My fat intake averages around 3%. The body only needs an intake of 2.5%-3.5% of daily calories from fat to prevent deficiency (higher under certain circumstances such as pregnancy, however). If you're consuming enough calories from fruits and vegetables, you'll more than cover that 3% avg. minimum.
Unless you have a specific desire to do so, it's not necessary to consume any overt fats.
An excerpt from the 30BaD Banana Wagon Tour:
"Eat little or no overt fats like those found in nuts and avocados. Blood lipids and fats sludge up the blood stream preventing absorption of oxygen, vitamins and minerals and calories leading to deficiencies and tiredness and not being able to perform optimally. Fats can also cause digestive difficulties and do not mix well with fruits.
Mixing a high fat diet and a high fruit diet can cause problems like Type 2 Diabetes, candida, and chronic fatigue syndrome, and weight gain. Mixing fruits and high fat foods can cause indigestion because fruits digest fast and do not mix well with animal products, fats, root vegetables like carrots, and cruciferous like broccoli that digest slowly."
You can also find many testimonials from people on the forum who are overt fat-free and other great discussions on the topic by searching "overt fat" in the 30BaD Search box on the right.
I go through phases. Sometimes I won't feel like eating overts for a month or two, then I'll enjoy them almost every day for a week or three. When I'm not eating any overts, my fat intake is about 3%, when I'm eating overts, it's around 10%. So I'm guessing that overall, it probably averages out to around 7% or so.
My overts are avocados, coconut, and sunflower seeds. Rarely will I eat any other overts.
I do fine with overts as long as I follow good food combining guidelines, eat overts late in the day, and don't eat too much.
half an avo or a handful of raw sunflower seeds that sprout : ) per day when i feel like it
id say i average out at 7% 8% i eat 3300 cals