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Does Eating Fat make you…Fat?

March 8, 2016



Does Eating Fat make you…Fat?

Hey guys!

The world of nutrition changes every single day…and it seems that what our moms once taught us about how to eat healthy no longer rings true! They grew up in a world where low fat foods, bread and cereal, and tons of cardio were promises for a healthier, sexier body. This was the food pyramid many of us were taught in elementary school:


Look familiar? Just recently, that entire 90’s pyramid has been turned on it’s head. In fact…the USDA no longer advises Americans to eat 6-11 servings of bread, cereal, rice and pasta a day. According to the new 2015-2020 dietary guidelines, we should be making HALF our plate fruits and veggies and half of our grains, WHOLE GRAINS!

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The old pyramid also taught us to avoid fat and oil as much as we could in order to be “healthy”. But is that true? Recently, I’ve been adding in more healthy fats into my diet and have been feeling full, energized, and happy. I haven’t gained any extra weight, in fact, I think I’ve lost some, but I don’t step on the scale anymore. Talking with Erin, the new Head of the Blogilates Nutrition Team & our Executive Chef, she totally agrees that fat shouldn’t be getting the bad PR it’s been getting all these years! Phew – glad I’m not the only one who feels this way! So let’s get down to it then…what’s the deal with fat and does fat (the macronutrient) make us fat (around the middle)? Obviously the extra fat we carry is not healthy and contributes to a whole host of medical issues such as diabetes, cancer, heart disease and depression. But fat, the kind we eat as part of our trio of macronutrients (the others being protein and carbs) is a necessary part of our diet. Fat is structurally essential in every single cell in our bodies, not just our booties and thighs! So to begin this discussion, let’s take a look at fat’s highlight reel:

  • Fats are required in order to properly digest and absorb our fat-soluble vitamins: A, D, E and K.
  • Fat is a smooth burning type of energy that keeps us fuller longer and it slows food absorption.
  • You need fat to properly utilize protein, so don’t be afraid to eat that egg yolk with those egg whites.
  • High quality fat is responsible for managing inflammation in the body. Inflammation can lead to everything from disease to joint pain, so the less you have, the better.
  • Digesting fat triggers your satiation (fullness) mechanism. This is why low-fat diets never work. Your body is never satisfied without fat, despite the number of calories you ingest.
  • For the last two decades or so, we were sold a bill of goods that had us believing fat made us fat. It’s part of what still scares some people today. Fat-free foods lined grocery store shelves, and we ate up those skinny-branded cream-filled cookies and BBQ chips with wild abandon because the USDA told us to eat fats sparingly.

The big problem with that logic was that in order to make things taste good without the fat, manufacturer’s had to add sugar, corn syrups and extra carbs into these products, creating highly addictive Franken-foods that ended up making Americans fatter than ever! Why? Because…SPOILER ALERT…fat does not make you fat!! Refined carbs and sugar make you fat and tired and are the culprits for disease. According to Dr. Mark Hyman, internationally renowned physician and NYT best-selling author, 75% of people who end up in the E.R. with a heart attack actually have NORMAL overall cholesterol levels. What they DO have is pre-diabetes or type 2 diabetes, which is actually caused by diet and lack of exercise! So…we should be fearing sugar and refined carbs – not fat!e96bce9a867fc8d3886803b6a95df8deOk, I know you’re thinking “But which fats are the good fats?” – great question. We know that getting our food from the earth is a good idea, so let’s start there. The whole food train isn’t going anywhere, and it’s the ride that produces the least amount of controversy, provided it’s organic…but I digress. The fats that come from mother nature will serve us better than those that are processed. Highly processed oils, for example, actually create inflammation in the body. So even though vegetable oils sound healthy (I mean, the word vegetable is right on them), they are anything but! Steer clear of soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, safflower oil. The process by which they’re produced, and their chemical makeup, makes them very unhealthy. Avoid trans fats at all cost, but I think that little tidbit is universally understood by now. It’s also not necessary to eliminate all saturated fat either. I know-scary thought right?! We’ve been told that saturated fat leads to heart disease for years and years. But yes, doctors and the government CAN be wrong, which is why it’s all changing, and we need to climb aboard. Here are the best of the best fats and why you need them ASAP!Good Fats (1)

  • Avocado: higher in potassium than bananas, loaded with heart-healthy monounsaturated fats, high in fiber and they can DECREASE your bad cholesterol (LDL) and increase the good (HDL).
  • Nuts (walnuts, almonds, pecans & macadamia): Helps blood sugar control plus they contain a little protein, fiber, Omega 3’s and 6’s.
  • Seeds (pumpkin, hemp, chia, flax, sesame): Protein, fiber, anti-inflammatory, vitamins, calcium plus Omegas.
  • Olive oil: Lowers risk of heart disease, benefits insulin levels, anti-inflammatory.
  • Coconut (oil, butter and dried): Can increase calorie expenditure, kills hunger, boosts brain function.
  • Fatty fish (salmon, sardines, mackerel): These are rich in Omega 3’s, which many people are deficient in. It’s recommended we get 250-500 mg of combined EPA and DHA per day.
  • Organic meats: less inflammatory than regularly raised meats.

