2025-03-31 · 9 min read · Teighlor
For years, fat was unfairly demonised as the enemy of weight loss and health. But the truth is, eating the right types of fat can actually help your body burn fat more efficiently.
Whether you're trying to lose weight, boost energy, or balance hormones, dietary fat plays a crucial role. Here's why you need to eat fat to burn fat—and how to do it the right way.
1. Fat Fuels Your Metabolism
Dietary fat is a long-lasting energy source that keeps your metabolism running efficiently. Unlike carbs, which cause blood sugar spikes and crashes, fat provides steady energy and keeps you feeling fuller for longer.
Best Metabolism-Boosting Fats:
• Avocados (healthy monounsaturated fats)
• Coconut oil (contains MCTs that support fat-burning)
• Fatty fish (omega-3s help with metabolism and inflammation)
2. Fat Helps Regulate Hormones
Fats are essential for hormone production, especially in women. Hormones like oestrogen, progesterone, and testosterone rely on healthy fats to function properly. Without enough fat, you may experience fatigue, mood swings, and sluggish metabolism.
Fat Sources for Hormone Balance:
• Olive oil (rich in antioxidants and supports hormone health)
• Egg yolks (contain cholesterol, a building block for hormones)
• Nuts & seeds (provide essential fatty acids for hormone production)
3. Eating Fat Encourages Fat Loss
It may sound counterintuitive, but eating healthy fats helps your body burn stored fat. When you reduce carbs and increase fat intake, your body shifts into fat-burning mode (ketosis), using fat for fuel instead of sugar.
Research Insight: A 2021 study published in the Journal of the International Society of Sports Nutrition found that higher fat intake and lower carbohydrate intake improved fat oxidation and metabolic flexibility, leading to better body composition and weight management.
Fat-Burning Fats to Include in Your Diet:
• Grass-fed butter (supports metabolism and brain function)
• Full-fat dairy (helps with satiety and weight loss)
• Dark chocolate (85%+) (rich in healthy fats and antioxidants)
4. Fat Keeps You Full & Reduces Cravings
One of the biggest benefits of eating fat is increased satiety. Unlike low-fat diets that leave you hungry and craving sugar, fat slows digestion and stabilises blood sugar, preventing energy crashes and overeating.
How to Stay Full with Healthy Fats:
• Drizzle olive oil over salads instead of using fat-free dressings
• Add a handful of nuts to snacks for extra satiety
• Use grass-fed butter or ghee in cooking for a richer taste and better fat profile
5. Fat Supports Brain Function & Mental Clarity
Your brain is 60% fat, and consuming the right fats can improve memory, focus, and cognitive function. Omega-3 fatty acids, in particular, help reduce inflammation and support mental clarity.
Research Insight: A study in Frontiers in Aging Neuroscience (2020) found that omega-3 fatty acids improve cognitive function in menopausal and postmenopausal women, reducing the risk of cognitive decline.
Brain-Boosting Fats to Eat Daily:
• Salmon & sardines (rich in DHA & EPA for brain health)
• Walnuts & flaxseeds (great plant-based omega-3 sources)
• MCT oil (provides quick energy for the brain)
6. Eating Fat as a Vegan or Vegetarian
If you follow a vegan or vegetarian diet, you can still get plenty of healthy fats to support fat loss, hormone balance, and metabolism—without relying on animal products. The key is to focus on plant-based sources of monounsaturated and polyunsaturated fats while avoiding processed vegetable oils and trans fats.
Best Healthy Fats for Vegans & Vegetarians:
🌰 Nuts & Nut Butters – Almonds, walnuts, cashews, and macadamia nuts provide healthy fats and protein
🥑 Avocados & Olive Oil – Rich in monounsaturated fats that support heart health and hormone production
🌱 Chia Seeds & Flaxseeds – Excellent plant-based sources of omega-3 fatty acids (ALA) for brain and hormone health
🥥 Coconut Oil & MCT Oil – Provide quick-burning fats that can boost energy and fat metabolism
🌻 Seeds (Pumpkin, Sunflower, Sesame) – Packed with healthy fats, minerals, and fibre
🫛 Soy-Based Foods (Tofu, Tempeh, Edamame) – Good sources of fat and protein, plus phytoestrogens that may help with hormonal balance during menopause
Even without animal-based fats, a well-balanced vegan or vegetarian diet can provide the essential fats needed for energy, hormone balance, and fat-burning.
7. The Role of Fat in Menopause: Why It's Essential
Menopause brings hormonal changes that affect metabolism, fat storage, and energy levels. Healthy fats play a key role in balancing hormones, reducing inflammation, and preventing weight gain.
Why Menopausal Women Need More Fat:
🔹 Supports oestrogen production: As oestrogen declines, healthy fats provide the raw materials needed for hormone balance
🔹 Reduces belly fat: A study published in The American Journal of Clinical Nutrition found that a diet higher in monounsaturated fats (like olive oil and avocados) reduces abdominal fat, a common issue during menopause
🔹 Fights joint pain & inflammation: Omega-3s help reduce inflammation and joint discomfort, which can increase post-menopause
🔹 Improves mood & brain function: Fats support neurotransmitters that regulate mood, stress, and cognitive function
Best Fats for Menopausal Women:
🥑 Avocados & olives – Rich in monounsaturated fats for heart and hormone health
🐟 Salmon, sardines & mackerel – High in omega-3s for brain and joint health
🌰 Nuts (walnuts, almonds, macadamia nuts) – Provide healthy fats and fibre for satiety
🥚 Egg yolks – Contain cholesterol, essential for hormone production
🧈 Ghee & grass-fed butter – Healthy saturated fats that help with fat metabolism
How Much Fat Should You Eat?
The right balance depends on your diet and activity level, but a good guideline is:
🥑 40–50% of daily calories from healthy fats if following a low-carb diet
🥚 25–35% of daily calories from healthy fats if following a balanced diet
## Expert Take: The Power of Fat for Fat Loss
Dr. Gabrielle Lyon and other experts emphasise that fat is not the enemy—sugar and processed carbs are. Eating the right fats helps control hunger, balance hormones, and promote long-term fat loss. The key is to focus on quality fats while avoiding processed vegetable oils and trans fats.
## The Bottom Line
If you want to burn fat, boost energy, and feel your best, don't fear fat—embrace it! By choosing healthy, high-quality fats, you'll keep your metabolism running strong, support your hormones, and naturally encourage fat loss.
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