That is a good question: how much fat can you eat each day and
still lose weight. On the face of it, you can eat any amount of fat you
like; you will still lose weight if you exercise to lose more calories
than you eat - as fat or any other form of carbohydrate. If you had
asked how many grams of fat should you eat each day, then that
is a different matter altogether, because you should not omit fat
totally from your diet, even when dieting.
Vitamins A, E and K are fat soluble - they do not dissolve in water, so you need to eat fat in your diet to absorb these vitamins. You cannot survive without even one of them. Not only that, but fats are an essential component in the chain of reactions that produce endorphins that make you feel good. They also help you to feel full, so are actually excellent components in any diet since without about 25% of your total calorie intake being fat, you could suffer hunger cravings and end up eating more food than you should.
So How much Fat Should be in My Diet?
A good target is 25% to 30% of your total calorie intake. The average person needs roughly 2,000 calories in the course of a normal day, without overdoing the exercise and without doing a particularly hard manual job. A quarter of that is 500 calories.
1 gram of fat provides around 8 calories. An ounce of fat is about 220 calories. So, 500 calories is equivalent to 2.27 or about 2 and a quarter ounces of fat, or 62.5 grams. While that is fine for a woman, a man should normally take a bit more, around 80 - 90 grams fat/day (average 3 ounces).
Keep in mind that this has nothing to do with weight loss, since you need these calories just for a normal day. In order to lose weight you should be upping your daily exercise, not going the lazy way and reducing your calorie intake through diet. That is easy, but is not a healthy way to lose weight.
How Can I Eat Fat and Still Lose Weight?
Because you can exercise to make up for the extra calories you eat as fat. You can actually eat as much as you like, but you should eat 2.25 ounces if you are a woman and 3 ounces if you are man (62.5 and 85 g respectively) in order to a) absorb sufficient essential vitamins, and b) stop feeling perpetually hungry. Then you have to exercise so that your total calorie intake is lower than your basal metabolic rate plus the amount of exercise you get in the course of a day.
A 10 stone woman would lose 600 calories in an hour of jogging. However, there are calculators online that tell you how many calories you lose during various activities. Assuming your weight is currently steady, then you have to burn off 500 calories per day for each one pound weight you want to lose each week.
How Much Exercise Do I Need?
So another answer to how much fat can I eat day and still lose weight is that you must burn more calories in exercise than 500 each day for each pound of fat you eat each week. A pound of fat is equivalent to 3500 calories which is the same as burning 500 calories per day for 7 days. If you burn more than that, you will still lose weight if your weight is currently steady. If you want to lose more weight, then burn more calories. Jogging an hour a day would do it: that would be 4200 calories each week.
So, as you can see, working out how much exercise you must carry out to lose weight and still eat as much fat as you want to is fairly easy - what is not easy is actually doing that amount of exercise. Keep in mind that you are eating more than just that fat, which is why it is important that there is already a balance between what you eat and what you burn.
If you want an idea of how much fat 62.5 grams and 85 grams equates to, there are about 9.5 grams fat in three rashers of medium bacon. So we are talking about the equivalent of around 7 and 10 slices of grilled bacon respectively. Cook these in fat and it is a lot fewer slices!
So: how much fat can I eat in a day and still lose weight?
The answer is that it all depends - it all depends on what weight you are now, on what other non-fat carbohydrates you are eating, on what exercise you are currently carrying out and on your basal metabolic rate (calories needed for essential life process such as breathing, heartbeat and digestion).
That's why it is important that your calories in and out are currently balanced and you are not already gaining or losing weight. Only then can you balance extra calories in from fat with extra exercise you have to take to lose weight and still eat that fat yet still lose weight.
Article Source:
http://EzineArticles.com/?expert=Rachel_Tan
Vitamins A, E and K are fat soluble - they do not dissolve in water, so you need to eat fat in your diet to absorb these vitamins. You cannot survive without even one of them. Not only that, but fats are an essential component in the chain of reactions that produce endorphins that make you feel good. They also help you to feel full, so are actually excellent components in any diet since without about 25% of your total calorie intake being fat, you could suffer hunger cravings and end up eating more food than you should.
So How much Fat Should be in My Diet?
A good target is 25% to 30% of your total calorie intake. The average person needs roughly 2,000 calories in the course of a normal day, without overdoing the exercise and without doing a particularly hard manual job. A quarter of that is 500 calories.
1 gram of fat provides around 8 calories. An ounce of fat is about 220 calories. So, 500 calories is equivalent to 2.27 or about 2 and a quarter ounces of fat, or 62.5 grams. While that is fine for a woman, a man should normally take a bit more, around 80 - 90 grams fat/day (average 3 ounces).
Keep in mind that this has nothing to do with weight loss, since you need these calories just for a normal day. In order to lose weight you should be upping your daily exercise, not going the lazy way and reducing your calorie intake through diet. That is easy, but is not a healthy way to lose weight.
How Can I Eat Fat and Still Lose Weight?
Because you can exercise to make up for the extra calories you eat as fat. You can actually eat as much as you like, but you should eat 2.25 ounces if you are a woman and 3 ounces if you are man (62.5 and 85 g respectively) in order to a) absorb sufficient essential vitamins, and b) stop feeling perpetually hungry. Then you have to exercise so that your total calorie intake is lower than your basal metabolic rate plus the amount of exercise you get in the course of a day.
A 10 stone woman would lose 600 calories in an hour of jogging. However, there are calculators online that tell you how many calories you lose during various activities. Assuming your weight is currently steady, then you have to burn off 500 calories per day for each one pound weight you want to lose each week.
How Much Exercise Do I Need?
So another answer to how much fat can I eat day and still lose weight is that you must burn more calories in exercise than 500 each day for each pound of fat you eat each week. A pound of fat is equivalent to 3500 calories which is the same as burning 500 calories per day for 7 days. If you burn more than that, you will still lose weight if your weight is currently steady. If you want to lose more weight, then burn more calories. Jogging an hour a day would do it: that would be 4200 calories each week.
So, as you can see, working out how much exercise you must carry out to lose weight and still eat as much fat as you want to is fairly easy - what is not easy is actually doing that amount of exercise. Keep in mind that you are eating more than just that fat, which is why it is important that there is already a balance between what you eat and what you burn.
If you want an idea of how much fat 62.5 grams and 85 grams equates to, there are about 9.5 grams fat in three rashers of medium bacon. So we are talking about the equivalent of around 7 and 10 slices of grilled bacon respectively. Cook these in fat and it is a lot fewer slices!
So: how much fat can I eat in a day and still lose weight?
The answer is that it all depends - it all depends on what weight you are now, on what other non-fat carbohydrates you are eating, on what exercise you are currently carrying out and on your basal metabolic rate (calories needed for essential life process such as breathing, heartbeat and digestion).
That's why it is important that your calories in and out are currently balanced and you are not already gaining or losing weight. Only then can you balance extra calories in from fat with extra exercise you have to take to lose weight and still eat that fat yet still lose weight.