Well, you are on a weight loss journey. You’d never think about consuming fat, right? You might be surprised to hear that not all fats are created equal, and it’s actually essential to include some fat in your diet . That’s why we break down how much fat you should eat each day for weight loss so you can stay on a healthy trajectory and reach your goals.
Although it may sound counterproductive, the right amount of fat can support weight loss progress. Research shows that moderate-fat diets, which get 20% to 30% of their energy from fat sources, can help you lose weight because you’re more likely to follow a diet that doesn’t overly restrict fat content.
Learn how much fat you should eat every day when you’re trying to lose weight, and what dietitians recommend for fat intake.
How much fat should I eat daily for weight loss?
Fats generally get a bad rap because they’re high in calories, but they play an important role in maintaining a nutritious diet, she explains. Melissa Galich, RD, CDfrom Top Nutrition Coaching.
“The Institute of Medicine’s Food and Nutrition Board recommends that 20% to 35% of your daily caloric intake come from fat,” Galic says. “When trying to lose weight, I try to get 20% to 30% of my calories from heart-healthy fats. The main fats to avoid in your diet are saturated and trans fats.”
According to the American Heart Association, you should aim to get 5% to 6% of your calories from saturated fat and avoid trans fats completely.
“Saturated fats primarily come from high-fat animal sources such as meat (hot dogs, ribs, sausage, etc.) and dairy products (high-fat cheese, milk, butter). The main plant source of saturated fats is palm oil. and coconut oil,” Galich explains. ”[By] You can significantly reduce your saturated fat intake by choosing at least 90% lean beef, skinless chicken, fish, seafood, low-fat/non-fat dairy products, and limiting or avoiding butter. ”
Trans fats, on the other hand, are not “natural fats” and are found in hydrogenated or partially hydrogenated oils and processed foods. Reading labels carefully is essential to avoid trans fats.
“Although more manufacturers are finding alternatives to hydrogenated oils, some foods such as stick margarine, snack cakes, crackers and baking chips may still contain hydrogenated oils,” Galic said. added. “Checking the ingredient list of processed foods is the easiest way to avoid trans fats. If the ingredient list includes hydrogenated or partially hydrogenated oils, consider a different brand or replace the food. Please avoid it completely.”
What are healthy foods that contain fat?
Both monounsaturated and polyunsaturated fats are considered healthy fats and beneficial for overall health. “It increases good cholesterol (HDL), reduces bad cholesterol (LDL), supports cellular and brain health, and has anti-inflammatory properties,” Galich says.
That being said, overconsumption of anything is never a good thing, so it’s important to be careful about the amount of fat you consume. “Excess fat, even healthy fats, can increase your calorie intake, which can lead to weight gain and higher total cholesterol levels,” Galic points out.
Solid foods that contain healthy fats include seeds, chia seeds, nut butters, flax, avocado, vegetable oils such as canola and olive, and high-fat fish such as salmon, tuna, and mackerel.
Why is it important to include fat in your diet for weight loss?
Without fat in your diet, your body won’t absorb essential vitamins like vitamins A, D, E, and K, Galich says.
“Vitamin A supports healthy vision, immune and inflammatory systems, and promotes cell growth,” she explains. “Vitamin D is important for bone health” [and] Blood sugar control. [It] Reduces inflammation, promotes cell growth, and supports immune and neuromuscular function. Vitamin E reduces inflammation, protects against heart disease, and helps fight free radicals that can increase your risk of cancer and other chronic diseases. Vitamin K helps with blood clotting and bone health. ”
Overall, it is essential to lead a lifestyle with a balanced diet. No food is off-limits. Choosing healthy foods most of the time while eating less-healthy favorites from time to time can lead to sustainable weight loss and weight management.
Sign up for our newsletter!
Alexa Meraldo
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel, bringing engaging fitness, wellness, and self-care topics to readers.Read more about Alexa
