it comes to fat, there sure is a lot of confusion
over which fats to eat, which to avoid, do you
even want fat in your diet, and what about eating
fat while trying to reduce body fat?
you've read this article, you'll be a bit more
knowledgeable on the role that fat plays in
your diet, and how to choose what's right for
What foods have fat?
Now, when you
think of fat in food (and what to avoid), some
of the first things that come to mind are bacon,
French fries, potato chips, movie popcorn, pastries
That would be
correct, as a general rule of thumb. Per serving,
these foods tend to have a higher fat content,
and, because it's easier to eat more than one
serving (so VERY easy!), these are food that
you may want to add in only very sparingly to
How do carbs affect fat absorption?
And, as an "added
bonus," because the foods mentioned above
also feature high-glycemic carbs, they release
insulin in your body. Insulin, your body's storage
hormone, tends to store more of the fat from
the food than allow it to be burned for fuel.
So, I think it's safe to say, eat these (and
other similar foods such as cookies, ice cream,
cheeses, and such) sparingly (especially the
movie popcorn, as it tends to contain trans
not a wise choice at all).
Different types of fat
To get a better
look at what foods might be good or bad for
us, let's take a look into the different types
Fat - This fat is considered one
of the good fats! This fat can be found
in olive oil (good source), peanut oil,
avocado, nuts and poultry.
Fat - This fat is also considered
one of the good fats. You mainly find
this fat in vegetable oils, nut oils,
poultry and seeds.
Fat - This is generally thought
of as a fat you want to enjoy in very
limited quantities (not more than 10%
of your daily fat intake). You would
find this fat in butter, lard, red meat,
and cheese, among other sources. Your
body needs some, but in limited amounts.
Likely, your best source of this would
be coconut oil (for all the good research
being done on it!).
Fat - The very naughty fat! You'd
be surprised where you might find this
it's not just the movie popcorn
that gets you! This can also be found
in meats and dairy (in addition to processed
foods such as cookies, crackers, etc
sure to look at labels!). Try very hard
to limit yourself to 1-2 grams of this
fat daily. Your arteries will thank
Fatty Acids - When you've gotta
have that fat, this is an excellent
category to choose from! Fatty, coldwater
fish, such as salmon, mackerel and herring
are great for Omega 3s. As well, so
are walnuts, flax oil, and ground flax
So, How Much Fat Should You Eat Per Day?
How much fat (or
how many fat grams) do you then want to have
in your day? Well, remember that each person
is going to have a dietary caloric intake. If
you're trying to lose weight, you'll likely
have your calories at a lower amount that someone
who is a training athlete needing more calories.
So, as a general
rule of thumb, try to limit your fat grams to
20-25% of your daily caloric intake (so, when
it's noted above under saturated fat that you
take in no more than 10% of your daily fat intake
from this category, please note that this means
you don't want more than 10% of that 20-25%
coming from saturated fat).
Example: If you're
eating 1000 calories a day, you don't want more
than 25 grams of fat in your diet. So, you don't
want more than 2.5 grams of saturated fat. If
you're training and your body has different
needs, this range may vary (you may need more
then, just as if you're sedentary or have a
bit more bodyfat to lose, you may need less).
It's a good general range to use as a guideline.
Why you want fat in your diet
You want fat in
your diet because it is considered a macronutrient,
and is necessary for many functions within the
body (from something as simple as helping certain
vitamins to be absorbed to to helping your body
manufacture certain hormones). You NEED fat,
just try to be sure your sources are GOOD sources
of GOOD fat!
Why you want to limit fat
in your diet
Fat, if you eat
too much or the wrong kinds, can take your body
out of balance. Not only can it contribute in
"making you fat," additional fat has
been linked to heart disease, diabetes, and
potentially even cancer!
For a healthy you
Limit your fat
to 20-25% of your daily caloric intake, choose
good fats, and remember
most fats are already
IN the food you eat, so you don't need to search
it out. Just learn more about the foods you
eat and their fat content, and you'll do well
in keeping your heart and health on the right
ARE foods that can actually make you
fat eating them and foods that can help prevent
gaining weight and bodyfat