People who attempt to lose weight may think that, in order to get the results they want fast, they need to stop consuming fat altogether. But the truth is, you should never eliminate fat from your diet if you want to stay healthy. This is including when you are trying to shed excess weight.
Continue reading to learn more about the important role that fat plays in your body, and how to ensure you are getting the right type and amount of fat in your daily diet.
The Benefits of Fat
Fat plays a major role in your overall health, controlling your hormone levels, keeping your metabolism steady, and nourishing your skin and hair. It also assists in the storage and transport of vitamins, such as A, D, E, and K. Without enough fat, your body would be unable to effectively store and use these vital nutrients. And on top of all of that, fat is also a valuable source of energy.
Eat the Right Amount of Fat
While you should never eliminate fat from your diet, you should focus on consuming the right amount of fat without overdoing it. Too much fat will lead to weight gain. There are about nine calories per gram of fat, so fat should make up roughly 30% of your daily intake of calories. This translates to about 90 grams for men and 70 grams for women, as a rough guide.
Eat the Right Type of Fat
While you should avoid unhealthy saturated fat and trans fat, you should aim to get plenty of healthy fats into your diet. These will have a profoundly positive effect upon the health of your brain, heart, skin, hair, and more.
You can get healthy forms of unsaturated fats, including polyunsaturated and monounsaturated fats, from foods like nuts, avocados, coconut oil, extra virgin olive oil, hemp seeds, and flaxseeds, as a few examples. These are also good sources of omega 3 and omega 6 fatty acids, which play an important role in your overall health.
So, as you can see, there are many reasons why you should never eliminate fat from your diet completely. Instead, you need to change the way that you eat and the amount of fat that you consume on a daily basis. Focus upon consuming healthy, beneficial fats, while cutting out harmful saturated fat, so that your body can remain in a state of balance and you can shed excess weight.