Understanding the Vital Role: Why are fats important during a cut?

October 24, 2025 •

4 min read

For decades, fats were wrongly demonized in the weight loss community, but modern science has revealed their crucial role in metabolic health. For those engaging in a cutting phase, understanding why are fats important during a cut? is essential not only for effective fat loss but also for supporting vital bodily functions and maintaining energy levels.

Quick Summary

This guide explains the critical functions of dietary fat during a caloric deficit, such as regulating hormones, controlling appetite, aiding nutrient absorption, and supporting long-term health, all of which are crucial for successfully preserving lean muscle mass while reducing body fat.

Key Points

Hormone Production: Dietary fat is the building block for essential hormones like testosterone, critical for maintaining muscle mass during a calorie deficit.
Enhanced Satiety: Fats significantly increase feelings of fullness and satisfaction, helping to curb hunger and manage cravings during a cut.
Nutrient Absorption: Fat is necessary for the absorption of fat-soluble vitamins (A, D, E, K), which are vital for overall health and metabolic function.
Reduced Inflammation: Essential omega-3 fatty acids, a type of healthy fat, have powerful anti-inflammatory effects that support metabolic health and fat loss.
Sustained Energy Source: Fats provide a steady, dense source of energy, helping to fuel the body and maintain performance during workouts.
Metabolic Protection: Avoiding low-fat extremes prevents metabolic adaptation and hormonal disruption, which can stall fat loss progress.
Flavor and Palatability: Healthy fats improve the taste and satisfaction of meals, which improves adherence to the diet over the long term.

The Shift from Fat Fear to Fat Awareness

For a long time, the prevailing wisdom in the fitness world suggested that to get lean, one must drastically reduce dietary fat. The rationale was simple: fat contains nine calories per gram, more than double that of protein or carbohydrates. However, this simplistic view overlooks the complex biological functions of fats and the significant drawbacks of a very low-fat diet, especially when the body is in a calorie deficit during a cut. Today, nutritional science provides a much more nuanced understanding. Instead of fearing all fats, the focus has rightly shifted to understanding the type of fat and its strategic inclusion for optimal health and performance, particularly during a demanding cutting phase. A well-structured cutting diet, even while limiting overall calories, must include a calculated intake of healthy fats to avoid negative consequences like hormonal disruptions, constant hunger, and nutrient deficiencies.

The Role of Fats in Hormone Production

During a caloric deficit, your body is under stress. To preserve muscle and reduce body fat effectively, it's crucial to keep your hormonal systems running smoothly. Many essential hormones, including sex hormones like testosterone, are synthesized using cholesterol and other fat molecules as their building blocks. Testosterone is a key hormone for muscle growth and retention, making adequate fat intake non-negotiable for bodybuilders and athletes looking to maintain lean mass during a cut. A diet that is too low in fat can lead to a significant drop in testosterone levels, which can negatively impact mood, energy, and muscle preservation. Research from 2021 specifically demonstrated that reducing fat intake can lead to a modest but significant decrease in testosterone levels.

Hormonal benefits of adequate fat intake

Testosterone Production: Healthy fats provide the necessary precursors for testosterone synthesis, which is vital for maintaining muscle mass and strength.
Leptin and Ghrelin Regulation: Fats play a role in regulating the hunger-signaling hormone ghrelin and the satiety hormone leptin. Proper balance helps manage appetite.
Insulin Sensitivity: Some healthy fats, particularly omega-3s, can improve insulin sensitivity. Better insulin sensitivity is important for managing blood sugar and promoting the use of stored fat for energy.

Fats and Satiety: Curbing Hunger on a Cut

One of the biggest challenges of a cutting diet is managing hunger and cravings in a calorie deficit. This is where dietary fat provides a significant advantage over many processed, low-fat alternatives. Fats are incredibly satiating because they slow down gastric emptying, meaning food stays in your stomach longer and keeps you feeling full. Additionally, fat digestion triggers the release of satiety hormones like cholecystokinin (CCK), which signal to the brain that you are full and satisfied. Including a source of healthy fat with your meals can make a moderate calorie deficit feel much more manageable, reducing the temptation to binge and aiding long-term adherence to your diet plan.

