Why Your Brain Needs Fat—Especially on GLP-1s

It's tempting when you're losing weight with semaglutide or tirzepatide to want to focus on eating as little as possible. However, your brain consists of almost 60% fat, and therefore it requires dietary fats to function optimally.

Healthy fats support:

• Stable energy and focus

• Hormone balance

• Vitamin absorption: A, D, E, and K

• Long-term metabolism

👉 At Goal.md Meanwhile, patients are reminded that reducing fat too low may actually slow down progress and increase fatigue.

The Trouble with "Fat-Free" Thinking

GLP-1s help in reducing cravings and portion sizes, but that does not imply that all fats are forbidden. However, complete avoidance of fat can lead to:

• Brain fog or irritability

• Dry skin and brittle hair

• Hormonal imbalance

• Slower fat loss

✅ You needn't be scared of fat; you need to choose the right kind.

The Fats to Include on GLP-1s

1. Monounsaturated Fats

These fats protect your heart and help control blood sugar.

• Found in: olive oil, avocado, almonds, cashews, and peanut butter

• Best use: olive oil drizzled over veggies or salads rather than heavy dressings.

👉 Goal.md encourages using measured amounts—think tablespoons, not pours.

2. Omega-3 Fatty Acids

These are anti-inflammatory fats that support brain health, joint comfort, and mental clarity; particularly helpful when appetite diminishes.

• Found in: salmon, sardines, chia seeds, flaxseeds, and walnuts

• Try to eat these at least 2–3 times a week

If you rarely eat fish, then your provider at 👉 Goal.md may recommend omega-3 supplementation for added support.

3. Polyunsaturated Fats

These fats help in maintaining healthy cells and are supportive of long-term metabolism.

• Food Sources: sunflower seeds, tofu, some vegetable oils

• Best used in small amounts for cooking or baking

✅ They add flavor and satisfaction without the heavy, sluggish feeling of fried foods.

The Fats to Limit on GLP-1s

1. Saturated Fats

These come from animal sources like butter, cheese, and red meat. They're fine in moderation but can raise cholesterol if overused.

2. Trans Fats

Found in processed foods, baked goods, and fried items. These are the true "bad fats" that can slow your weight loss and harm heart health.

👉 Goal.md It helps patients identify subtle sources of trans fats that hide under names like "hydrogenated oils."

How Healthy Fats Help You Lose Weight

It sounds counterintuitive, but in truth, eating the right fats can actually help you burn more fat. How?

• They improve satiety, so you naturally eat less overall.

• They regulate blood sugar, thereby eliminating cravings.

• They support hormone function, enabling the regulation of metabolism.It

When combined with GLP-1 therapy, this creates a balanced and sustainable fat-burning environment.

Simple Ways to Add Healthy Fats into Your Day

• Add sliced avocado to toast or salads

• Instead of using butter, cook with olive oil.

• Mix chia seeds into yogurt or oatmeal

• Snack on a handful of nuts-not the whole bag!

• Use nut butter as a dip for fruits instead of sweetened sauces.

👉 At Goal.md Because it provides personalized meal ideas that make healthy fats approachable-not intimidating-patients appreciate this.

Final Thoughts

Healthy fats are needed for the brain and metabolism. GLP-1s can make you eat less, but eating smarter makes your results last.

Including the right fats-olive oil, avocado, omega-3s-will provide you with steadier energy, clearer thinking, and smoother progression toward your goals.

✅ Medically Reviewed by Dr. Michael Fitch, MD
Last Reviewed: October 24, 2025

This article has been medically reviewed for accuracy and consistency with current clinical practice guidelines. All treatment descriptions reflect real GOAL.MD physician protocols. Individual results and recommendations may vary. Always consult a licensed clinician before beginning any medical program.

Dr. Michael Fitch, MD
Physician, GOAL.MD – Board-Certified in Internal Medicine

Dr. Fitch has treated thousands of patients using evidence-based medical weight-management therapies including GLP-1 and longevity-focused medications. He leads GOAL.MD’s national physician network and personally oversees treatment protocols for weight loss, metabolic health, and nutrition optimization.

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The GOAL.MD blog is published by GOAL.MD, a medical practice dedicated to personalized, patient-centered weight management and metabolic health. Our mission is to make evidence-based care accessible through licensed providers and modern telemedicine services, empowering individuals to reach their health goals safely and sustainably. bAny general health information shared on our blog, website, or social channels is provided for educational and informational purposes only. It should not be considered medical advice, diagnosis, or treatment. The content is not a substitute for consultation with a qualified healthcare professional who can provide individualized recommendations based on your specific medical history and needs. GOAL.MD and its affiliated providers make no representations or warranties and expressly disclaim all liability for any loss, injury, or damage resulting from reliance on the information provided herein. If you have questions about your health or a medical condition, please consult with a licensed medical professional before making changes to your medication, treatment plan, or lifestyle.