Saturated Fat & Weight Loss

Fats are an important part of the diet and make up one of three important nutrients that also include protein and carbohydrates. Saturated fat is known as the "bad fat" and is known to lead to an increased incidence of heart disease and high cholesterol. An overabundance of saturated fat has also been linked to obesity.

Fat Calories

• Fat intake makes up about 30 percent of your diet, with only 5 percent to 10 percent of this amount coming from saturated fat. Because fat contains 9 calories per g, and carbohydrates and protein contain only 4 calories per g, consuming high amounts of fat can contribute to weight gain. By limiting fat you will likely lose weight.

Saturated Fats

• Saturated fats are solid fats that can be found in foods like butter, fatty meats, processed foods, whole dairy products and cheese. Consuming saturated fat increases low density lipoprotein levels, and can lead to higher lipid (fat) levels in the blood. Lipids can be stored as fat if they are not burned for energy. Decrease saturated fats by choosing leaner meats, raw foods and non-fat dairy. This will help with weight loss. In addition, increase fruit and vegetable intake to lose excess weight.

Healthy Fats

• According to betterhealth.vic.gov, animal fats may lead to greater fat accumulation than fats that are found in plants or fish. Animal fats, or saturated fats, are most often stored as abdominal fat, which increases the risk for obesity and heart disease. Healthy fats (polyunsaturated) can be found in fish, nuts and in small amounts in vegetables and fruits. Most of your fat should come from polyunsaturated fat to maintain a healthy weight.