Fat provides more than double the calories of other macronutrients. Each gram of fat has 9 calories while 1 gram carbohydrates or protein contains 4 calories. Your body needs fat to metabolize certain vitamins, such as A, D, E and K. Consume certain types of heart-healthy fats and avoid unhealthy fats. Some fats do not offer any health benefits and contribute to your weight gain.
Total Daily Fat Allowance
About 20 to 35 percent of your total calories should come from fat, according to MayoClinic.com. Following a 2,000-calorie diet will allow you to consume approximately 400 to 700 calories from fat. If you count fat grams, this is equivalent to 44 to 78 g fat each day. Spread your fat allowance out into each snack and meal. Do not forget about liquid calories, because some beverages contain fat. Adding cream to your coffee or having a smoothie can increase your fat intake for the day.
Bad Fats
Bad fats are unsaturated and trans fats. You should limit or exclude these types of fats from your diet. Saturated fat is found in animal foods, such as red meat, butter and milk. You can also consume saturated fat from tropical oils, such as palm and coconut. Saturated fat raises your LDL or "bad" cholesterol which can cause plaque buildup in your arteries and increase your blood pressure. No more than 7 percent of your total calories should come from saturated fat. Following a 2,000-calorie diet will allow you to have up to 15 g or 140 calories from saturated fat.
Trans fat is produced by combining hydrogen to vegetable oil. This causes the oil to become solid which extends its shelf life. Trans fats are hidden in processed foods, such as crackers, cookies and fried foods. Foods that contain trans fats are empty calories, which means they are high in calories, but they do not provide many nutrients. You can consume up to 2 g of trans fats per day, based on a 2,000-calorie diet. This accounts for 18 calories from trans fat.
Healthy Fats
Healthy fats benefit your body and include monounsaturated, polyunsaturated and omega-3 fatty acids. Most of the fats you consume should come from these healthy varieties. Healthy fats can help reduce your risk of cardiovascular disease by lowering your "bad" LDL cholesterol. Monounsaturated fats are found in olive oil, canola oil and avocados. Polyunsaturated fats are in corn, soy and cottonseed oils. Nuts and seeds provide both mono and polyunsaturated fats. Omega-3 fatty acids may reduce your risk of coronary artery disease. You can consume omega-3s by enjoying salmon, mackerel, flaxseeds and walnuts.
Weight Loss
Weight loss occurs when you burn more calories than you consume. You can either consume fewer calories, increase your physical activity or both. If you are trying to lose weight, consume the lower end of your daily fat allowance. Your calories from fat should total around 20 percent. Select healthy fats that will benefit your body during weight loss. Avoid the empty calorie foods that may add to weight gain by providing unnecessary fat intake.
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