Why is it important to reduce fat intake?
High fat
intake also contributes to excess body weight, since a gram of fat
has about twice as many calories per gram as carbohydrates and
proteins. Being overweight may increase your risk of developing
high blood pressure, diabetes, cardiovascular diseases (diseases of
the heart and blood vessels) and certain forms of cancer.
Whether you are trying to lose weight, lower blood cholesterol
levels or simply eat healthier, you'll want to limit total fat
intake.
Why does fat get all of the attention?
Fat gets all
of the attention for many good reasons. Consider these facts:
- Fat can raise cholesterol levels in the blood. A high
cholesterol level is a leading risk factor for heart disease.
- Some fatty foods (such as bacon, sausage, and potato chips)
often have fewer vitamins and minerals than low-fat foods. (Note:
Protein sources, especially red meat and dairy products, often
contain fat. Lean meat, fish, poultry without skin, beans, tofu,
low-fat yogurt, low-fat milk, low-fat cottage cheese, and tuna fish
packed in water are good, low-fat sources of protein.)
- Fat has about twice as many calories per gram as carbohydrates
and proteins. A gram of fat has about 9 calories, while a gram of
carbohydrate or protein has about 4 calories. In other words, you
could eat twice as much carbohydrates or proteins as fat for the
same amount of calories.
Will I lose weight if I eat low-fat foods?
It's true
that a diet high in fat can lead to weight gain. But it takes more
than just eating low-fat foods to lose weight. You must also watch
how many calories you eat. Remember, extra calories, even from
fat-free and low-fat foods, get stored in the body as fat. Many
times, people replace high-fat foods for high-calorie foods, like
sweets, and gain weight rather than lose weight.
To lose weight, you need to burn more calories than you eat. You
can achieve this goal by exercising and by eating less fat and
calories. Exercise burns calories. Consult with your health care
provider before starting an exercise or diet program.
How much fat should I eat?
A low-fat style of eating
is important for maintaining a healthy weight and preventing heart
disease. The dietary reference intake for fat in adults is 20% to
35% of total calories from fat. That's about 44 to 77 grams of fat
or less per day if you eat 2,000 calories a day.