{"id":1734,"date":"2026-03-21T05:24:20","date_gmt":"2026-03-21T05:24:20","guid":{"rendered":"https:\/\/8657085.xyz\/?p=1734"},"modified":"2026-03-21T05:24:20","modified_gmt":"2026-03-21T05:24:20","slug":"a-closer-look-at-dietary-fat-on-the-whole30","status":"publish","type":"post","link":"https:\/\/8657085.xyz\/?p=1734","title":{"rendered":"A Closer Look at Dietary Fat on the Whole30"},"content":{"rendered":"<p> <div style=\"display: grid; grid-template-columns: 300px 160px; gap: 2px; width: 460px; background: #eee; padding: 2px;\">\r\n\r\n  <!-- \u6574\u884c\u5bbd\u5e7f\u544a -->\r\n  <div style=\"grid-column: 1\/-1; width: 460px; height: 250px; background: #ccc; display: grid; place-items: center;\">\r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e2\" data-zoneid=\"5876674\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n  <\/div>\r\n  <div style=\"grid-column: 1\/-1; width: 460px; height: 90px; background: #ccc; display: grid; place-items: center;\">\r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e2\" data-zoneid=\"5876676\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n  <\/div>\r\n\r\n  <!-- \u5de6\u4fa7\u7ad6\u6392 -->\r\n  <div style=\"height: 250px; background: #ccc; display: grid; place-items: center;\">\r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e2\" data-zoneid=\"5876672\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n  <\/div>\r\n  <div style=\"height: 500px; background: #ccc; display: grid; place-items: center;\">\r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e2\" data-zoneid=\"5876680\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n  <\/div>\r\n\r\n  <!-- \u53f3\u4fa7\u6469\u5929\u697c\uff08\u548c\u5de6\u4fa7\u5b8c\u5168\u5bf9\u9f50\uff09 -->\r\n  <div style=\"grid-row: 3\/5; height: 750px; background: #ccc; display: grid; place-items: center;\">\r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e2\" data-zoneid=\"5876678\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n  <\/div>\r\n  \r\n  <script async type=\"application\/javascript\" src=\"https:\/\/a.magsrv.com\/ad-provider.js\"><\/script> \r\n <ins class=\"eas6a97888e6\" data-zoneid=\"5876682\"><\/ins> \r\n <script>(AdProvider = window.AdProvider || []).push({\"serve\": {}});<\/script>\r\n<\/div><br \/>\n<\/p>\n<div>\n<p><strong>Dear Melissa,<\/strong><\/p>\n<p><strong>I\u2019m on Day 15 of my second Whole30, and I\u2019m wondering if there is such a thing as eating too much dietary fat. Can I cook some eggs in avocado oil <em>and<\/em> top with hollandaise sauce? Or cook a skillet meal in ghee, but also drizzle it with a Whole30-compatible ranch? The Whole30 Meal Template says 1-2 thumb sized portions of fat per meal, so am I on the right track? <em>-Megan, Calgary, AB<\/em><\/strong><\/p>\n<p>Hi Megan, <\/p>\n<p>Technically, there is such a thing as eating too much dietary fat. Once I drank too much full-fat coconut milk in one sitting, and my digestion paid the price. But I suspect <em>you<\/em> don\u2019t have to worry about this, for a few reasons. <\/p>\n<h2 class=\"wp-block-heading\" id=\"h-trust-your-body-s-signals\">Trust your body\u2019s signals<\/h2>\n<p>First, it\u2019s a lot harder to overeat nutrient-dense whole foods like eggs, avocadoes, and olives than high-fat ultra-processed foods like potato chips or French fries. It\u2019s even harder to overeat if you\u2019re sitting down at the table, chewing slowly, and allowing those satiety signals to catch up to your brain. (Compared to wolfing down your drive-through meal in the car between errands.)<\/p>\n<p>Second, the Whole30 helps restore your body\u2019s natural satiety signals, so after a few weeks on the program, you can actually hear (and trust) when your body says, \u201cI\u2019m hungry,\u201d and stop eating when you\u2019re full. That\u2019s a lot harder to do with salty + fatty + sweet foods\u2014what I called \u201cfood with no brakes\u201d in my earlier book.<\/p>\n<p>Third, if you do eat too much fat in one sitting, your body will let you know, just as mine did. You\u2019ll likely experience delayed hunger signals, gas, heartburn, loose stools, or fatty stools. It\u2019s unpleasant, and will probably prompt you to reflect on that meal and make adjustments in the future.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-where-might-you-overeat-fat-on-the-whole30\">Where might you overeat fat on the Whole30?