Do fats make you gain weight?

For years, fats have been blamed as the main cause of weight gain. But modern nutrition science tells a more nuanced story. Not all fats are created equal—some are essential for your health and can even help you manage your weight more effectively.

As a specialized olive oil store in the UAE, we promote the consumption of healthy fats as part of a balanced and conscious lifestyle.

What are the healthy fats your body needs?

Monounsaturated fats

These fats are mostly found in plant-based foods and are known to support heart health, reduce inflammation, and increase satiety. Top sources include:

• Avocados
• Nuts like almonds, pistachios, and walnuts
• Seeds such as sunflower, sesame, and pumpkin
• Olives and olive oil

Olive oil—particularly the highest quality available—is rich in antioxidants and monounsaturated fats. It’s an ideal daily fat source that supports cardiovascular function and helps reduce hunger when used in moderation.

Polyunsaturated fats

This category includes essential fatty acids like omega-3s and omega-6s. Omega-3s are especially beneficial for brain function, immune health, and hormone balance. Great sources include:

• Fatty fish like salmon, tuna, and herring
• Flax seeds, chia seeds, and walnuts

Most people consume enough omega-6 fats through common vegetable oils, but boosting omega-3 intake can offer stronger anti-inflammatory benefits and better overall wellness.

Fats you should limit or avoid

Saturated fats

Common in fatty meats, butter, cream, cheese, and full-fat dairy, these fats should be consumed in moderation. Excess intake may lead to increased cholesterol levels, inflammation, and higher risk of heart disease.

Trans fats

Artificial trans fats, once common in processed foods and baked goods, are now banned in many countries due to their harmful health effects. Always check labels and avoid anything with “partially hydrogenated oils.”

So, do fats make you gain weight?

It depends on the type and quantity. Healthy fats like those found in olive oil contribute to satiety, help with nutrient absorption, and reduce unnecessary cravings. In contrast, unhealthy fats often lead to excess calorie intake and long-term weight gain.

A balanced diet in the UAE can include olive oil—available in our online store Giving Oil—as your primary fat source, always paired with an active and mindful lifestyle.