So…I challenge you to give fat a try and see how you feel! Comment below if you used to be a fat-phobic like so many of us, me included! Let me know if adding in some nuts on your salads, avocado in your wraps, eating the whole egg and cooking in coconut oil instead of cooking spray leaves you feeling fuller longer. You might even notice a boost in mood, a trimmer tummy and more glowing skin. Because YESSSSS, those are even more of the scientifically proven happy side effects of our friend, fat 🙂






89 thoughts on “Does Eating Fat make you…Fat?”

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  1. Hyla says:

    I really needed to see this! My friend and we’re talking about what the good fats are and now I can refer to this chart when I need to.

  2. Anna says:

    I’m also a fat-phobic person ! This occured after my dietician told me his opinion about fats (even the “healthy” fats) that it is bad for my goal to lose body fat. I still try to cut fats in my diet but I also feel like the way that you describe Cassey!! I want to change that, but Im afraid to gain weight. What is your opinion about how much healthy fats i can eat in a day in order to lose body fat? Can you descriptively tell me how many grams of “good” and “bad” fats i have to eat in a day?! Thanks <3 <3

  3. Melissa Tremblay says:

    I just saw this post, and am really happy to see that you spread these new informations to everyone! I am adding more fats to my diet, after having read some interresting books on nutrition and fats. But people are thinking this is unhealthy and absurd. I’m glad to see that I’m not alone! 🙂

  4. Madeline Adamson says:

    Omg Cases I can’t tell you how happy I was to see this on your blog! I’ve been doing the bulletproof diet which endorses you eat most of your calories from good fats and it has totally changed the way I feel. I’m sleeping better, my itchy skin is going away, I feel less bloated and more energizer throughout the day. You are such an influential blogger and I think what your saying is revolutionary and I hope people take it on board. FYI another amazing healthy fat is ghee made with unsalted grass fed butter – you can buy it or make it yourself and it is these good fat I turn to most often. You can even blend a tbsp with your coffee and make bulletproof coffee. You should definitely try it and write what you think about it!!!

    1. April says:

      I’m not meaning to be antagonistic and I agree with a lot of what Cassey has posted here. However, the Bulletproof Diet (and any other diets suggested a majority of calories come from fat) can VERY easily become nutritionally deficient and are almost certainly devoid of fiber – long-term major problems. Additionally, the Bulletproof Diet suggests it is suitable for “high performance”. If that is taken to mean it provides high performance in high intensity exercise/activities, I would call that misguided. Substantial carbohydrates are required for high intensity exercise to be maintained for nearly any length of time. I’ve read the Bulletproof diet guidelines and I can see it doesn’t explicitly eliminate all typical carbohydrate sources, but any diet advocating high fat intake will be inherently low carb. Low carbohydrate diets usually produce AMAZING short term (1 year or less) results including all of the things that you’ve mentioned due to a substantial rise in stress hormones (catecholamines and others). However, once the adrenals become fatigued and can no longer produce stress hormones at that rate, all of the positive results tend to reverse. I think any long-term investment into this diet requires extensive research. As someone who decimated their metabolism and nutrition (and subsequently gained nearly 40lbs while eating 600-700 calories less than before) by following a strict, high-fat, high-protein, low-carb paleo diet (about 4 years ago – I’ve seen the light!) , I can attest to the fact that further research and broadening of perspective can help shed some light on all this. Matt Stone (a nutrition writer) has many easy/fun to read books about this effect exactly, if you’re interested. Not that it matters all that much, but before someone else comes in to exalt this dogma – I have been trained in nutrition (B.S.), am currently in the credentialing process (R.D.), and I work as a public health nutritionist. That isn’t to say I know everything, but it is the basis for my comment. Thanks!

  5. Sadie says:

    You mentioned that nuts & seeds are good fats, but only listed certain kinds. Some of my favorites are cashews, peanut butter, & sunflower seeds. Are these bad fats?

