Fats are good for you.  They give food yummy flavor and help you feel satisfied.  Fats are necessary. Every cell membrane in the body contains fat.  Our brains are made of fat.  Fats aid digestion and have a role in hormone activation and immune function.  The body uses them for energy when glucose is not available. 

It is not eating fat that makes us fat.  For over 20 years we have been erroneously told that eating fat is bad. In fact, many people mistakenly link belly fat directly to the fats they consume. But this is just wrong.

Low-fat diets are not good for you nor will they help you sustain a healthy weight. What makes people overweight is eating (and drinking) too many calorie laden foods with refined sugar and processed carbohydrates.  What makes people gain weight is not enough movement. What keeps people unhealthy is not making their nutrition and health a top priority and thinking they have forever to change.

 Cutting edge research on nutrition and weight loss supports eating  more healthy fats  as a way to become  lean.  Good sources of fat are avocados, eggs, olive oil, coconut oil, salmon,  almond butter, seeds, and walnuts.  These are just a few.  Ageneral guideline is at least 30% of your daily calories from healthy fats.  It will vary from person to person depending on their unique biochemistry and goals.