Fats have become public enemy no. 1 over that last 20 years. Unfortunately, as a society we have mislabeled them because we don't understand our body, and what it needs for us to lose weight. This low-fat craze started before the low carb diet craze but its just as bad.

If you try and eliminate fats from your diet, you will probably cause yourself to be more fat.

Here's why:

Many fat free/no fat foods are the worst types of food that you can eat. They are full of sugar which adds body fat because they are packed with nutrient empty calories. They also overload your body with chemicals that your body can't comfortably assimilate.

Please remember that fat free does not mean sugar free. If you just end up eating more sugar in those 'fat free' products then your blood sugar and insulin levels will spike. And this causes a whole array of problems with massive fluctuations in energy levels and unnecessary cravings for more high sugar foods.

Trying to eliminate fats form your diet actually has a counterproductive effect on your goals of fat loss. The goal with fats is not to eliminate them from your diet. Your goal is to eat the right amounts of fats.

These good fats should be mostly unsaturated fats so that you are sure to get your essential fatty acids (which is crucial to your body's health). Your goal is to eliminate or greatly reduce saturated fats/trans fats from your eating plan, and heave a healthy dose of 'good' essential fatty acids to help promote fat burning in your body.

This is why you want to stick to having between 17 to 20% of your daily calories consisting of unsaturated or 'good' fats. Getting essential fatty acids (EFA's) actually promotes your fat burning goals in the long term and is essential to your health.

I find that the easiest and best source of fats is to buy some refrigerated Udo's Choice Perfected Blend Oil (make sure it is refrigerated and you keep it refrigerated as room temperature will change the effectiveness of the oil in your body).

Have 1 tablespoon for every 50 pounds of body weight per day. Udo's has a blend of Omega's 3, 6's and 9's in the optimal ratio for you to get your maximum benefit from each of these fatty acids.

I know you would have never thought a fat loss program would ever recommend you drink a tablespoon of fat everyday - but there you go!

But jokes aside, it's really important. Make sure you don't fall back into social conditioning. Make sure you get your EFA's.

Just to make sure I'm clear, here are some sources of fats you should avoid (these are the trans fats I talked about above):

• French fries
• Deep fried foods
• Food with words 'partially hydrogenated' on the label
• Processed vegetable oils
• Fried foods of any kind
• Cookies
• Crackers
• Chips

I hope you get the idea...

Please stick to the good fats and avoid these.