Do you need to eat fats if you want to lose weight?

Yep, you do 🙂 Fat isn’t the “waistline villain.” Your body needs it for hormones, skin, brain function, and absorbing vitamins A, D, E, and K. Fat loss is mostly about a calorie deficit, not going “zero fat.”

Fats to choose more often:

• 🥑 avocado, olive oil
• 🐟 fatty fish (salmon/herring)
• 🥜 nuts, seeds, natural peanut butter (no added sugar)
• 🥚 eggs, some cheese/yogurt

Limit more often:

• 🍟 fast food, trans fats, lots of deep-fried stuff
• 🧁 ultra-processed sweets (fat + sugar = trouble)

How much (simple version):

• Add 1–2 fat “servings” per meal: 1 tbsp oil or a small handful of nuts or 1/2 avocado.
• If your weight stalls, fats are often the sneaky reason—nuts/oil are calorie-dense, and “a little” can turn into “whoa” 😄

How to use our app (if it tracks this):

• Turn on/check your daily fat target (g/day) so you’re not stuck at “0” all the time.
• Log oils, nuts, dressings/sauces—people forget these most.
• Pro tip: weigh your usual nut portion once, remember it, and logging becomes super fast.

If you tell me your height/weight and activity level, I can suggest a more specific range 👍