But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat. Remember, extra calories, even from fat-free and low-fat foods, get stored in the body as fat. Many times, people replace high-fat foods for high-calorie foods, like sweets, and gain weight rather than lose weight.
To lose weight, you need to burn more calories than you eat. You can achieve this goal by exercising and by eating less fat and calories. Exercise burns calories. Consult with your health care provider before starting an exercise or diet program. A low-fat style of eating is important for maintaining a healthy weight and preventing heart disease.
The dietary reference intake for fat in adults is 25 to 35 percent of total calories from fat. Learn about the foods you eat. 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 www. Subscribe Donate. Health Topics. Reducing Fat Intake Why is it important to reduce fat intake? Why does fat get all of the attention?
Fat gets all of the attention for many good reasons. Consider these facts: Fat can raise cholesterol levels in the blood. A high cholesterol level is a leading risk factor for heart disease. Some fatty foods such as bacon, sausage, and potato chips have fewer vitamins and minerals than low-fat foods.
Note: Protein sources, especially red meat and dairy products, contain fat. Your email address is used only to let the recipient know who sent the email. Neither your address nor the recipient's address will be used for any other purpose.
The information you enter will appear in your e-mail message and is not retained by Medical Xpress in any form. You can unsubscribe at any time and we'll never share your details to third parties. More information Privacy policy. This site uses cookies to assist with navigation, analyse your use of our services, collect data for ads personalisation and provide content from third parties.
By using our site, you acknowledge that you have read and understand our Privacy Policy and Terms of Use. Share 1 Share Email. Home Health. June 17, More information: The American Heart Association has more on types of fats and ways to limit the unhealthy ones. Citation : How much fat do you really need? This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission.
The content is provided for information purposes only. Fighting gut infections helps prevent Crohn's disease and ulcerative colitis 6 minutes ago. Related Stories.
The skinny on fats Oct 11, Mar 13, Dec 26, Foods to lower your cholesterol count Apr 01, Jun 15, Aug 27, How much fat should we include in our diet?
For those attempting to lose body fat, 0. For someone who weighs lbs 68kg , this would equate to g fat per day. If you want a handy tool to measure body fat percentages, check out the NASM body fat percentage calculator. Fat needs will vary by individual and will depend largely on body composition goals and body types.
For example, dietary fat recommendations are slightly higher in competitive athletes than non-athletes to promote health, maintain healthy hormone function, and maintain energy balance. Low Fat Diets for Weight Loss. However, limited research exists on the efficacy of these diets to create sustainable fat loss over long periods. A high-fat diet can suppress appetite since it is highly satiating, leading to decreased caloric consumption. Additionally, many studies have shown that calorically matched diets with identical protein levels aid in fat loss just as successfully as a keto diet.
See How to Follow the Keto Diet for more on this subject. Saturated fats are those that are solid at room temperature. Examples include margarine, butter, whole fat dairy products, the fat marbling in meats, and coconut oil.
For someone consuming 2, calories in a day, that would equate to 13g of saturated fat. Saturated fats don't need to be avoided entirely, but diets high in saturated fats can increase bad cholesterol and triglycerides, increasing the risk for heart disease. Unsaturated fats are those that are liquid at room temperature. Examples include olive, peanut, and canola oils. We want to include as many unsaturated fats in our diet because they can decrease bad cholesterol, contain high amounts of antioxidants such as Vitamin E, and contain essential omega-three and omega-six fatty acids.
0コメント