Fat is not the enemy of weight loss. In fact, it’s important for good health. It’s an essential nutrient that supports healthy skin and hair, facilitates absorption of fat-soluble vitamins, and and supports brain health. However, fat is more calorie-dense than protein or carbohydrates. With 9 calories per gram, you want to eat some — but not too much — when you’re trying to lose weight. The type of fat you choose also matters. Unsaturated fats are superior to saturated fats, when it comes to weight loss and your health. The exact number of grams of fat you should eat daily when trying to lose weight depends on your calorie intake goals. Losing weight requires you to create a calorie deficit. This means you’re taking in fewer calories than you burn daily. A daily to 1,calorie deficit yields a healthy weight loss of about 1 to 2 pounds per week.
What Is a Vegetarian Diet? Get back on track in 5 easy steps Best oil for cooking? American Heart Association. Monounsaturated Fat Sources and Their Benefits. But it takes more than just eating low-fat foods to lose weight. So if you’re following a 2,calorie-a-day diet, your target range for total fat is 44 to 78 grams a day. Fat, calorie, and other nutrients in foods can be found listed on the label, in nutrition books at your local library or bookstore, or online at a nutrient analysis website such as Limit these to less than 6 ounces per day. These food suggestions may only mean different menu choices within your eating plan, which may already include meat and milk.
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