It’s All About the Fat!
For some people, cutting calories means cutting fat. After all, one gram of fat has 9 calories. But, let’s review: nutrition experts say that you should be eating anywhere from 20% to 35% fat in your diet. While that may seem a little gross, or even counterintuitive, it’s actually quite the opposite.
Eating Healthy Fats are Key
Healthy fat sounds like an oxymoron, but they are incredibly important to help your body function on a cellular level, especially your skin as well as brain function. Not all fats are created equal.
What types of fats should you be eating on a low calorie diet?
Non-saturated fats, including polyunsaturated and monounsaturated fats.
Some great examples include decadent foods such as almonds, salmons (packed with omega-3s), avocado and extra virgin olive oil.
Examples of Healthy Fats in Foods and Serving Sizes
- 1/4 avocado (80 calories)- 7 grams of fat ( 1 gram saturated, 4g monounsaturated, .75g polyunsaturated)
- 1 tsp of extra virgin olive oil (40 calories) – 4.5 grams of fat (mostly monounsaturated)
- 3 oz of grilled salmon (175 calories) – 10 grams of fat (2g saturated fat, 3.8g monounsaturated fat, 3.8 g polyunsaturated fat)
- 15 raw almonds (104 calories) – 9.16 grams of fat (.66g saturated fat, 5.76g monounsaturated fat, 2.16g polyunsaturated fat)
Did you know? Weird food cravings and binge eating can begin to occur when your diet consists of less than 20% fat. This is because healthy fats help you stay full and satisfied, for a longer period of time.
How much fat should you be eating on your low calorie diet?
While experts recommend 20-35%, a good recommendation to follow is to get about 25% of your daily calories from healthy fats. Try to eliminate as much saturated fats as possible (butter, lard, animal fat, processed food fat, fast food fat) as it does nothing for your body, other than make you fatter!
Use the following chart to get a good idea of how many grams of fat you should try to get in a day:
|1200 calories a day||33 grams of fat|
|1300 calories a day||36 grams of fat|
|1400 calories a day||39 grams of fat|
|1500 calories a day||42 grams of fat|
|1600 calories a day||45 grams of fat|
*The above chart calculations come from the recommendation of eating healthy fats for 25% of your daily diet.