It sounds contradictory but certain dietary fats can actually help you lose body fat. Fats and cholesterol are important for key hormones such as thyroid, oestrogen and testosterone. It is also needed for absorbing certain vitamins and minerals too such as (A,D,E and K) each having their role. Choosing the right fats. Certain types of fats are more beneficial than others. High monounsaturated fats and polyunsaturated fatty acids reduce insulin resistance. Omega 3's (poly) help reduce hunger cravings. You need to try avoid trans fats, these can cause risk to causing cardiovascular diseases. Of course too much of any fat can be detrimental to fat loss and lead to weight gain. Fat categories. * Monounsaturated fats: mainly oils (extra virgin, olive oil, canola oil) avocado, almonds, macadamias and other nuts. Sesame seeds, pumpkin seeds. * Polyunsaturated fats (including Omega3): salmon, sardines, mackerel, herring, flaxseed, chia seeds, walnuts * Saturated fats: coconut, coconut oil, palm oil, butter, egg yolks, red meats, full fat diary. Moderate your intake to your body specifically and remember do not over intake on fats they are still fat at the end of the day.