Why healthy fats give you the kind of energy sugar never will

If you feel like you’re dragging yourself through the day and slowly gaining weight especially around your belly—despite eating all the “right” things—your body might be missing its absolute preferred fuel source: fat!

That’s right. Real, steady, all-day energy doesn’t come from carbs and sugar. It comes from healthy fats that keep your hormones balanced, your blood sugar stable, and your brain firing on all cylinders.

So don't buy into the hype that fat will make you put on weight, when you lower your carbs and sugar, it will in fact, do the opposite. 

So let’s break down exactly why fat is your body's best energy source, and how to use it to start feeling better—fast!

Sugar burns fast. Fat burns clean.

Here’s what happens when you eat a sugary breakfast—cereal, fruit juice, toast, or even a muesli bar. Your blood sugar spikes, your body scrambles to release insulin, and you get a short burst of energy followed by a crash.

Now you’re tired, cranky, and reaching for more food before morning tea.

Always remember, as long as insulin is high, your body can’t access stored fat for fuel. You end up stuck in a sugar-burning cycle, needing constant top-ups just to feel okay.

Now compare that to what happens when you eat a meal rich in healthy fat and protein. Your insulin stays low, your blood sugar stays stable, and your body can access its fat stores for slow, steady energy.

No crash. No cravings. Just calm, focused energy that lasts for hours.

Fats that fuel you (and taste wonderful)

Not all fats are created equally.

The good ones are delicious, satisfying, and actually support your metabolism and hormone health.

Here are your go-to healthy energy boosters:

• Avocados – Packed with fibre and monounsaturated fats that keep you full and focused.

• Extra virgin olive oil – A powerful anti-inflammatory that supports heart and brain health.

• Eggs – Especially the yolks. Full of choline and nourishing fats for your brain.

• Fatty fish – Salmon, sardines, mackerel—all rich in omega-3s to reduce inflammation.

• Nuts and seeds – Especially pecans, walnuts, and pumpkin seeds for energy and crunch.

• Coconut oil & MCTs – These give your brain an immediate hit of energy—without needing insulin.

• Grass-fed butter and ghee – Full of butyrate, which helps keep your gut healthy, reduces inflammation, and gives your body long-lasting, steady energy.

What to avoid if you want energy that lasts

You’ve probably been told to avoid fat—but the real problem is the wrong kind of fat and too much sugar.

Avoid these if you're ready to feel better:

• Vegetable oils (canola, soybean, sunflower): They’re highly processed, inflammatory, and damage your metabolism.

• Trans fats: These interfere with your insulin and cell health.

• Low-fat and “diet” foods: Often packed with sugar or starch to make up for the missing flavour.

• Frequent snacking: Keeps insulin high and prevents fat-burning.

Real energy = Low insulin + Metabolic flexibility

Your body is beautifully designed to burn fat for fuel—but it can only do that when insulin is low.

By shifting your meals toward healthy fats and quality proteins, you allow your body to switch from sugar-burning mode to fat-burning mode, the way it was meant to work.

This is what real energy feels like:

• Waking up ready to go without three snoozes.

• Lasting through your workday without coffee crashes.

• Feeling mentally clear, emotionally stable, and less reactive.

• Going hours between meals because you're genuinely not hungry.

• Feeling wonderful in your favourite clothes

You don’t need more willpower—You need better fuel

You’re not lazy. You’re not broken. You’re just burning the wrong fuel.

The answer isn’t in more snacks or stricter diets. It’s in helping your body become metabolically flexible again—able to burn fat when it needs to, with no drama.

And it starts with small, powerful changes like swapping sugar for healthy fats, ditching seed oils, and eating a savoury breakfast.

Let's go!!!

Fat doesn’t make you fat. Sugar and insulin spikes do.

When you eat in a way that keeps insulin low and your metabolism humming, energy becomes effortless. It’s not a short-lived buzz—it’s a beautiful calm vitality that lets you get on with living your life easily. 

Ready to feel like yourself again?

If you’re in Townsville (or anywhere in Australia) and tired of feeling tired, I can help.

At Nutrition Queensland, I guide people to rebalance their hormones, lower insulin, and reclaim their natural energy with real food and no fluff and no heavy restrictions. 

For people who are serious about getting results, I do offer a free 20 min consultation to discuss your goals and challenges and see if we are the right fit to work together. You will find the link on the home page 😊