<\/h2>\n<p>On the Whole30, over-consuming fat can happen in the context of mindlessly snacking on roasted, salted nuts and seeds. If you\u2019re spooning almond butter while watching a movie or snacking on salted cashews right out of the family-sized bag while you\u2019re driving, you <em>could<\/em> eat more than feels good, especially if you\u2019re eating quickly. <\/p>\n<p>It can also happen with higher-fat liquid snacks, especially with full-fat coconut milk. If you add a can to a single-serve smoothie, as an example, and drink it quickly, your body may not enjoy all of that fat at once. Could it happen with Whole30 ranch? Not unless you\u2019re drinking it. If you\u2019re using ranch to dip or dress, you\u2019re probably not using half a bottle at a time. And the \u201chugely overeating nuts and seeds\u201d or \u201cdrinking too much coconut milk\u201d doesn\u2019t sound like your context either.\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-don-t-fear-dietary-fat\">Don\u2019t fear dietary fat<\/h2>\n<p>Honestly, it\u2019s much more common that people <em>under-eat<\/em> fat on the Whole30. After decades of \u201cfat is bad\u201d messaging from health experts and the media, you may <em>still<\/em>\u00a0 be afraid of adding fat to your meals and snacks. So many people coming to the Whole30 are conditioned to shop for low-fat everything, and use the tiniest amount of cooking oil. Because of this, I often see people not eating <em>enough<\/em> fat (and therefore not enough energy or total calories) during their Whole30.<\/p>\n<p>On the Whole30, dietary fat is an important part of our meal template. Fat keeps you satiated and energized between meals, aids in the process of fat adaptation (where your body is effectively running on fat as fuel), and helps you preserve muscle mass on the Plant-Based Whole30. In addition, as Chris Traeger so aptly says in <em>Parks and Recreation<\/em>, \u201cThings with fat in them taste way better than things with no fat.\u201d Your Whole30 meals should be exciting, flavorful, and satisfying\u2014and fat plays a big role in that.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-added-fat-on-the-whole30\">Added fat on the Whole30<\/h2>\n<p>While eating fat as part of a balanced Whole30 meal, you can generally assume that things even out in the wash. As a result of your protein, cooking method, and\/or choice of sauce, one of your meals may be higher in fat while the next is naturally lower. Plus, some of the cooking fat you use stays in the pan, and if you\u2019re cooking a few servings of meat in 1-2 tablespoons of fat (about 1-2 thumb-sized portions), you\u2019re certainly not consuming all of it in one serving.\u00a0<\/p>\n<p>In addition, our recommendations for snacks and mini-meals are to include at least two of the three macronutrients: protein, fat, and carbs. That reduces the chance that you\u2019ll mindlessly snack on that giant jar of almonds you bought at Costco, and thoughtfully put together a snack that includes almond butter <em>plus<\/em> deli turkey <em>plus<\/em> an apple. This helps to ensure a variety of micronutrients <em>and<\/em> a healthy balance of macros.<\/p>\n<p>However, if you notice that your digestion is off (your stomach cramps or bloats after meals, you have extra-stinky gas, and\/or your stools are soft and oily), or you end up eating so much dressing or dip in one meal that you\u2019re not hungry for the next, keep a closer eye on your fat intake. Try drizzling a serving instead of dumping a cup, making snacks more balanced, and replacing the cashew \u201cqueso\u201d on your veggie tray with a cauliflower or sweet potato \u201chummus.\u201d<\/p>\n<p>For now, if your hunger is appropriate (meaning you\u2019re not overly stuffed after a meal, but not ravenous an hour later), your energy is rockin\u2019 (or getting better), your digestion is smoothing out, and you are feeling satisfied with your food, just keep doing what you\u2019re doing! Most people find by the second week of their Whole30, you\u2019re able to trust the signals your body is sending you, including how much to eat.<\/p>\n<p>Best in health,<br \/>Melissa<\/p>\n<\/p><\/div>\n<p><!-- \u603b\u5bb9\u5668\uff1a\u6700\u5927\u5bbd908px Grid\u7d27\u51d1\u5e03\u5c40 -->\r\n<div style=\"display: grid; grid-template-columns: 728px 160px; gap:2px; width:908px; background:#eee; padding:2px;\">\r\n\r\n  <!-- \u901a\u680f\u9876\u90e8\uff1a\u6700\u5927\u6a2a\u5e45 908x258 \u8de8\u6574\u884c -->\r\n  <div style=\"grid-column:1\/-1; height:258px; background:#ff6b6b; display:grid; place-items:center;\">\r\n    <!