Health and Fitness

How Many Grams of Fat Per Day to Lose Weight?

Fats. They have a reputation for being shady. They are, however, essential to a healthy diet, which is not widely believed at the moment. In our bodies, fats are the primary energy storage medium. Besides promoting cell growth and protecting our vital organs, they also play a role in the production of hormones and transport vital vitamins and minerals throughout our bodies. Some fats, on the other hand, are beneficial to your health! Saturated fats and unsaturated fats are the most common divisions of fats.

How Much Fat You Should Eat Per Day to Lose Weight?

How much fat in our diet should we consume? The Dietary Guidelines for Americans recommend that fats account for 20-35% of our daily caloric intake. In order to avoid a deficiency in essential fatty acids, people who are trying to lose weight should consume 0.5-1g/kg of fat per day. For a 150-pound (68-kilogram) person, this would mean consuming between 34 and 68 grammes of fat per day.

Daily Fat Needs For Individuals

Fat requirements are unique to each person and are influence by a person’s body composition goals and body type. When it comes to healthy hormone function, energy balance, and performance, the recommended dietary fat intake for competitive athletes is slightly higher than for non-athletes. Athletes are typically advised to consume 30-50 percent of their total energy as carbohydrates.

Weight Loss Diets with Low Fat Content

Low-fat diets (LFD) adhere to the USDA’s recommendation that fat intake range from 20 to 35 percent of total caloric intake. Vegan and vegetarian diets are considered very low-fat diets (VLFD) if they provide less than 10% of the total daily calorie intake from fat. However, only a small amount of research has been done on the long-term efficacy of these diets for fat loss. Ketogenic diets restrict carbohydrate intake to less than 10% of total daily calories, with 60% to 80% of calories coming from fats. The primary mechanism by which weight loss occurs is due to suppressing hunger, which has been shown to be aided by ketogenic diets.

Because of its high satiating properties, a high-fat diet can help people lose weight by reducing their caloric intake. In addition, numerous studies have shown that calorically matched diets with identical protein levels aid in fat loss just as effectively as a keto diet.

The Two Types of Fats: Saturated and Unsaturated

Solid fats at room temperature are known as saturate fats. Margarine, butter, whole-fat dairy products, meat marbling, and coconut oil are just a few examples. Saturated fats should make up only 5% to 6% of total fat intake, according to the American Heart Association.

13 grammes of saturated fat would be consume by someone who consumes 2,000 calories per day. It is not necessary to avoid all saturated fats, but a high-fat diet can raise bad cholesterol and triglycerides, increasing the risk of heart disease. Those fats that are liquid at room temperature are called unsaturate fats. Olive, peanut, and canola oils are a few examples. A diet rich in omega-3 and omega-6 fatty acids is ideal for lowering bad cholesterol, boosting antioxidant levels, and protecting against heart disease. The number of hydrogen bonds in an unsaturated fat’s structure is use to classify it as either a mono or a poly (poly).

Monounsaturated and Polyunsaturated Fats Examples

Avocados, nuts, olives, and olive oils are all examples of monounsaturated fatty acids.

Vegetable oils like safflower, sunflower, and sesame contain polyunsaturated fats.

Soybean and corn based fats

Unsaturated fats are present in both types, which is great news for your health! Additional information and context can be found by looking at high-fat food sources.

Trans Fat: Avoid it if you want to lose weight!

Trans fats are a type of fat you should stay away from at all costs. In order to raise bad cholesterol and decrease good cholesterol, trans fats artificially transform unsaturated fats into saturated fats.

The risk of developing type 2 diabetes is also increase by them. Fried foods, frozen baked goods like pizza, non-dairy coffee creamers, and shortening are the most common sources of trans fats.

Trans fats are a no-no if you want to lose weight quickly.


So, in terms of fats, what should we remember? A healthy diet requires the consumption of some fats. Weight loss success is best achieve by consuming 20 to 35 percent of your total energy intake, with lower ranges closer to the 20% mark being most effective in reducing body fat. There are many other diets that can help you lose weight, such as low-fat and keto, but they may not be sustainable in the long run.

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