When it comes to weight loss, knowing how much to eat is just as important as knowing what to eat. Your body needs certain nutrients to function at its best, including protein, carbohydrates, and fats. But just like eating too many carbs can sabotage your efforts, so can consuming too much fat, even if it’s the healthy kind. So, just how many grams of fat should you eat in a day to shed pounds?
“This is a loaded question,” Heather Shablin, RDN, LD, PTAG-CPT, told POPSUGAR. “Since everyone is very different, there is not one general recommendation of how many grams of fat you should eat in a day.” That said, both the Dietary Reference Intakes and American Heart Association recommend that the average adult get 20 to 35 percent of their daily calories from fat — a helpful metric once you’ve determined how many calories you’ll need to eat (and burn) to lose weight. One gram of fat is equal to nine calories.
The types of fats you eat are just as important. A diet full of saturated and trans fat, commonly found in cookies, chips, high-fat dairy products, and red meat, won’t do your weight-loss goals any favors. “Trans fats are the worst type of fat you can eat,” Heather said. “I recommend cutting out trans fats in your diet and limiting saturated fats.”
That leaves monounsaturated and polyunsaturated fats, the “good” fats that aid in weight loss by keeping you fuller longer, which helps prevent overeating. These can be found in foods like avocado, nut butters, and fatty fish. (So, the next time you see guacamole, you know what to do.)
For a more customized eating plan, Heather suggests working with a registered dietitian, who can develop a weight-loss program based on your specific needs.
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