  6. p20072009 says:

    I just wanted to interject it is also really important to make sure you are getting olive oil in that oil you buy in the store. Much of the “olive oil” we buy in the grocery store is cut with other not so healthy oil (including canola oil). There are a few brands you can buy that are 100 percent olive oil. I buy Caifornia Olive Ranch (you can find it in local stores or on amazon.) I buy mine at Target, Hannaford (if you are a north east resident), they even have it at some walmart locations.

    Here are some websites that give more information about what I am talking about:

    Hope this helps and thanks Cassey for all you do. I am really enjoying your videos. It has been so nice to be able to work out at home and not have to go to the gym!

  7. Evelynn says:

    Do i take extra virgin olive oil or normal olive oil?

    1. p20072009 says:

      I just take regular olive oil from the brand I mentioned. Extra virgin tastes great but it has a lower smoking point than other olive oil so it is best for salad dressings instead of cooking.

  8. Love this post. So informative. Fats have such a bad rap, and it’s often uninformed. Thanks so much for sharing!

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  9. Fat shouldn’t be limited! I eat a ketogenic and paleo diet so I actually eat very little carbs and loads of fat!

  10. Linda says:

    Hii cassey! How about palm oil, rice bran oil, and sesame oil?? And another question about olive oil is that… Whats the difference between cold press and regular olive oil… ?

  11. Nancy says:

    Hey Cassey, I’m an Indian, what we have during our mornings are pulses with a little bit of ghee.. Fermented food is normal in our diet. We have rice with seasonal vegetables and a lentil soup for our lunch. We have chapattis awhoe whet pita made without much oil. We might have meat for dinner. But not on most days. Our tea time is where we cheat. I want to know how to improve on this diet me and my family follow. We would like indian recepies……

    1. Mari says:

      hello! I am pakistani so our diets are pretty similar so I think I can help you. My mom makes such good pakistani food so when it came time to eat healthier it was hard because a lot of our food’s flavors comes from a lot of the unhealthy stuff. I had my mom make me chapatti with whole wheat flour and use olive oil/coconut oil instead. and since we usually ate basmati white rice, I eat brown rice instead with lentils (daal) super good and super healthy. My mom also makes me a mixed vegetable dish that is pakistani inspired and has so much flavor! it is called sabzi bhujia (vegetable stir fry). it’s really simple to replace the things in our diet. all the spices we use are very healthy and good for our body so we don’t need to compromise flavor at all. Just be careful when it comes to the oil in the food because pakistani and indian tend to use a lot. Other than that we have a lot of vegetables in our food and it’s all tasty we are so lucky!!

  12. Amy says:

    I love this!! I actually incorporate all of these foods into my diet 🙂 avos and salmon I truly used to hate but I just needed to prepare them a way that tastes good for me! I love throwing avos in smoothies/baking and even homemade guac. The teriyaki salmon from the 28 Day Reset actually converted me!! I used to loathe salmon…turns out I just needed to make it taste yummy 🙂 nuts and seeds are a daily part of my diet. I only use coconut/olive oil for cooking. Great post!

  13. Janae says:

    So true! I love it that people are really starting to come around to nutrition! I just started drinking this nutritional tea that is so great! It is caffeine free and really helps me up my nutritional intake every day! It is great hot or as an iced tea! It is called Nutrify Herbal Tea and it is definitely worth while for the health enthusiast. I got mine from but I think they also sell it on Amazon!

  14. Tasneem Abbas says:

    Thank you Cassey for this amazing post and I thought like most others that fats arent good well most of them anyway so. So glad that it’s not true. I’m trying to eat healthy and get my kids n hubby to eat healthy too so nuts and olive oil I already use and I’m the only one in the family to eat yogurt with pumpkin, chia n flax seeds but it tastes great with Greek yogurt.
    Can you please post a few healthy fat recipes on cheap clean eats/blogilates? That will be so awesome.
    By the way PIIT28 sounds n looks great but I’m not on it as my family would go berserk if I went into the omission phase of the diet.
    Plus the monthly calendar is working great for me combined with my yoga routine. So keep up the good work Cassey n keep inspiring us to do better. Love you??

