Fats are the most concentrated energy source we have in our bodies.A gram of fat gives us twice the amount of energy that a gram of carbohydrates does.This is why fats are the best fuel source for muscles to use during prolonged activity.Having adequate amounts of fat at each meal is important because they digest slower, creating a feeling of fullness that lasts longer. Fat also acts as a carrier for vitamins A,D,E and K. Fats aid in the absorption of vitamin D, making  calcium more available to bones and teeth, they also help convert beta-carotene into vitamin A, which is important for our vision. However  you should not have too much fat. Excessive intake of dietary fat can be dangerous, as large amounts of these fat soluble vitamins will be stored in excess fat. When weight loss occurs, these vitamins can quickly be released into the body, causing them to act like poison.

There are two different groups of fatty acids, saturated and un-saturated. Saturated fats generally come from animal sources while unsaturated come from plant sources. If you simply substitute unsaturated fats, you will see a reduction in blood cholesterol, because there is no cholesterol present in plant derived fats. Fats can also be high in omega-3 fatty acids, which can lower cholesterol and reduce the risk of heart disease. Good fat sources are extra-virgin olive oil, hemp oil, flax oil, salmon, sardines,tuna, almonds and walnuts.