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Why You Have to Eat Fat to Burn Fat & the Top 2 Healthy Fats

Remember Snackwells and fat-free cottage cheese?

For years, we were told that eating a low-fat diet was the key to weight loss. But that couldn’t be further from the truth! (Thanks a lot, Susan Powter…)

It turns out you actually need to eat fat in order to burn it away. If you want your body to dip into your fat stores for fuel, you have to shift from burning sugar as your primary source of energy to burning fat instead.

Fat Doesn’t Make You Fat, Sugar Does  

It’s actually sugar that’s the real culprit when you gain excess fat! Here’s why: the more carbohydrates you eat, the higher your blood sugar climbs. And the higher your blood sugar levels, the more insulin your body needs to release to return those levels to normal.

High insulin levels send the signal to your body to pack away fat and lock your fat-burning doors. And when your body is used to running on a steady supply of simple carbs, you never give it a chance to reach into your fat stores for fuel.

Fat, on the other hand, doesn’t raise insulin levels at all! The reason that fat has gotten a bad rap is because most folks serve it up with a hefty dose of high-sugar impact carbs. That honey-glazed chicken breast sends your body all the wrong signals…

How to Burn Fat for Fuel

The key to training your body to burn fat instead of sugar is to eat fewer simple carbs and more healthy fats, along with clean, lean protein.

When you’re a fat burner, your system still burns carbohydrates for fuel first. Your body will initially use the small amount of sugar you get from slow-low carbs like quinoa, squash, or legumes. However, then your metabolism quickly turns to your fat stores for energy, which is the ultimate goal!

Eating healthy fats also activates hormones that make you feel full, preventing you from reaching for that second helping of potatoes or after-dinner dessert. What’s more, because fat is metabolized at a slower rate, fat burners can easily go 4-6 hours between meals without suffering from sugar or carb cravings.1

Not All Fats are Created Equal

While fats are an essential part of a balanced plate, it’s important to eat the right kind! Trans-fatty acids and damaged fats have no place in your pantry. (To find out more, check out this quick video…)

Instead, opt for healthy fats from high-quality sources like my top 2 choices below…


These incredible fats have so many health benefits! Not only have they been proven to boost brain health and fight inflammation, studies show that omega-3 fatty acids are also a great ally when it comes to burning fat and building muscle.

Check out my Top 15 Foods for Omega-3s for plenty of tasty ways to get healthy fats at every meal. However, if you’re not able to consistently get at least 1,000 mg of omega-3s per day, then consider taking a high-quality omega-3 supplement.


Coconut oil is a true superfood! The medium-chain triglycerides, or MCTs in coconut oil can help with everything from slowing aging and defending against infection to improving heart health and nurturing your hair and skin.

As if all that wasn’t enough, studies show that coconut oil’s MCTs can also speed up your metabolism and make you feel less hungry, helping you to burn away fat!2,3 (If you’re looking for a yummy, low-sugar impact way to get plenty of fat-burning MCTs, check out these Dark Chocolate Coconut Fiber Bars…)

Our bodies thrive on healthy fats like omega-3s and MCTs! When you transition off of high-sugar impact foods and incorporate the right balance of healthy fats onto your plate, you’ll be creating steady, sustained energy and burning fat all day long!

Check out this handy graphic for help building a perfectly balanced meal every time…

Have questions? Follow me on Facebook and Instagram and let me know how my team and I can best support you!


1 https://academic.oup.com/ajcn/article/65/5/1410/4655465

2 https://www.ncbi.nlm.nih.gov/pubmed/9806313

3 https://www.ncbi.nlm.nih.gov/pubmed/11396693

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