  15. Maya says:

    Hi Casey, thank you for sharing this.
    I heard about Dr. Hyman’s work on a podcast about 3 weeks ago (the ultimate health podcast, episode 84). Since then, I made a few changes; by incorporating more healthy fats into my diet, such as nut butters, cold-pressed organic EVOO, coconut oil, eggs, tons of nuts, 70% dark chocolate, and seeds. The results have been, to myself, staggering. About 2 days into it, my clothes were much looser, and my regular trousers no longer fit me unless I wore a belt; I’m about 115 lb, and I never lose weight easily. At school, I felt as if my brain had re-doubled in concentration, information retention, and memory. I felt happier, and despite my usual evergy crashes on the afternoon, my energy was continuous, marked by a longevity between meals I never really experience. My skin did break out on my chin the first week and a half, but I guessed it was due to hormonal changes. I’m now certain that I was correct, because it cleared up, and has never looked better. My sister was commenting on it the other day (and usually the people around you most don’t notice as quickly as your acquaintances!) I’m not going to vilify complex carbs and protein; but I naturally eat less of them, and my plate is now more along the lines of an equal ratio of the three macro nutrients. Whatever I’m saying may or may not have a scientific basis, nor am I proposing my lifestyle to anyone. I’m just sharing this anecdote because I have genuinely been surprised at how well my body reacted to all this (when I had been previously convinced all along that my body’s metabolic type was concentrated around complex carbs!). Best of luck Cassie, and thank you for your continuous effort to share what you honestly believe is founded on a scientific basis for good nutrition that goes beyond marcos and numbers. xxx Maya

  16. Maddy says:

    Does anyone know what happened to the 2016 planner? I’ve been trying to purchase it, and can’t find it?

  17. Katie Shin says:

    The moment you listed fatty fish my mouth started watering. ^_^ lol I LOVE salmon and avocados. After an intense workout all I want to do is devour meat. I feel like a carnivorous dinosaur at every lunch since starting PIIT28. lol When I was pregnant all I ever wanted to eat was meat. Mostly any kind of meat but if someone had tried to take my chicken, I probably would’ve growled at them. lol At Kneaders, they have a turkey bacon avocado sandwich that I drool over. I know bacon’s not healthy but jeez it tastes good! It’s a treat for me when I go out to places like Panera Bread or Kneaders. That combination of turkey, bacon, and avocado is GOLD!!! I’m over the moon with joy that it’s too big for me to eat in one sitting. I save the other half and get a second meal to savor out of it! *_* <3

  18. stephanie says:

    I was going to say I feel like foods that are “low fat” and “low sugar” are just more heavily processed, which is no good.
    Although I know theres good fats I guess I am still a bit of a fat-phobic person. Working on that 🙂

  19. Laura says:

    What a great read! I couldn’t agree more. When I decided to be more mindful of what I ate, avocados, eggs, and coconut oil were the things I incorporated into my diet. With in two weeks not only did I feel better and have more energy, I was less puffy and bloated looking. Those carbs and sugars really are the culprit! They manage to slip back in every now and then, so I need to remind myself how great I felt without them.

    1. Olivia says:

      NOOOOOOOOOOOOOOOOOO!!!!! You don’t know how wrong you are, CARBS are what we live on, every cell in the body lives on glucose. So instead, cut out those artery clogging fats and stuff in the carbs!!!! Pleasant don’t be afraid of them, theyre not the enemy

  20. emzysfitlife says:

    I love this post!! People throwing away perfectly healthy egg yolks make me sad!!

  21. Natalie says:

    I recently read The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet, by Nina Teicholz. It is a very interesting book and talks about many of the same things. I really recommend it to anyone who wants to understand why the government lied to us for so long, and why we shouldn’t be afraid to enjoy animal fats.

  22. Ritchel says:

    The brainwashing in the world is SO REAL IT”S INSANE!! I am so afraid of fat it is scary. i have a huge fat-phobia. I think this post has really opened by eyes to see that not all fats are bad for you. Believe it or not my Mom wouldn’t let me eat avocado as a child, justifying that it had too much fat. With the limited knowledge of food in Zimbabwe it is very hard to get your hands on something like a bottle of olive oil unless it is at some ridiculous price like, $45 for 750ml.. shock i know. At least now i know that not everything is bad for you.

    Thanks Cassey Xxxx
    Healthy Mind, Healthy Body
    Knowledgeable Mind, Knowledgeable Body

  23. Anja says:

    Fat definitely does not make you fat! It balances your hormones and keeps you full. Yes fat in excess combined with sugary and highcarb foods and therefore a lot of fat together can store up in you body because the body is trained to be fueled from carbs. Honestly I switched to a high fat low carb diet for the last 6 months (with ups and downs of course) – and I feel amazing! Fuller for longer time, do not have to eat on 2 hours (I eat 2 times a day and a coffee with coconut oil) and feel amazing. My blood testes are very good and will redo them in couple of months 🙂 you have to get in enough fats so your hormones will be balanced girls!! (and boys). of course if you combine it with sugary products that is not good!

