Key takeaway
Dietary fat is essential; the useful question is usually how much and from which foods, not how to eliminate it.
What fat does
Fat provides concentrated energy, essential fatty acids, cell-membrane components and support for absorbing vitamins A, D, E and K.
Because fat supplies about 9 kcal per gram, portion changes can meaningfully affect total energy intake.
Choose varied sources
Include sources of unsaturated fat such as olive oil, nuts, seeds, avocado and oily fish. Saturated fat does not need to be zero, but replacing some of it with unsaturated fat is consistent with major public-health guidance.
Timing around exercise
High-fat meals digest more slowly and may be uncomfortable immediately before intense exercise. That is a timing issue—not a reason to avoid beneficial fat throughout the day.
Use this information in context
This article is general education for adults. It is not a diagnosis, treatment plan or individualized medical nutrition advice. See the methodology and references and the nutrition disclaimer.