Because 1 g of fat contains 9 calories, it is important to follow a diet low in fat to lose weight. But not all fat grams are alike: Saturated fat can increase your risk of heart disease, while unsaturated fat can promote good health. Making better choices when it comes to fat intake can help you achieve your weight loss goals.
Good Fat vs. Bad Fat
The major kinds of fat are saturated and unsaturated. Saturated fats are labeled as bad fats because they raise blood cholesterol and put you at a higher risk for certain diseases. Red meat and dairy fats are the main sources of saturated fat. There are two types of unsaturated fats: monounsaturated and polyunsaturated fat. These fats can improve blood cholesterol levels, ease inflammation and stabilize heart rhythms.
Sources of Good Fat
According to the Harvard School of Health, monounsaturated fats are found in canola, peanut and olive oil, avocados, nuts and seeds. Polyunsaturated fats are found in sunflower, corn, soybean and flax seed oils, and also foods including walnuts and fish. Omega-3 fats are an important source of polyunsaturated fat. Your body cannot produce omega-3s, so you must consume them through different foods. Fish such as salmon, tuna and mackerel are excellent sources of omega-3 fats.
Amount to Eat
The American Heart Association recommends that you consume a low fat diet, keeping the calories from fat fewer than 30 percent of your daily caloric intake. To estimate how many fat grams you should consume each day, you need to estimate your daily calorie needs. According to the University of Maryland Medical Center, first you need to determine your activity levels. If you are a moderately active male multiply your current weight by 15, and if you are a moderately active female multiply your weight by 12. For weight loss, subtract 500 from this number and you will get your daily calorie needs for weight loss. Next, multiply this number by 30 percent, which gives you the number of calories from fat to consume. Finally, to find the amount of fat grams to consume, divide this number by 9.
Considerations
In order to lose weight it is important to consume all of the dietary macronutrients: protein, carbohydrates and fats. The American Heart Association recommends a diet that includes a variety of fruits, vegetables and grains products, especially whole grains. Also include lean meats, such as skinless poultry, as well as healthy unsaturated fats.
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