Gonna keep this one short...
I read a while ago something in a book by Dr. Mark Hyman, that brilliant health educator, about the diets of eskimos, vs the diets of sumo wrestlers.
Mark Hyman was explaining how sumo wrestlers put on fat: they eat a huge meal of a lot of rice or noodles, then they go to sleep.
And now the Eskimos: we already know that the native people's who live in the very cold temperatures of Northern Canada and Alaska have excellent health. Much better than most americans, for example. Eskimos aren't overweight, and they have excellent oral health. But here's what's surprising: they eat a TON of fat. Something like 80% of their diet is fat, mostly in the form of whale blubber.
So what we've learned is, if you want to reduce your body-fat: 1) Don't carb load before bed (unless maybe you're a marathon runner and your run is the next day)...and: 2) Eating lots of fat is clearly ok.
Btw, Mark Hyman's top advice for weight loss? "Eat more fat". And most recommended is coconut oil, avocado, olive oil, and to a lesser extent, nuts and seeds.
*that book might have been "Ultrawellness" by Mark Hyman. I read so many of his, I forget which it was!