Get enough good fat

Many so-called experts advise you to reduce the fat in your diet. But as you’ll see in the next chapter, between 25 and 30 percent of your daily calories should come from fat—yet always in the form of fish, nuts, olive oil, or other sources of healthful fats. Adequate amounts of fat cause your metabolism to operate more efficiently, burning calories instead of storing them. As a bonus, it also promotes the absorption of fat-soluble nutrients such as vitamin D, vitamin K, and coenzyme Q