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Why Fat Is an Important Part of Your Daily Diet

5 Things About Fat

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:

  1. 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.
  2. 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.
  3. 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.
  4. For two more facts about fat,


    1. 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.
    2. 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.


Join The Conversation
dpmsurf dpmsurf 8 years
Many different kinds of fat. If it is a natural fat - like walnuts, Avacado, Flax seeds and fish. It is most likly good for you. If it was created - it is probably not good for you. Like twinkies, potato chips, hamburgers at mickey d's were created. Probalby not so good for you. SO try and increase your good fats and stay way from the bad ones and yourhealth will thank you. Great article, FIsh and fish oil supplements have been well tested and show to be very beneficial to your health. You information on heavy metals and mercury are true. Some natural health professionals say this is a real concern. SO you should look for fish that is wild and not farm raised. Look for fish oil, krill oil or salmon oil that is tested by a 3rd party to be free of contaminants. Increase your omega 3 and decreae your omega 6 and see how healthy you can be. Omega 3 is one of the most important Health advancements of our time. Click in and learn what all the excitement is about. Omega 3 will increase your health.
Spectra Spectra 8 years
It's definitely a plus that muscle is so much more metabolically active than fat is. Two people can be the same weight but have very different body fat percentages, which affects how many calories they can eat every day. I'd much rather be heavier and leaner than lighter and "fluffier" so I can eat more!
miss-malone miss-malone 8 years
Good stuff to know!
aimeeb aimeeb 8 years
I love my omegas!! And I can't believe 9 cals a day vs 35!!
Allytta Allytta 8 years
if a gramm of fat is 9 cal, then wouldn't a puond of fat be 2200 cal?
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