthy fats.
Natural fats keep you fuller for longer, support stable blood sugar, and actually help your body burn fat more effectively without the crashes and cravings caused by high-carb, low-fat diets.
But Doesn’t Fat Make You Fat?
This is the myth the food industry built entire marketing campaigns around. In reality, you gain fat by eating too many simple carbs, especially sugar. That’s what spikes insulin and tells your body to store fat.
Fat itself doesn’t spike insulin. In fact, fat can reduce appetite and support weight loss, especially during perimenopause and menopause when hormone support becomes more crucial.
The Real Fat Heroes
Bring back these nourishing, satisfying full-fat foods:
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Avocados
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Grass-fed butter
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Full-fat cheese (the real stuff, not processed slices)
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Coconut oil
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Extra virgin olive oil
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Oily fish like salmon and mackerel
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Egg yolks
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Full-fat yoghurt or kefir
Bonus points if it’s organic.
Fats to Ditch
Not all fats are created equal. These are best left on the shelf:
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Vegetable oils (sunflower, soybean, corn)
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Margarine
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Hydrogenated fats (those found in many ultra-processed foods)
These oils are inflammatory and heavily processed — more chemical bath than real nutrition.
Final Thoughts
To every tired, overworked woman, especially those over 40 your body isn’t broken. It’s just been fed the wrong way. Bring back real food, including healthy fats, and you’ll be amazed at the transformation:
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Steadier energy
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Better moods
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Glowing skin
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No more mid-afternoon crashes
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A satisfied, happy belly
A Little Extra Support
Before your meals, try our apple cider vinegar capsules a simple, natural way to help reduce insulin spikes by up to 30%. They support weight loss, gut health, and overall energy. You’ll find the link in the description, along with a reference from the National Library of Medicine if you'd like to read more about the science.
It’s time to rethink what healthy really means and maybe welcome back that lovely knob of butter into your life.
-- Written by Hala, founder of Dietapplements
