Do not fear fat. About 30% of your daily caloric intake should come from fat with an equal balance of saturated, monounsaturated and polyunsaturated fats. To achieve this balance focus on adding healthy monounsaturated fats (extra virgin olive oil, nuts, avocados) and polyunsaturated fats (nuts, some vegetable oils, fish) to your daily food intake. Your saturated fats will come from animal proteins, eggs and dairy.
To make sure you’re meeting your suggested amount of healthy fats a fish oil supplement is suggested. The suggested amount to supplement with is about 2-3 grams per day. For those looking to accelerated their fat loss, 5-6 grams of a high quality fish oil is suggested on a daily basis. Taking a fish oil capsule with each each meal will get you to those dosages.