    1. Olivia says:

      Omg you’re so wrong! The human body needs carbs. It’s The carbs that make you full, energized and balanced. Please check out freelee The banana girl on yt!

      1. Syra says:

        Please do not talk about that banana girl here. Yes, carbs are important but they work differently for every body type. What works for one person may not work for another. The goal if nothing else should be to focus on clean eating.

      2. Anja says:

        Olivia if your body goes wellnon carbs let it be. Please do not force your thinking on others. The body is fueled by carbs and glucose because it doesnt know and doesnt have the option to be fueled with fats. If you eat less carbs then your body can start fueling up on fats and burning them for energy. It is a matter of choice. I chose fats, veggies, protein. Mostly non processed. Carbs, sugars are processed in most ways. I am not forcing anyone to eat as I do. I am just saying I feel 100 times better eating like this. No bloating, metabolism high, energy through the roof, eating 2-3 times a day, no insulin dropping and craving food instantly and hormones are balancing. @Syra exactly on point 🙂

  24. Alexandra says:


    I read this post with an open mind, but I just don’t think you’ve quoted significant research to convince me that adding more fats to my diet is beneficial. I encourage you to take the responsibility to inform yourself with things like the research from Dr.Greger, Dr.Douglas N. Graham and documentaries like Plant Pure Nation and many many other resources, Just try and see the other side of things before you encourage young girls to do something that may be harmful. I know you can do better than quoting authority nutrition. There is so much research out there, just take a look. So you pointed out that Dr. Mark Hyman says that hearth attack patients often have Diabetes or pre-diabetes, maybe you should check out the leading causes of diabetes and ways to reverse it. Dr.Greger has plenty of videos on this topic. If you look into it further you might think twice about recommending Eggs, dairy and meat as health foods, especially when you can get the nutrients they provide from plant foods.

    1. Selma says:

      I totally agree, that carb thing she mentioned is bullshit, she can’t talk against the Science..

      1. Cassie says:

        Her carb comment is actually accurate…Simple carbs at least Complex carbs don’t cause problems but simple carbs cause spikes in blood sugar which leads to fat storage and less utilization of fat stores for energy. These fat stores lead to inflammation, which can eventually lead to heart disease. And of course type 2 diabetes because the blood sugar spikes cause insulin to be released and over time this pattern can lead to insulin resistance (type 2 diabetes).

        1. Olivia says:

          No no no, of your body gets The carbs it needs, like fruits, pasta, rike and potatoes, it won’t spike like that.

    2. Elodie says:

      Hi Alexandra and Selma,

      I get that this news from the scientific world could be a little shocking, but the problem with both of your objections is this: whose science? Much of what we thought we knew about our bodies has turned out to be wrong, and it’s not just people on the edges of the scientific establishment who say so. Remember the butter revolution? For years and years we thought we had to prepare everything with olive oil, butter would clog your arteries, etc., etc., but as it turns out, the French were right all along, according to London cardiologist Asseem Malhotra. The benefits of eating butter in moderation are now widely accepted. If I may borrow some of Alexandra’s rather condescending choice of words, “I encourage you to take the responsibility to inform yourself”.

      If you’re such a fan of science–sorry, “the Science”, as if it’s a freaking diety–you should know that people are constantly making new discoveries about how the world works. Think of Dr. Natasha Campbell-MacBride, who has linked autism and depression to poor nutrition; think of psychologists in France, who treat ADHD with diet changes instead of addictive meds. And think of the scientists of the British Medical Journal, who found that linoleic acid, present in lots of the vegetable oils that poor, uninformed, irresponsible Cassey warns us about can be deadly (here’s the source:

      And what about Cambridge University’s findings that fatty dairy can reduce the risk of diabetes? Or those of McMaster University of Canada, which indicated that poor health and saturated fat consumption are probably not related after all? (That enough scientific evidence for you—or would you prefer a youtube video to break it down?)

      Which do you believe, scientists today with much greater means, experience and knowledge, with better developed methods–or those from the 80s? The medical world is constantly developing, looking for new ways to help people live well, and rightly so, because Western society at least is becoming drastically unhealthy at a frightening pace. And I’m not only talking about obesity–I’m talking psychological health as well. Modern men and women are increasingly unhappy.

