The theory behind successful low-fat diets for weight loss is that by reducing your fat intake, you can reduce your total calorie intake. Keep in mind that fat contains 9 calories per gram, while carbohydrates and protein only provide 4 calories per gram. When choosing a low-fat diet for weight loss, your fat intake should not go below 20 percent of your total daily calorie intake. The National Heart, Lung and Blood Institute respectively suggests women and men to eat 1, to 1, calories per day and 1, to 1, calories per day for successful and safe weight loss. Therefore, if you want to follow a 1,calorie low-fat diet, eat at least 22 grams of fat per day; and if you consume a 1,calorie diet, shoot for about 36 grams of fat each day. These values are based on 20 percent of total daily calories and the fact that fat provides 9 calories per gram. Most women need about 2, calories per day, while many adult men require about 2, calories each day for healthy weight maintenance. If you eat 2, calories a day, eat at least 44 grams of fat and if you follow a 2,calorie plan, aim for at least 56 grams of fat each day.
Following a low-fat diet has many advantages, starting with weight loss. Learn the role fats play in calorie counting and how many fat grams you should eat each day. If you are thinking about losing weight, you might want to consider a low-fat diet. In addition to helping you lose weight by using calories on more filling foods, following a low-fat diet can help you ward off serious medical conditions, including heart disease, high cholesterol, and diabetes. The body needs some fat to function properly. But even though every gram of fat contains 9 calories, not all fats stack up the same nutritionally. Some are better for you than others. To follow a low-fat diet, keep track of how many calories and grams of fat you eat and plan most of your meals around lean protein, vegetables, fruit, and whole grains.
Low carb, low fat, and even high fat — there are many dietary approaches a person can take to improve or maintain their health. Eating a low fat diet is a simple way to cut out extra calories. Doctors may advocate eating a low fat diet because calories from fat are higher per gram than those from protein or carbohydrates. In this article, we list some low fat foods and the benefits of a low-fat diet. We also look at a sample mix-and-match meal plan. So, if a food contains fewer than 3 grams of fat per calories, it is a low fat food. To determine if a food is low fat, a person can read its nutrition label. Dairy products can be high in fat, but food manufacturers often offer lower fat versions. These include. When considering a low fat diet, it is important to remember that not all fat types are unhealthful. The key is to eat a varied diet of nutritious, natural foods and avoid those high in saturated or trans fats.
These types of fat are also present in fried foods. You can also opt for dairy products labeled as 1 percent or non-fat. Consider these facts: Fat can raise cholesterol levels in the blood. While the ins and outs of a low-fat diet plan can vary, its definition is fairly consistent.