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Types of Fats Monounsaturated Fats Polyunsaturated Fats Omega-3 fatty acids (Linolenic acid) Omega-6 fatty acids (Linoleic acid) Arachidonic Acid Saturated Fats Trans-unsaturated fat Dietary Cholesterol Utilization Energy Storage Insulation Body structure Cell membranes Protection Essential fatty acids (linoleic and linolenic acid) controlling inflammation, blood clotting, and brain development Hormones & bile salts Vitamin carrier (Fat soluble vitamins A, D, E, K) Palatability and satiety of foods Weight Management A reduction in dietary fat without a reduction in total calories or an increase of physical activity only produces small if any changes in body fat mass (Leibel 1992). Also see Macronutrient Ratio Studies. Effects on Endurance High fat diets may limit endurance if carbohydrates are low and body is accustom to a higher carbohydrate diet. After 2–4 weeks, physical endurance is not affected by ketosis as long as dietary fat remains high. (Phinney 2004). There is no net glucose synthesis from lipids except from glycerol portion - 10% by weight A high fat diet may actually increase endurance in certain elite athletes particularly if they have adapted to such a diet regimen. Studies are mixed as to whether it increases endurance Ideal would be fat adaptation with high glycogen and intramuscular triglyceride stores Fat adaptation occurs after five days of being on the high fat diet and persists during one day of carbing up (Burke 2000)