      One other thing: if scientific evidence is so important to you, you should probably reconsider your stance towards plant products. There’s a pretty good chance that they’re not helping you–there’s no indication that there ever has been a truly vegan society, because humans simply cannot unlock many of the nutrients that are found in vegetables (that book about vegan China turned out to be full of cherrypicked data). You’ll be missing out on important amino acids, vitamin A (which is not actually in carrots–carotene is, and it turns out that it doesn’t convert to vitamin A easily). The American Journal of Clinical Nutrition states that vegans are at risk for multiple nutritional deficiencies (

      But what bugs me most about your comment, though, Alexandra, is the total disrespect you clearly have for Cassey. As if you don’t know she’s been talking about, exploring and experimenting with diets and nutrition for years. As if you don’t know she’s aware of how much of a role model she is to young women. As if she’d just spew dangerous advice on a whim.

      You talk down to her as if she’s a ten-year-old who’s decided to go along with a fad diet, not a responsible adult making the best decisions she can with the knowledge and resources she has. There’s so much she’s already done for us, so much she’s achieved, so much she knows from experience and rock-hard scientific research, “just take a look”.

    3. Catharine says:

      There’s plenty of scientific evidence over the last several decades that supports the benefits of high fat, low carb diets. It is sugar, not fat, that makes us fat and increased risk factors for disease. I don’t think a blo post lends itself well to really digging into all of the research, but there are so many books that do just that if you’re interested in seeing more of the primary research (which I totally respect you for! It’s very clear to me that we can’t just believe what people tell us is healthy,,,we have to look at the facts, try things out on our own body, and see what works for us!). A couple books you could look into that I’ve really enjoyed: Eat Fat Get Thin by Mark Hyman. Bulletproof by Dave Asprey. Always Hungry? By David Ludwig.

  25. Rachel says:

    Is it ok to eat a whole avocado in one sitting?? I know a serving size is only 1/4 of an avocado, but I am addicted to eating it on Ezekiel toast!

    1. emzysfitlife says:

      I’m sure it’s fine. It’s still healthy. As long as you are not having it for every meal! 🙂
      It’s just all about balance with your overall diet

  26. Demi says:

    OMG Mind blown! LIke I knew that healthy fats were needed and were good and I knew the kinds of healthy fats listed on the chart but you are so true…I’ve been so trained to where I am PARANOID of any fat! And then the Saturated Fat….whaaaaaaaat?! That floored me, I was like Anti-Saturated fat but found it was in everything, even protein bars so I was like “I can’t get away from it!” So good to hear some is actually needed!
    A few years ago I really strictly began refusing anything that read “High Fructose Corn Syrup” or “Corn Syrup” and was amazed how many things had it! But thankfully the market realized it was a problem cuz there are more “No HFCS” products out there. I’m sorry, but Jelly is more delicious without that stuff in it, the same with Chocolate syrup. WHY do companies think it’s needed!? Anyways, thanks so much Cassey for the research, keep it coming.

    1. Robyn says:

      Hey Demi,
      HFCS is so widely used in food processing because it is an incredibly cheap sweetener. About 30% cheaper than sugar. Here’s an article I found if you want to know more 🙂

  27. Emily says:

    Not afraid of fats here! Have to be more careful with carbs since I use to abuse them (even the good ones). I’ve been eating the Trim Healthy Mama way for nearly three years now. The sister authors of THM teach how to eat healthy carbs and fats together and separately to lose, gain, or maintain weight. I have great confidence in this way of eating combined with Cassey’s workouts.

    1. Shelby says:

      Fellow THMer here!! Glad to see the blogilates and THM worlds come together!

    2. Lorraine says:

      Hi Emily, I have been considering the THM plan and not sure what you mean about eating fats with healthy carbs or separate? Can you give more detail if possible? Thanks so much! Lorraine

  28. Lucy says:

    Yay! I’m so glad you’ve written a post on this. As someone who is quite allergic (various allergies/asthma/eczema etc) I’ve found reducing inflammatory carbs and increasing fats has done amazing things for me. My skins improved, I no longer wake up with puffy eyes and an itchy throat and I don’t need to use my inhaler as often!

  29. Asma says:

    I have heard that research nowadays shows that carbs (especially refined carbs) cause most health problems. I know that fat is good for you, but too much of anything is not good. Is it okay to eat more fat than carbs as long as I don’t eat too many calories total? Because I am strangely addicted to peanut butter and find myself eating WAY too much of it.

    1. Ali says:

      What you’re describing is the keto way of eating. High fat low carb moderate protein. Just watch caloric intake. It cash be easy to go over, especially if peanut butter is involved. Lol

  30. Cassie says:

    I’m so sick of the “fat makes you fat” trend! 🙁 Thank you for this post and spreading the truth!

