What Is Fat? How Much Fat To Eat

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Learn What Is Fat Secrets To How Much Fat To Eat

Does Eating Fat Make You Fat?

NO, eating fat does NOT make you fat. Not even a little. Unless of course you are eating above your maintenance calories or excess calories, and those excess calories just so happen to come from fat.

Is Fat Bad And Unhealthy?

Once again, the answer is depends on which kind of fat you eat

The Different Types of Fat

Like I said, there are 4 different types of fat. They are:

  1. Trans Fat
  2. Saturated Fat
  3. Monounsaturated Fat
  4. Polyunsaturated Fat

What Is Trans Fat?

Trans fat has been shown to raise your bad (LDL) cholesterol levels, lower your good (HDL) cholesterol levels, cause heart disease, strokes and type 2 diabetes. There is also at least some research showing that trans fat may cause, increase the risk of or worsen everything from Alzheimer’s Disease, to cancer, to infertility.

“Good” Fat

  • Fish
  • Fish Oil Supplements (I’ll be explaining these in detail later.)
  • Nuts
  • Nut Butters
  • Seeds
  • Olive Oil
  • Avocados

These are just some example of good fats

How Much Fat Should You Eat Per Day?

For the majority of the population, the recommendations for fat intake per day almost always fall within the same general range. That range is…

Ideal Daily Fat Intake: 20-30% of your total calorie intake.

In order for this recommendation to truly make sense, the first thing you are going to need to know is that 1 gram of fat contains 9 calories.

From there, you just need to do some basic math using the ideal daily calorie intake you calculated earlier and (hopefully) remembered to write down.

Now, with your ideal daily calorie intake in mind, all you need to do is figure out what 20-30% of it is. (Just multiply your calorie intake by 0.20 and 0.30.)

Then, since 1 gram of fat contains 9 calories, just divide both of your answers by 9.

The amount you get now is the ideal range for how many grams of fat you should eat each day.

Confused? Here’s an example…

  • Let’s say an example person figured out that the ideal calorie intake for their body and goals is 2500 calories per day. (Again, this is just an example.)
  • Next, they’d figure out that 20-30% of 2500 calories is between 500-750 calories.
  • They’d then divide 500 and 750 by 9 (because there’s 9 calories per gram of fat) and get a range of 55-83.
  • So, in this example, this person would eat between 55-83 grams of fat per day.

Your turn. Just figure out what 20-30% of your ideal daily calorie intake is, and then divide that amount by 9. The answer you get is the ideal range for how many grams of fat you should eat per day.

 

 

Videos to check out:

how to calculate your maintenance calories (3 Easy Methods ) https://youtu.be/tc7OS5xOe_Y

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