Fat Grams — How Much Fat Should You Eat Per Day?

Fat makes up one of the three essential groups of macronutrients. Healthy fats are essential for proper functioning of your body. Unfortunately the word fat has been associated with something bad for you. In this video we will describe the good fats to eat and in what quantity should we eat them

While there are some unhealthy fats, there are many more, good fats that are essential to our nervous, hormonal and digestive system. The good fats to eat include monounsaturated, polyunsaturated or omega-3 and omega-6. It is important to note that there is a distinction between very healthy and good to eat unsaturated fats, not so healthy saturated fats and very unhealthy trans fats, which are linked to obesity, high blood pressure and cardiovascular disease.

Fat’s function in a healthy body

Good fats are used in the body to metabolize vitamins A, D, E, and K. These vitamins are called “fat soluble” because they require fats in order to be absorbed by our body.

Fats are also a major source of energy, second only to carbohydrates. If you choose to follow a ketone diet, that is, a primarily fat-based diet, you will teach your body to consume fat for energy. This includes that fat that you ingest, and the fat stored on your body. Since fat is slow to metabolize, it is ideal for the long haul, providing low intensity energy for hours.

Good fats also play a critical role in production of testosterone which is critical hormone in building the muscle mass.

Good Fats to Eat

Fats, unlike carbs and proteins, contain 9 calories per gram. That means that less food carries a lot more energy. Hence even good fats should be eaten in moderation.

Pure sources of fats, which includes only fat and no other macronutrient includes foods such as butter or ghee, coconut oil and extra virgin olive oil. These contain omega-6 fatty acids, and monounsaturated fats.

Many foods that fit into the carb and protein category can also be good sources of healthy fat. All fish are a great source of omega-3 fat! However, salmon, mackerel, arctic char, tuna, sardines, cod and lake trout seem to top the list. Eggs are also a meat-based source of healthy fats, without the actual meat!

Vegetables that are high in good fats to eat include avocado, chia seeds, and nuts. Nuts are a great high fat snack, or can be added to salads, similar to avocado. Chia seeds are usually added to smoothies or shakes to dissolve their strange flavor.

Quantities of Good Fat to Eat

How much fat should you eat depends on your fitness goals. If you are trying to gain muscle then fat should constitute 15–25% of your daily total calories. If you are maintaining weight then fat should constitute 25–35% of your daily total calories. If you are trying to cut fat then fat should constitute about 30–40% of your daily total calories.

It might appear to you that the total amount of fat to be eaten is increasing as you try to reduce your weight. However keep in mind that your overall calories are also going to decrease as you try to shed off weight. In other words as you try to cut weight, fats become larger portion of your diet while decreasing or not really changing in absolute amount

Fats are essential for normal function of your body. However you should be careful to only include healthy fats in your diet. Good fats to eat include food sources high in unsaturated fats such as olive oil, fish and nuts.

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