  31. Vivien says:

    I want to add coconut oil to my diet but it always solidifies after I melt it! Is there anyway to keep it liquid or does everyone have to melt it every time they use it? Thanks so much XX

    1. o says:

      I have seen liquid coconut oil! Pricey though. I love using the solid kind for cooking, I was scared at first that food would be sweet, but it just brings out the flavor of the food…so good, I do use olive oil too..

    2. Nali says:

      Coconut oil stays solid at 25 degree C or lower. If you want to keep it melted, keep it in a warm but not hot place.

    3. Brooke says:

      Coconut oil is solid at room temperature so you pretty much have to melt it every time you use it. But it’s not that difficult! You can melt it in the microwave really quickly like you would butter. I think at some stores you can get coconut oil spray (like spray oil you would use for cooking).

      1. Cheryl says:

        We are totally no or very very low carb or gluten. Oh boy I have a great recipe for no carb dream cookies. Here goes……Lets start small, see if you like them. We love them!! In a smallish bowl 1/2 cup EACH of coconut oil (the hard kind), almond or peanut butter, Bobs red mill fine coconut, finely chopped nuts. Add 1 tsp of honey if you are really needing just a little sweeter. Honey goes a long way. Mix all together by hand (may need a few seconds in the microwave to melt some, will be runny). Drop by spoonful into the tiny muffin tins (found at most kitchen/grocery stores). Refrigerate until hard (hour?). Top with a melted 70+ chocolate bar in microwave. Put back in refrigerator to harden chocolate. So good! Just for you because you can’t take them anywhere or the coconut oil will melt! Easy for the kids to make too!

  32. Tara says:

    Nailed it Cassey! This segment on the today show I saw this morning confirms everything you stated, and more. Processed carbs are now linked to a significant risk of numerous cancers and much more. Here is the link to check out

  33. Elise says:

    Cassey thank you for sharing!!! I have so many friends and family members that are into the low-fat, and low calorie foods. I have known that fat does NOT make you fat for awhile now too, but it’s good to see that myth being dispelled. Another fun fat fact: Our brain is fat, 60% of it that is, and it fat is VITAL for healthy brain function. I love your blog!!!!

  34. Brooke says:

    I love snacking on a few tablespoons of dried coconut- it makes me feel full and puts me in a better mood! I feel like it gives me energy when I’m lacking. 🙂

  35. Starra says:

    I recently incorporated healthy fats into my diet. Colour came back to my face and I now have more energy. I don’t worry about having too many fats or carbs.. because honestly we need both.

  36. Andrea says:

    If I’m vegan, what would you say is a good source of Omega 3?

    I’m actually not fat-phobic; I’ve known about this for a while thanks to my aunt being super into fitness. I am sugar-phobic though ha ha.

    1. Emmy says:

      Chia seeds are a good source of Omega 3. I love them. Here are some recipes: however i usually only have them in my yogurt.

  37. I am so glad to see this! I remember in a video once you said “fat makes you fat!” and I was disappointed that you had that opinion. That was about 4 years ago, I am so glad that you are sharing this now!

  38. Kaileigh says:

    This is very interesting! I didn’t realize that coconut was so good for you! Thanks for always helping my eating habits. I blame you, Cassey, for loving to work out~:)

  39. Sashiko says:

    Yesss! i’ve been into healthy fats for a while, but i was really strict with how much fat i was consuming. I started putting a generous amount of coconut oil in the rice or quinoa i eat. And started eating sweet potatoes and avocados all the time. Lost some inches around my waist. 😀

  40. Ali says:

    Been eating low carb n high fat for nearly three yrs now. Feel way better and have managed to keep a healthy weight range. Used to be scared of fats, but no longer. That’s what makes food tasty!

  41. Kim says:

    I’d like to see some elaboration on how much a proper serving of these healthy fats is appropriate. Since the old food pyramid suggests eating fat sparingly, I can’t get a proper idea of what a serving size of healthy fat is and how many I need in a day.

    It would also be great to see a more complete list. Do cashews not fall under healthy fat nuts? What about grapeseed oil? What about (fatty) tuna?

