Is It Okay to Use Whole Coconut Milk in Phase 3?

In order to burn fat, you need fat. Coconuts contain medium-chain triglycerides (MCTs), a type of saturated fat that’s absorbed by the liver for immediate use as energy rather than first stopping by the intestines to be broken down and then shuttled back to the liver through your blood.

In Phase 3 of the Fast Metabolism Diet, coconut milk can be used as your healthy fat. You can drink it by itself or use it in a recipe. Not only is it healthy and a great way to give yourself a quick energy boost, but it also contains lauric acid, a type of healthy fat that has been shown to nurture the thyroid.

Is Light Coconut Milk Better?

Since coconuts are high in saturated fat, many clients ask whether they’d be better off using light coconut milk instead of whole coconut milk. Because of how your body metabolizes saturated fat, I’m not as concerned about it from a health standpoint. As long as you’re getting enough healthy fat from other foods, using light or whole coconut milk is really more of a palate issue than anything. I, personally, like using whole coconut milk because it offers such a nice, creamy consistency and texture. And, it’s richer in those heart-healthy, metabolism-enhancing MCTs.

Go cuckoo for coconut milk! Here is one of my favorite recipes. Make it this weekend to see why coconut milk totally rocks!


Cool and Creamy Mint-Chip Mousse

Serves 9 | Prep time: 15 minutes | Total time: 25 minutes

Phase 3


1 can unsweetened coconut milk

1/2 cup birch xylitol

1 1/2 tsp. peppermint extract

1 tsp. corn-free vanilla extract (such as Frontier brand)

Pinch of sea salt

1/4 cup coconut butter, melted

2 ripe avocados

1/4 cup unsweetened raw cacao nibs (such as Navitas Naturals)


In a blender, combine the coconut milk, xylitol, peppermint, vanilla, and salt. Blend to combine. Add the melted coconut butter and avocados. Blend until creamy. In individual dishes, layer about 1/4 cup of mousse followed by a scant teaspoon of cacao nibs, followed by another 1/4 cup of mousse. Top with another sprinkle of cacao nibs. Refrigerate for about 10 minutes and serve. (It’s best to serve right away, since the avocados will gradually lose their green color and turn a more brown color).

One serving is a healthy fat on Phase 3 of the Fast Metabolism Diet.

Enrich YOUR Phase 3 with my specially formatted Phase 3 programs!

The Phase 3 FMD Intensive Program: Unleash the Burn

Phase 3 Intensive

The Phase 3 FMD Shake: Unleash the Burn

Phase 3