Fat is one of the three main sources of calories in our diet (in addition to carbohydrate and protein). It provides nine calories per gram, which means that each gram of fat we consume gives us nine calories. For example, if a product contains 10 grams of fat, it would provide 90 calories from fat (9 calories per gram x 10 gm of fat). The other two main sources of calories in our diet, carbohydrate and protein, each provide four calories per gram. Notice that fat provides more calories than carbohydrates and proteins combined, which means that fat is the richest source of calories in our diet. That's why it is important to watch your fat intake if you're trying to lose weight. If you currently have a high-fat diet, then reducing your fat intake is one of the quickest ways to cut calories. Notice that I said "reducing your fat intake" and not "eliminating" it.
Research has shown that a high-fat diet not only contributes to obesity, high cholesterol, and heart disease, but also to certain types of cancer. Be assured, however, that some fat is necessary to a healthy diet. You need some fat in your diet in order for your body to function properly. Here are just a few functions of fat:
Omega 3 Vitamin D
-provides energy
-is necessary for the absorption of fat-soluble vitamins, A, D, E, and K
-insulates internal organs
-is necessary for immune system
-is necessary for the production of hormones
-is necessary for nervous system function
-contributes to healthy skin and hair
-is a good source of vitamin E and essential fatty acids (EFA's)
As mentioned above, certain fats provide our bodies with "essential fatty acids" (EFA). EFA's are essential to us because our body does not produce them on its own, therefore we must consume them. One EFA you may have heard of is omega-3 fatty acid. This one has been shown to have anti-inflammatory properties, helps to lower blood lipids, such as cholesterol, and helps to prevent blood clots, all of which help reduce the risk of heart disease. Good sources of omega-3 fatty acids include fish, especially salmon, albacore tuna, and trout; shellfish; flaxseed; and walnuts.
When consuming fat, it is important to choose "good fats," or unsaturated fats more than saturated and trans fats. Unsaturated fats are heart-healthy since they don't contribute to hardening of the arteries, whereas saturated and trans fats elevate cholesterol levels and increase the risk of heart disease. Sources of "good fats" include vegetable oils, especially canola, olive, and peanut, soft margarines (trans fat-free), nuts, seeds, olives, salad dressings, etc. Sources of "bad fats," or saturated fats, include animal sources, such as butter, whole milk, cheese, eggs, meat (especially the visible fat on the edge), poultry (especially the skin), lard, and even a couple of plant sources, such as coconut and tropical oils (e.g., palm and palm kernel oil).
Trans fat has gotten a lot of media attention lately and is now included on food labels because of its association with heart disease. Research has shown that trans fats are just as detrimental to our health as saturated fats. It is commonly found in hard margarines, shortenings, and frying fats. Trans fat is made by a process called hydrogenation and is often added to packaged convenience foods, such as cookies, cakes, pies, doughnuts, crackers, and brownies, in order to improve the products' texture, taste, and shelf-life.
So, how much fat do you need? Well, first you need to know how many calories your body needs daily because your diet should be comprised of about 25-30% fat. That means 25-30% of your calories should come from fat. If you're not sure how many calories you need, you can easily find a calorie calculator online or you can search for the article I wrote about how to calculate your calorie needs. If you are overweight or underweight, be sure to use your ideal body weight or goal weight to determine your calorie needs and not your current weight. Once you know how many calories your body needs, then you can determine how much fat you need.
Here's a sample calculation for an individual who needs 2000 calories per day:
2000 calories x 30% (0.30) = 600 calories
600 calories per day / 9 calories per gram = 67 grams per day
2000 calories x 25% (0.25) = 500 calories
500 calories per day / 9 calories per gram = 56 grams per day
Therefore, this individual needs about 56-67 grams of fat per day.
As I've said in other articles, I don't think it's necessary to count anything for the rest of your life in order to lose weight and keep it off, whether it's calories, fat grams, carbs, points, etc. I hope that you will simply use this equation to determine how much fat you need and then compare that to what you are consuming on average. (Just count your fat intake for a few typical days). Then, you can adjust your diet accordingly. Remember that consuming too little or too much fat can put your health at risk. If you find that you are way under-consuming fat, then give yourself some more leniency. However, if you find that you are over-consuming fat, then try and cut back a bit more until you are in a healthy range.
Christmas Sales Spring Valley - Fish Oil Omega-3, 1000 mg, 200 Softgels 201
Dec 20, 2011 14:22:23
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