Fat is an important part of any diet, even one designed for weight loss. You only need a small amount of fat each day for proper body functioning. Because fat is high in calories, however, it is important to monitor how much you are eating. Certain fats are better for you than others, therefore your weight loss diet should focus not only on limiting fats, but on choosing the right ones.
Daily Fat Needs
Your daily fat needs will depend on how many total calories you are eating. In general, you should get no less than 20 percent and no more than 35 percent of your daily calories from fat, according to MayoClinic.com. For example, if you follow a 1,300-calorie diet, 260 to 455 of those calories should come from fat. This translates to 29 to 51 g, since fat contains 9 calories for every gram.
Dangers of Too Much Fat
Because of the high calorie content of fat, consuming too much of it heightens your risk of becoming obese. Eating too much fat can also increase your chances of developing certain kinds of cancer, as well as heart disease. Certain types of fat, such as saturated fat, poses greater risks to your health than others, but an excess of any amount of fat can be harmful to your body, not to mention your waistline. While cutting back on your daily fat intake does not guarantee you will not develop heart disease or cancer, it does lessen your risks.
Importance of Fat
While too much fat can be dangerous, not getting enough can be harmful as well. Your body needs fat for energy, as well as healthy skin and hair. If you cut out too much fat from your diet, you run the risk of missing out on essential fat-soluble vitamins, as well as essential fatty acids. Furthermore, by trying to eliminate fat, you may end up consuming too many fat-free processed foods, further depriving your body of the nutrients it needs. As with every nutrient, getting a moderate amount of fat is key to maintaining both your health and a healthy weight.
Right Types
Monitoring your daily fat intake is not all that's important -- you also need to focus on choosing the right types of fat. Unsaturated sources such as lean poultry, fish and olive oil should be emphasized over saturated sources, such as full-fat dairy or fatty cuts of meat. Learn to read food labels and avoid items with partially hydrogenated vegetable oils, which are bad types of fat. Include a variety of foods from each of the major groups, such as produce, whole grains and low-fat dairy, to ensure that you get the nutrients you need while dropping those unwanted pounds.
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