Much like carbs, fat has been seriously maligned of late. Slowly, fat is regaining a if not a healthy reputation, a reputation as a necessary nutrient. Here are 5 things about fat for you to chew on. that you should know. Listed in no particular order, here goes:
- A gram of fat contains 9 calories. In contrast, carbs and protein only have 4 calories per gram. In other words, you can eat twice as many carbs or protein for the same amount of calories. However, monounsaturated fats, considered healthy fats, help you feel full. Avocados, almonds, and olive oil are three great sources for monounsaturated fat.
- Fat is a macronutrient and the recommended daily intake (RDI) for fat for adults is 20 to 35 percent of total daily calories. That's about 44 to 77 grams of fat a day if you eat the classic diet of 2,000 calories a day.
- It is recommended that saturated fats (animal fat, butter, coconut and palm oils) should make up less than 10 percent of your total calories per day. For a person eating 2000 calories a day, this would be 20 grams of saturated fat or less per day. For reference one ounce of cheddar cheese, about the size of two 9-volt batteries, contains six grams of saturated fat.
For two more facts about fat,
- A pound of body fat burns 2 calories per day whereas a pound of muscle can burn up to 35 calories per day. Body fat is less dense than muscle, so body fat takes up more space. A pound of fat is roughly 3,500 calories. If you want to lose a pound of fat in a week, you need to create a caloric deficit of 3,500, which you can do by diet and exercise.
- Fats, primarily omega-3 fatty acids are important for the health of you body on the outside and inside. These fats help your skin stay hydrated and youthful for looking. Omega-3s help your heart avoid irregular heart beats and fight high blood pressure. You can find these fatty acids in flax seeds and salmon.