Fat Intake: How Many Grams Of Fat Per Day Is Healthy?

How many grams of fat per day would be healthy for you? Read more about, its bodily benefits, and how many grams to take in a day to remain in a well-balanced state of health.

High-fat and Low-carb Ketogenic Diet

How many grams of fat per day is good for you? There are many myths about how bad fat can be, but the truth is, you just need to pick healthy fats vs. unhealthy fats. Learn more about the good fats and bad fats in this article. First, get to know the types of fat. There are four: saturated fats, polyunsaturated fats, trans fats, or monounsaturated fats. Monounsaturated fats like olive oil or avocado are good fats, as well as polyunsaturated fats which include nuts, seeds, oysters, and salmon. Bad fats are trans fats and saturated fats. These include highly-processed goods and snacks like cookies, potato chips, and frozen pizza. On the other hand, there are good saturated fat sources.

It is advised to avoid food that is rich in saturated fats, and pick good fats that aid in disease prevention like risks for heart disease. High saturated fat intake rises the LDL cholesterol in the body’s bloodstream. However, all fat isn’t bad. Fat is the fourth macronutrient of the body next to water, carbs, and protein. The human body needs a lot of macronutrients to perform at its peak. It’s time to make fats a great source of energy. Good fats  =help with brain-boosting, vitamin absorption, cell wall building, and insulation in the body. It carries a high source of essential fatty acids your body is not able to naturally produce. Read on to learn about the good and the bad fats, as well as how many grams of fat per day is ideal.

The Bad and the Good Fats: How Many Grams of Fat Per Day is Healthy

Fats conduct several important bodily functions as it adds a kick to the food that you eat. This is why many of us become addicted to it. But fat isn’t all that bad and should be eaten in proper amounts only. Besides heart disease prevention, fats in the body aid in estrogen production, calorie-burning, testosterone production, as well as overall health improvement.

More recent research reveals that 20 – 35 percent of calorie intake daily should be from fat. It found that having a good diet that is rich in protein and fat heightens your resting calorie burn.

How many grams of fat per day is needed for your body to be in better condition? This is going to depend on a person’s calorie needs that relate to weight loss management, diet management, maintenance, or choice of foods.

You find out your calorie requirement daily, measure your weight in kg then multiply it with 0.9 for women, and multiply it with 1.0 for men. Finally, multiply the answer by 24. Below are ideal diet choices to have. If you simply stick with proper portioning, you’re on the better side of health. Read more to check your fat grams per day requirement.

Low-fat diet

This low-fat diet plan entails 30 percent of calories of fat or less than that. Base this for your cal needs:

  • 1,500 calories = up to 50 grams daily fats
  • 2,000 calories = up to 67 grams daily fats
  • 2,500 calories = up to 83 grams daily fats

The Mediterranean Diet

Fat taken in moderation, the Mediterranean diet is an ideal low-fat eating plan.

The Mediterranean diet needs 30 – 40 percent calories from fat sources, including monounsaturated fat that you can find in olive oil. This diet also packs a wide selection of whole grains, dairy, plant foods, and animal meats.

Ensure that you receive proper portions of fruits and vegetables, whole grains, nuts, seeds, dairy products, olive oil, and fish.

The daily fat range suggestion according to calorie requirement is as follows:

  • 1,500 calories = up to 58–67 grams daily fats
  • 2,000 calories = up to 78–89 grams daily fats
  • 2,500 calories = up to 97–111 grams daily fats

High-fat and Low-carb Ketogenic Diet

The target of the keto diet plan is to primarily do away with carbohydrates up to 95% while taking sources of energy from food like good fats and protein. The fat percentage intake, in general, is 50–75%.

 Sample fat range for the ketogenic diet: 

  • 1,500 calories = up to 83–125 grams daily fats
  • 2,000 calories = up to 111–167 grams daily fats
  • 2,500 calories = up to 139–208 grams daily fats

Choose a broad range of healthy food choices that can offer a nice portion of fats off of the sources of the good fats. Essential omega-3 fats are a main healthy source here. Below is a list of healthy fat sources.

Saturated Fats

Saturated fats are a nice, healthy source of fats. Ensure you can maintain intake according to your calorie requirement and diet plan.

  • Cocoa butter
  • Palm oil
  • Coconut oil
  • Cheddar cheese
  • Mascarpone cheese
  • Dark chocolate
  • Pork/beef/lamb fats
  • Dark chicken meat
  • Poultry skin
  • Full-fat yogurt and other whole-milk dairy items (e.g. whole eggs)

Polyunsaturated fats

Polyunsaturated fats hold omega-6 fats that are also in most plant sources and animal meat. Higher amounts of fat sources from omega-3 are normally off of nuts, seeds, and fish.

  • Tuna
  • Sardines
  • Anchovies
  • Mackerel
  • Trout
  • Salmon
  • Seabass
  • Herring
  • Shrimp
  • Oyster
  • Seaweed
  • Flaxseeds
  • Walnuts
  • Hemp seeds
  • Chia seeds
  • Kidney beans

Monounsaturated fats

The following foods are rich in monounsaturated fats and omega-6 polyunsaturated fats.

  • Olive oil
  • Olives
  • Beef
  • Pork
  • Avocado
  • Hazelnuts
  • Pistachios
  • Macadamia nuts
  • Pecans
  • Almonds
  • Peanuts

In conclusion, fats aren’t bad in moderation, and there are healthy fats from many food sources for you to choose wisely from. Base your diet plan according to the fat requirement of your body to ensure healthy weight management. How many grams of fat per day should you consume? You should be smarter about what to put in your body now.

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