To lose weight, you will need to reduce the amount of calories you eat in a day, as well as monitor your fat intake. While following a low-fat diet is generally considered a healthy choice, do not eliminate fat from your diet entirely, as this can pose problems to your health. Talk with your doctor about how much fat and total calories you should be eating in day.
Fat Intake
Your daily intake of fat should be no more than 30 percent of your total calories, according to the University of Maryland Medical Center, and each fat gram contains about 9 calories. To estimate how many calories you need in a day, multiply your ideal body weight in pounds by 12 to 15 calories. The amount of calories you will need depends on your age, gender, activity level and other factors. For example, if you are a woman in her 50s who wants to weigh 135 lbs and is mildly active, you may only need to multiply your weight by 12. This will give you a daily caloric goal of 1,620 calories, 486 of which can come from fat. This translates to roughly 54 g of fat per day.
Food Choices
Aim to get most of your fats from monounsaturated fats like olive oil, and avoid trans and saturated fats altogether. Get your fats from plant oils and fish, and switch to low-fat dairy products like skim milk or low-fat yogurt. Choose poultry and lean meats instead of fattier cuts. However, do not replace fatty foods like cakes and chips with low-fat versions and believe that you are on a low-fat diet. These foods typically contain large amounts of sugar and calories and have little to no nutritional value. Eat a variety of nutrient-rich foods to ensure that you are giving your body what it needs.
Considerations
Compared to carbohydrates and proteins, calories from fat convert to fat stored in your body more readily. Nevertheless, consuming excessive calories from any source will result in weight gain. Monitor your overall calories along with your fat intake, and eat foods from all of the major food groups. Reduce your portion sizes, and try replacing high-calorie, high-fat items like blended coffee drinks and french fries with skim milk and a cup of sliced fruit.
Warnings
Diets that are extremely low in fat can harm your health and may increase your risk of having a stroke due to a brain hemorrhage. Additionally, making severe cuts to the fat in your diet may not provide you with essential nutrients, such as vitamin A, folic acid, calcium and iron. Discuss how much fat you should be eating with your doctor, and ask about adding a multivitamin or other supplement.
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