RE: Scared of eating fats....
In a word yes.. EFA intake will facilitate fat loss - plant based omega 3 (not fish oils for this effect), alpha-linolenic acid, has been shown to directly affect gene expression, upregulating the coding for fat burning genes, downregulating the fat production gene and upregulating your thermogenesis gene. So you body is better able to burn fat, less likely to store fat, and better regulates it's own temp, again burning fat. There's an enormous list of benefits that can derived from decent EFA intake, the upper limit is down to what your body can process, and is quite individualistic. Some people can only add small amounts of oil to their diet (<30ml/day), others thrive on much more (>90ml/day) - clearly bodyweight will affect intake too.