Contrary to popular belief, it is not the high fat content of a high fat diet that makes us fat and unhealthy.  It is the high BAD fat content of a high fat diet that makes us fat and gives us heart disease.  Whereas too little fat in the diet makes it practically impossible to mobilize your fat stores for energy, including enough of the right kinds of fats actually increase fat burning.  Moreover, the fat content of a meal not only signals our brain that we are full, it also slows gastric emptying and functionally decreases the glycemic index of carbohydrates.  In essence, the fat content of a meal both prevents overeating and decreases the probability that ingested carbohydrates will wind up stored as fat.

It’s best to limit your intake of saturated fat from fatty cuts of domestic red meat, poultry skin, and full-fat dairy, and avoid deadly trans fats (hydrogenated vegetable oil) that are commonly found in processed snacks, desserts, and margarine.  Likewise, the essential fatty acid content of many polyunsaturated vegetable oils (like corn and canola) contributes to systemic inflammation and, in my opinion, their consumption should be severely limited or, better yet, eliminated.

On the other hand, the monounsaturated fats found in nuts, seeds, avocado, and olive oil, plus the omega-3 essential fatty acids found in cold water fish, fish oil supplements, and wild game, have all been shown to increase muscle retention and fat burning.  I strongly advise you take a close look at your eating habits.  If less than 30% of your total caloric intake derives from fat sources, I suggest adding more of these healthy fats to your diet.