Light foods are just bad news, so it's OK to embrace real food that contains real fat. According to Women's Health, "many nutritionists recommend eating full-fat food in smaller portions to lose or maintain weight." Balance is the key. Enjoy the foods you love — like steak, French fries, and ice cream — in moderation, and don't get obsessed and go on a fat-free diet. Our bodies need certain types of fat in order to function normally, and they also help satiate your hunger longer, so you avoid overeating. Be a label reader and give foods made with healthy fats such as olive oil, nuts, and fish the green light. Limit the amount of saturated fat you consume by opting for lean meat and nonfat dairy products, and completely avoid trans fat, including hydrogenated oil. Only 20 to 35 percent of your diet should include fat, so shoot for 44 to 77 grams of fat a day (for a 2,000-calorie diet).