-- JuicyAds v3.0 -->\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async src=\"https:\/\/poweredby.jads.co\/js\/jads.js\"><\/script>\r\n<ins id=\"1114307\" data-width=\"908\" data-height=\"258\"><\/ins>\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async>(adsbyjuicy = window.adsbyjuicy || []).push({'adzone':1114307});<\/script>\r\n<!--JuicyAds END-->\r\n  <\/div>\r\n\r\n  <!-- \u7b2c\u4e8c\u901a\u680f\uff1a728\u00d790 \u901a\u680f -->\r\n  <div style=\"grid-column:1\/-1; 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display:grid; place-items:center;\">\r\n\t<!-- JuicyAds v3.0 -->\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async src=\"https:\/\/poweredby.jads.co\/js\/jads.js\"><\/script>\r\n<ins id=\"1114302\" data-width=\"133\" data-height=\"139\"><\/ins>\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async>(adsbyjuicy = window.adsbyjuicy || []).push({'adzone':1114302});<\/script>\r\n<!--JuicyAds END-->\r\n\t<\/div>\r\n    <div style=\"height:125px; background:#91e7ac; display:grid; place-items:center;\">\r\n\t\r\n<!-- JuicyAds v3.0 -->\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async src=\"https:\/\/poweredby.jads.co\/js\/jads.js\"><\/script>\r\n<ins id=\"1114303\" data-width=\"125\" data-height=\"125\"><\/ins>\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async>(adsbyjuicy = window.adsbyjuicy || []).push({'adzone':1114303});<\/script>\r\n<!--JuicyAds END-->\r\n\t<\/div>\r\n  <\/div>\r\n\r\n  <!-- \u53f3\u4fa7\u7ad6\u680f\uff1a160\u00d7600 \u6574\u5217\u9ad8\u5e7f\u544a -->\r\n  <div style=\"grid-row:3\/8; height:600px;  display:grid; place-items:center;\">\r\n    <!-- JuicyAds v3.0 -->\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async src=\"https:\/\/poweredby.jads.co\/js\/jads.js\"><\/script>\r\n<ins id=\"1114301\" data-width=\"160\" data-height=\"600\"><\/ins>\r\n<script type=\"text\/javascript\" data-cfasync=\"false\" async>(adsbyjuicy = window.adsbyjuicy || []).push({'adzone':1114301});<\/script>\r\n<!--JuicyAds END-->\r\n  <\/div>\r\n\r\n<\/div><br \/>\n<br \/><a href=\"https:\/\/whole30.com\/article\/a-closer-look-at-dietary-fat-on-the-whole30\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dear Melissa, I\u2019m on Day 15 of my second Whole30, and I\u2019m wondering if there&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[776,777,778,742],"class_list":["post-1734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-closer","tag-dietary","tag-fat","tag-whole30"],"featured_image_urls":{"full":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"thumbnail":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update-150x150.png",150,150,true],"medium":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update-300x150.png",300,150,true],"medium_large":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",640,320,false],"large":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",640,320,false],"1536x1536":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"2048x2048":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"covernews-slider-full":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"covernews-slider-center":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"covernews-featured":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update.png",660,330,false],"covernews-medium":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update-540x330.png",540,330,true],"covernews-medium-square":["https:\/\/8657085.xyz\/wp-content\/uploads\/2026\/03\/Dear-Melissa-blog-header-2024-update-400x250.png",400,250,true]},"author_info":{"display_name":"admin","author_link":"https:\/\/8657085.xyz\/?author=1"},"category_info":"<a href=\"https:\/\/8657085.xyz\/?cat=3\" rel=\"category\">Health<\/a>","tag_info":"Health","comment_count":"0","_links":{"self":[{"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/posts\/1734","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/8657085.xyz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1734"}],"version-history":[{"count":0,"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/posts\/1734\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/8657085.xyz\/index.php?rest_route=\/wp\/v2\/media\/1723"}],"wp:attachment":[{"href":"https:\/\/8657085.xyz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/8657085.xyz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/8657085.xyz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}