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How much fat should I eat if I want to lose weight?

Keri Gans
Nutrition & Dietetics
As a general guideline, consume about 25 to 30 percent of your daily calories from fat, and make sure the majority are the healthy unsaturated fats (monounsaturated, polyunsaturated, and omega-3 fats, rather than saturated fats). If you eat about 1,600 calories a day, that means 400 calories, or about 44 grams of fat (1 gram of fat contains 9 calories), and only 7 percent of those 400 calories should come from saturated fat. Keep in mind, however, that losing weight and keeping it off isn’t about counting fat grams (or carbs, or calories, for that matter) each day. It’s about creating that healthy plate. When it comes to fat, picture your healthy plate, then picture a napkin ring beside it. That’s your mini “plate” for fat.
The Small Change Diet: 10 Steps to a Thinner, Healthier You

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The Small Change Diet: 10 Steps to a Thinner, Healthier You

THE ONLY “DIET” PLAN YOU WILL EVER NEED! No deprivation, no struggles. Just ten small changes that will transform your life. Keri Gans, spokesperson for the American Dietetic Association, shares...
Most successful weight-loss plans call for a reduction in both calories and fat, although fat is probably not a critical component in obesity. Instead, overall calories and lack of physical activity, coupled with a sedentary lifestyle, are most important.

Still, healthcare professional and dietary guidelines recommend women moderate their fat consumption to 20 to 35% or less of total calorie intake, with saturated fats accounting for less than 10% and the rest comprised of equal amounts of monounsaturated fat and polyunsaturated fats. These fats come from vegetable, not animal, sources.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.