It may sound counterintuitive at first, but when you understand the physiology behind it – it’s clear that eating enough dietary fat actually helps you burn fat and stay lean.

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🥑 Why Dietary Fat Helps You Burn Fat

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1. Hormone Regulation = Metabolism Control

• Your body needs fat to produce key hormones, including testosterone, estrogen, and thyroid hormones, which directly regulate metabolism and muscle growth.

• Without enough fat, hormone production drops, metabolism slows, and fat loss stalls.
  👉 Example: Studies show women on very low-fat diets can experience disrupted menstrual cycles and thyroid function, both of which impair fat-burning.

 

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2. Satiety Hormones = Appetite Control

• Dietary fat stimulates the release of cholecystokinin (CCK) and peptide YY (PYY) — hormones that signal fullness to the brain.

• Translation: eating fat helps you feel satisfied longer, reducing overeating and sugar cravings.
  👉 Research shows higher-fat meals delay stomach emptying, which means fewer “crash and crave” cycles.

 

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3. Insulin Sensitivity = More Fat Burn

• Pairing fat with carbs slows digestion and blunts blood sugar spikes.

• This improves insulin sensitivity, so your body stores less fat and has more stable energy.
  👉 Without dietary fat, you risk rollercoaster glucose levels that increase fat storage.

 

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4. Essential Fatty Acids = Inflammation Control

• Omega-3 and Omega-6 fats are “essential” — your body can’t make them.

• They reduce systemic inflammation, which otherwise disrupts recovery, metabolism, and even your body’s ability to mobilize stored fat.
  👉 Chronic inflammation is linked to higher visceral fat storage (belly fat).

 

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5. Fat = Fuel Source

• At rest and during low-to-moderate intensity activity, your body primarily burns fat for fuel.

• Eating healthy fats trains your body to stay efficient at using fat as energy (a process called fat oxidation).
  👉 Endurance athletes often eat higher-fat diets to enhance fat utilization for steady energy.

 

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✅ Bottom line: Eating enough healthy fats (25–35% of daily calories) keeps hormones balanced, appetite steady, inflammation low, and metabolism efficient — all of which help you burn fat and stay lean long-term.

Want help determining how many fats to eat for your body and goals – and then seeing what that all looks like on your plate in real life?  Check out RxGRIT, our nutrition membership where you get access to all the resources and discounted coaching support you need!