Nutrient Absorption and Overall Health

Beyond hormones and satiety, fats are essential for absorbing crucial micronutrients. The fat-soluble vitamins—A, D, E, and K—require dietary fat to be properly absorbed and utilized by the body. These vitamins play fundamental roles in immune function, bone health, and overall metabolism. Without adequate fat, you risk developing deficiencies that can compromise your health and hinder your progress. Furthermore, essential fatty acids, such as the omega-3s found in fatty fish, walnuts, and flaxseeds, are powerful anti-inflammatory agents. Chronic inflammation can impede weight loss and metabolic function, so consuming anti-inflammatory fats helps create an optimal internal environment for fat loss.

Healthy Fat Sources and Their Benefits

Fatty Fish (Salmon, Mackerel): Rich in anti-inflammatory omega-3 fatty acids (EPA and DHA), which support metabolic function and overall health.
Avocados: An excellent source of monounsaturated fats and fiber, providing long-lasting satiety and supporting metabolic health.
Nuts and Seeds (Walnuts, Chia Seeds): Offer a great combination of polyunsaturated fats, protein, and fiber. They aid satiety and provide essential omega-3s.
Olive Oil (Extra Virgin): Packed with heart-healthy monounsaturated fats and antioxidants. Ideal for dressings or cooking at lower temperatures.
Eggs: A complete protein source, egg yolks also contain healthy fats and fat-soluble vitamins.

Comparison of Healthy vs. Unhealthy Fats

To maximize the benefits of fat during a cut, it is critical to differentiate between healthy and unhealthy fat sources. This table clarifies which types to prioritize.


Feature	Healthy Fats (Unsaturated)	Unhealthy Fats (Trans & Excessive Saturated)
Types	Monounsaturated (MUFAs) & Polyunsaturated (PUFAs)	Trans fats, processed saturated fats
Primary Sources	Avocados, nuts, seeds, olive oil, fatty fish	Fried foods, commercially baked goods, some processed meats
Weight Management Impact	Enhance satiety, regulate hormones, support metabolic health	Promote inflammation, weaken appetite control, metabolic dysfunction
Health Consequences	Supports heart health, reduces inflammation	Increased risk of heart disease, type 2 diabetes, and stroke
Nutrient Quality	High in essential fatty acids and antioxidants	Often found in calorie-dense, nutrient-poor foods

Conclusion

Ignoring or severely restricting dietary fat during a cutting phase is a counterproductive and potentially dangerous approach. Healthy fats are not merely additional calories; they are essential functional components of a successful diet, playing indispensable roles in hormonal health, appetite control, nutrient absorption, and metabolic function. By including a moderate, calculated amount of healthy, unsaturated fats—ideally comprising 20–30% of your daily calories—you can support your body's vital systems, minimize muscle loss, and make the difficult process of fat loss more manageable and sustainable. The key lies in strategic inclusion and mindful portioning, not wholesale elimination. For a truly effective and healthy cut, embrace healthy fats as a powerful ally in achieving your goals. For more detailed information on structuring a cutting diet, including protein and carbohydrate intake, refer to guides from reputable sources.

Frequently Asked Questions

Experts suggest aiming for 20–30% of your total daily calories from fat during a cutting phase. This provides enough dietary fat for essential functions without compromising your calorie deficit.

A very low-fat diet is not recommended for a cut. It can lead to hormonal imbalances, constant hunger, and deficiencies in fat-soluble vitamins, potentially stalling your progress and causing negative health effects.

Fats promote satiety by slowing down digestion, which keeps food in your stomach longer. They also trigger the release of hormones, like CCK, that signal fullness to your brain.

Excellent sources of healthy fats include avocados, olive oil, fatty fish (like salmon and mackerel), nuts, seeds, and nut butters.

Omega-3 fatty acids are important because they reduce inflammation, improve insulin sensitivity, and help regulate appetite hormones, creating a more favorable environment for fat loss.

No, dietary cholesterol has been largely de-stigmatized. A more balanced approach focuses on dietary patterns rather than strict cholesterol limits. Healthy fats are important for hormone production.

No, consuming adequate healthy fat does not prevent fat loss. In fact, it supports the metabolic functions necessary for fat loss, such as hormone regulation and appetite control, and ensures absorption of key nutrients.