  42. this post is awesome! its always great to hear the low down on this stuff.. one of my goals this year is to eat healthier 🙂

  43. Marvin says:

    Unfortunately a lot of people still consider fat to be bad and unhealthy. Good to see you inform people about the essence of eating enough fats and that it’s not wise to cut out all fats from your diet 🙂

  44. Lily says:

    I have known this fact about full-fat for a long time and you can’t believe how HAPPY I am for you to reveal this to your fans and friends! I do all of your workouts from the marvelous book “Cassey H’s Hot Body Year Round” but stayed off course when it came to food with carbs, thinking that most people believe in the scam food group pyramid. Before I exercised, I just ate full fat but sometimes cheat with carbs, having an unhealthy view of food but now, I can actually eat my food and even fruits (as modern fruits contain too much sugar than before) to enjoy and savour it! So thank you Cassie for letting people know on your website and your wonderful work with blogilates!

  45. Jenny says:

    I loved this Cassey. I like using coconut oil but have realized that it contains quite a bit of saturated fat… is this a bad thing?
    Thanks 🙂

  46. Sharon Mucker says:

    YESSSSSS, I love this!! Eating healthy fats really turned my life around. By taking in significantly more Omega-3 Fatty Acids, I felt so much happier than I was before, and I’ve lost so much weight!! On top of that, my brain functions so much better now. I can focus for longer and my mind feels so much clearer. I’m so glad that you’re spreading the message about healthy fats Cassey, this post makes me sooo happy! ☺

  47. Nicole says:

    My family and I have been eating a clean diet full of healthy fats for the past 2 years. The difference has been life changing! We’re healthier and happier. The doctors even love how healthy my kids are and even though they eat quite a bit of fat they’re not fat at all and have tons of energy! Same with my husband and me. Thanks so much for bringing attention to this topic Cassie, it’s so important!

  48. Melanie says:

    Yes!!! So many people are fat-phobic, and I use to be too. I was raised thinking fat makes you fat, but have found that it’s actually sugar that makes you fat! When I eat healthier fats I feel more satisfied, and my blood sugar is stable, unlike my old low fat diet. Much happier and healthier now. 🙂

  49. Ann says:

    Hi Cassey! I’m a public health community major and I’ve learned that health information changes a lot due to new research and studies. I’ve talked to many people and they avoid fats like the plague because back then, there was the whole hype cholesterol and fats are so bad for you. Now with new and better research, cholesterol and fats aren’t bad because you do need them in your diet but you have to know which types of fats and cholesterol you only need take in. However, it’s hard for people to understand that because they think people who work in the public health field are lying to them and that we change our views often. I’m so glad you wrote this to let others know that yes it’s totally ok to consume fats in your diet.

  50. Michelle says:

    Thanks Cassey … So very Helpful and Awesomely Inspiring???❤️

  51. Kat says:

    Unlike most moms, my mom always gets onto me for not eating enough fat. It is tempting to buy low-fat products to feel like I am eating healthier. Thanks for the reminder that natural foods are the way to go!

  52. Sita says:

    Awesome stuff!
    I have been quite confused with what I’m supposed to eat so I’ve just been eating a little bit of everything. Plus, you only live once so I think this is the best bet for me. But hey, I really learned a lot from this post!
    Thanks Cassie 🙂

  53. kelenknows says:

    I love avocados <3 I know I shouldn't eat too much of them but for me it's a great sald companion even Avocado dressers! Love them, I'm following a 3 week diet plan (anytimediet .com) and not sure where to buy healthy snacks in my city, I'm from temecula, ca, im new here, just starting my adventure with my husband. if you live here or nearby shoot me an email. thanks.

  54. Laura Edge says:

    I love the information here. Already reposted it on a couple of the Facebook pages I manage.

  55. Ida says:

    Wow… I really like the cartoons 😉 I have just become a Popstar, and am on day 8 of the beginner calendar 2.0 The only trouble was, I wanted to what the March 2016 calender looked like, so I subscribed for the newsletter, and don’t have the password to access it. 🙁

    1. Kyra says:

      It’s probably in your junk mail 🙂 Always look their first

      1. Ida says:

        Oh thank you. It as in my junk mail face palm* 🙂

  56. Amy Hoang says:

    i’m currently eating a smoked Salmon Sandwich for lunch and its so good. I love salmon and its a good fat. I normally don’t like to have “fat free” foods. Instead I prefer to have some good fats like what Cassey said, fish, avocado, nut oils, etc….So happy that the the mystery of the fat has been solved.. 🙂

  57. Erin says:

    It’s so true! The brainwashing is HARD to overcome…but we can now do better because we know better. The goal now is to add those fats while shunning the bad stuff. Adding healthy fat to a so-so diet won’t help. Cleaning it up all the way around is what yields the FAB results!

  58. Brittany says:

    I’m a fat-phobic person! I need to incorporate more healthy fats in. Thank you for this ♡ You are such an inspiration keep up the good work!!

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