Healthy Daily Fat Intake For Weight Loss

What Is The Recommended Daily Fat Intake For Weight Loss?

When it comes to losing weight, the amount of fat you consume is an important factor. Eating too much fat can lead to weight gain, while restricting your fat intake can help you lose weight. So what is the recommended daily fat intake for weight loss?

The American Heart Association (AHA) recommends that adults should get no more than 35 percent of their daily calories from fat. This means that for a 2,000-calorie diet, no more than 700 calories should come from fat. This equates to about 78 grams of fat per day. For a 1,500-calorie diet, this is about 58 grams of fat per day.

However, it is important to remember that not all fats are created equal. There are healthy fats, like monounsaturated and polyunsaturated fats, and unhealthy fats, like saturated and trans fats. For a healthy weight loss diet, it is important to opt for healthier fats, such as those found in olive oil, nut butters, avocados, and fatty fish.

The Benefits Of A Lower Fat Diet

A lower fat diet can have a number of benefits for weight loss. For starters, it can help reduce your overall calorie intake. Fat typically contains the most calories out of the three main macronutrients, so reducing your fat intake can help reduce total calories.

The type of fat you eat is also important for weight loss. Unhealthy fats, like saturated and trans fats, have been linked to an increased risk of chronic diseases, such as heart disease and diabetes. By reducing your intake of these unhealthy fats, you can reduce your risk of these diseases.

How To Reduce Your Fat Intake

If you’re looking to reduce your fat intake for weight loss, there are a few simple steps you can take.

First, opt for leaner cuts of protein, such as chicken and fish. These have less fat than red meats, like beef or pork.

Second, reduce your intake of processed and packaged foods. Many of these foods are high in unhealthy fats, such as trans fats, and are also high in calories.

Third, replace unhealthy fats with healthier fats, such as those found in olive oil, nuts, and fatty fish.

Finally, opt for low-fat or fat-free dairy products. These typically contain less fat than full-fat versions and can help you reduce your overall fat intake.

The Bottom Line

When it comes to weight loss, the amount of fat you consume is an important factor to consider. The AHA recommends that adults should get no more than 35 percent of their daily calories from fat. To reduce your fat intake, opt for leaner cuts of protein, reduce your intake of processed and packaged foods, replace unhealthy fats with healthier fats, and opt for low-fat or fat-free dairy products. Doing so can help you lose weight and reduce your risk of chronic diseases.