Should I cut back on healthy fats?

Hey everyone, So I know it's important to get a balanced diet, which includes fats (the healthy ones). I was wondering, though, if I should cut back a little on the fats, as I am trying to lose fat. Is there a correlation between how much fat you consume and the fat on your body? Should I try to cut back on fats or does simply reducing caloric intake reduce fat? FYI: 5'6" female, 130lbs, very active. I typically eat 1/4-1/2 an acovado a day, and some days organic peanut butter. I also have 3-4 pieces of Dove dark chocolate a day. I eat salmon a lot, so I do get a lot of fat from that as well. Any advice would be appreciated :) Thanks!

A calorie is a calorie, no matter which macronutrient it comes from.  Fat consumption does not mean it will cause fat accumulation.  Keep on eating that lovely lovely fat. 

Fat will only make you fat if you go over your calorie needs on a frequent basis... Carbs and protein will do the same.

Aim for 20-30% of your daily calories to come from healthy fats.

You should be consuming fats every day, and it sounds like you're on the right track. Fats are the most calorie dense food, so if you're trying to stay under your burn meter, and you have 500 calories left and you're hungry for a snack, grab an apple instead.

Having good sources of Omege-3, -6, -7 and -9 fatty acids (7 and 9 are non-essential because your body can make them, so focus on 3 and 6) and medium chain triglycerides can improve joint health, hair health, skin health as well as some vital organs like your liver. As long as the fats you are getting are from healthy sources, even if you do go over your burn meter and end up gaining weight or just maintaining, your health will definitely be improving.

Thanks for all the replies!!

niikolai...not to be a creeper, but your abs are amazing!! I see you're a swimmer - I used to do the competitive year round swimming, and for a few years I was number one in the state (although I was quite young lol...not much competition)! Then I quit to play other sports...dumb choice. I miss swimming so much. Hope you stick with it!

:]

Haha, thanks! Always a confidence booster.

44 straight days of intense calorie counting, zig-zag caloric maintenance/deficit periods to prevent lean muscle loss, and intense weight training with ab emphasis! Hard work pays off! And I never forget to eat my healthy fats. :P

P.S. I'm doing a lot of reasearch on  not only optimal sport nutrition, but the body in general. According to You: The Owner's Manual, a publication sponsored by the Discovery Health Channel, walnuts are the highest in omega-3 fatty acids, have a high concentration of flavonoids (antioxidants which fight aging) and lower the risk of heart disease. I make it a point to have a handful a day. :]

P.S.S. Oh, and keep eating fish. According to the same book, having a serving a fish 2-3 times a week, especially fatty fish like salmon, mahi mahi, and tilapia can reduce bad triglyceride levels, stabilize your heartbeat, make your platelets less sticky (to prevent arterial clots) and lower blood pressure. Some studies suggest it lowers the risk of heart disease by 50%!

Wow, you're like an encyclopedia on nutrition and fitness!! Thanks for telling me about the walnuts - I had no idea! I'll definitely buy some next time I'm at the store.

Based on your description that is not too much fat and may not be enough. High fat foods are just more calorie dense so you have to be careful if counting calories but you need a balance. Too little fat will hinder your weight loss goals. You can over-do anything including fruits and vegetables. Just go for a healthy balance.

Try adding more variety. Tuna, salmon and other fish, nuts, lean cuts of beef, turkey and chicken, olive oil.

Original Post by jewelsmcblah:

A calorie is a calorie 

 I disagree with this statement...2100 calories from BK is totally different than eating 2100 calories from fruits, veggies and whole grains.

Original Post by bigcee52:

Original Post by jewelsmcblah:

A calorie is a calorie 

 I disagree with this statement...2100 calories from BK is totally different than eating 2100 calories from fruits, veggies and whole grains.

 Very true. People confuse loosing weight with loosing body fat. You can be "skinny fat" If you load up on junk even though you may be within your calorie range you will still probably have too much body fat. If you eat clean/balanced you will loose body fat and be much more healthy. I am living proof.