Below is great article about why you should not avoid all fat in your diet.
Ask the Expert: Should I Avoid Fat in My Diet?
By Denis Faye
The short answer:
No way! Fat is a vital nutrient! Just because it’s called “fat” doesn’t mean it makes you fat. (On the same note, “fat-free” doesn’t mean it won’t make you fat. In fact, most packaged goods labeled “fat-free” make up for it with added sugar, which can make you just as fat, if not fatter, than fat can.)
But I digress. At its core, I think this anti-lipid misconception stems from the fact that fat is easy to overeat. It contains nine calories per gram, whereas carbs and protein only contain four grams. Here’s how that plays out in real life. Let’s say your afternoon snack calls for two tablespoons of peanut butter. If you do it right and use two flush tablespoons, that’s 190 calories. But if you get even a little generous with your scoops—and we all tend to be generous when it comes to nutty goodness—two heaping tablespoons will weigh in at something closer to 380 calories. I’d call that a diet-breaker.
So you want to moderate dietary fat intake, but you don’t want to eliminate it. It’s an essential fuel source you need for almost every human activity, including brain function. It adds structure to cell membranes; acts as a hormone regulator; transports fat-soluble nutrients such as vitamins A, D, and K; promotes the feeling of fullness; and slows the absorption of carbs. Basically, it does everything short of wash your dishes and walk your dog, so you absolively, postitutely should not avoid it.….Read the whole article here