Fats are just calorie dense foods but they will not make you fat, where eating balanced diet is important. Many times when people go fat free there are chances that they gain weight. Fats do have more calories per gram then proteins or carbohydrates (9 calories/gram vs. 4 calories/gram respectively) but they are an essential ingredient in a healthy diet. Fats, especially monounsaturated fats, keep your heart and brain healthy. They also promote sufficiency and keep you full for long periods of time. Natural nut butters, nuts and seeds, olives, and olive oil are examples of healthy fats.
This is a common misconception. Fat, like other nutrients, provides essential components (essential fatty acids) that contribute to overall well-being. Eating anything in excess can increase body weight. In order to lose weight, a well-balanced nutritional diet (lean proteins, fiber rich, carbohydrates and healthy fats) is as important and regular physical activity.
The key to make sure that one doesn’t gain weight or gain body fat is to limit consuming excess calories. Since fat does provide more calories, than consuming more fat may lead to weight gain and excess body fat accumulation in our body. By limiting one’s calorie intake to the amount of calories one requires on a daily basis which is your BMR, then it is unlikely one will gain weight or body fat.
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