Fats are Essential

There's a lot of misinformation regarding fats.  One of the problems people have with fats is that of dietary fat vs. body fat.  Just because you eat fat does not mean it will stay that way. There are some fatty acids (called essential fatty acids) that facilitate chemical reactions that can only happen in the presence of fats.  Particularly of interest to folks who read this blog, fats are used to create testosterone in you body which aids in muscle growth.  Additionally, fats are can be broken down for energy that your body can use. 

Generally you want to get 20% of your calories from fats and of that you want to consume mainly monounsaturated fats but there is room for a small amount of polyunsaturated and saturated fats.
You can get your fats from fish oil (supplements or whole fish), flax seed, nuts, avocados and olive oil.