Healthy Eating

A Beginners Guide to Eating More Fat to Lose Fat

Plus, the top seven healthy fats that may kickstart your weight loss success.

By: Rebecca Jacobs

Fats are not the enemy. Yup, you heard that right. Over the last couple of years, fats have made a comeback (thanks to the keto and paleo diet). However, it wasn’t always this way. For years, there were low-fat diets that were thought to be the next best thing since sliced bread. Fats were painted as an unhealthy food choice and thought to make us fat. But, get this, we actually need to eat fat to lose weight. The good kind of fat, of course, and we are sharing exactly what you need to know about adding fat to your diet. 

Ready to learn about this revolutionary idea that we actually need fat to lose fat? We got you covered. 

Why We Need to Eat Fat to Lose Weight 

Stay with us here. While the idea that eating fat to lose weight may not seem possible, we’re going to break down exactly what you need to know. 

Here are the top four reasons fat (healthy fat) can help support weight loss. 

#1 Fats Help You Feel Full

A meal with a healthy fat is much more likely to help you feel full as compared to a carb-heavy dish. Adding some healthy fats to your meals may help promote satiety, and thus help you eat less in one sitting. 

#2 Healthy Fats With Fiber are Even Better

Really want to help prevent overeating and promote satiety? Munch on healthy fats with added fiber (we’re looking at your avocados). Fat and fiber are the perfect combo for helping you feel full, and thus reducing your overall consumption. So, with the right fat choices, you can say goodbye to overeating.  

#3 Makes Eating Your Veggies Easier

Fats are savory. Think about it, why does everyone love butter so much? Fats bring out the savory flavor we all crave in our meals. This is a great reason to add more healthy fat to your diet. Why? Because if you can add healthy fats (olive oil, coconut oil, ghee) to your veggies, you may be more inclined to eat them. And, veggies are the superfoods we need to help boost health and weight loss success. So, go ahead and drizzle on that olive oil over your steamed broccoli (in moderation, of course). You may actually enjoy getting your greens in.  

#4 Healthy Fats Add Balance

Diet is all about balance. There’s no one size fits all when it comes to dietary choices, but what we do know is that balance is key. Having a balanced and whole foods diet is key for not only maintaining a healthy weight but for boosting health as well. By adding some healthy fats to your diet in combo with complex carbs and clean protein, you’ll get that balance we’re talking about. Balance is everything, girl. 

Not All Fats Are Created Equal 

Now, when we talk about fat, it’s important to understand that not all fats are created equal. There’s the good, the bad, and the ugly, and we got the deets on everything you need to know. 

The Good

When it comes to the “good” fats, we’re talking about fats that actually help nourish the body. Read below for our top seven healthy fats. These are all full of monounsaturated fat, omega fatty acids, and can help reduce inflammation while helping you maintain a healthy weight. 

The Bad & The Ugly

There are some fats you will want to run, not walk away from. We’re talking trans and hydrogenated fats. These pop up in things like pastries and fried foods. They have been shown to increase the risk of cardiovascular disease, not to mention inflammation, and weight gain. 

The Top 7 Healthy Fats to Add to Your Diet 

Now that you have the gist of why exactly we want to eat fat to lose weight, here are our top seven healthy fat picks to consider adding to your diet.

#1 Avocados

Fiber + Fat. The perfect duo for weight loss success. Try adding some sliced avo to a veggie burger, salad, or blend into a smoothie. 

#2 Almonds

The ideal on the go snack. Toss some almonds into a resealable bag in your purse to snack on when those afternoon hunger pangs kick in. 

#3 Coconut Oil

Coconut oil is the bomb. It’s amazing for immune health, and may even help support fat burning. Many athletes also rely on coconut oil for energy.  

#4 Chia Seeds

Here’s another fiber-rich healthy fat that can easily be sprinkled over your morning bowl of oatmeal or blended into your smoothie. 

#5 Hemp Seeds

Hemp seeds are an amazing superfood that can add a healthy punch to your well-balanced diet. Rich in plant-based omega-3 fatty acids (to reduce inflammation), hemp seeds are a great way to pack in some healthy fat. 

#6 Walnuts

The ultimate brain-boosting nut, walnuts are a great healthy snack option rich in plant-based omega’s. 

#7 Wild-Caught Salmon

If you like fish, slash inflammation with some wild-caught salmon a couple of times per week. This fatty fish is loaded with anti-inflammatory healthy fats. 

Eat Fat, Lose Fat

Girl, go ahead and add that sliced avocado to your salad, or eat that handful of almonds. These healthy fats are so incredibly nutrient-dense that they are an awesome choice for a healthy and well-balanced diet. 

With the right balance of lean protein, healthy fats, and complex carbs, you will help set yourself up to lose fat. Oh, and don’t forget to move your body. You don’t have to spend an hour in the gym, but a 20-minute workout using the free fitness FitOn app will do wonders for your metabolism and body’s natural fat-burning abilities. 

So, the bottom line? Enjoy those healthy fats, eat clean, and move your body. This is the trifecta you need to see results. Ready to start eating fat to lose weight? Here’s a post-workout shake with nourishing fats to help refuel your body after your FitOn sweat sesh. 

Chocolate Peppermint Post-Workout Shake

Serves: 1


  • 1 cup of unsweetened almond milk 
  • ½ avocado, sliced 
  • 1 handful of spinach 
  • 1 Tbsp. raw cocoa nibs 
  • 1 Tbsp. raw unsweetened cocoa powder 
  • ¼ tsp. pure peppermint extract 
  • 1 scoop of collagen protein 


Add all ingredients to a high-speed blender and blend until smooth.