Recommended Daily Fat Intake for Weight Loss

A nutrient-rich, balanced diet combined with regular exercise are the keys to successful weight loss. Fats, carbohydrates and protein provide energy-yielding nutrients necessary for good health. Not all fats, also called lipids, are bad for you. In fact, some are essential and must come from the foods you eat. By eating the right kinds of fats in proper amounts and balancing them with other low-calorie, nutritious foods, you can achieve your weight loss goals.

The Facts

• Fats (lipids) provide benefits, such as forming a protective pad around vital organs and bones, and some are needed to make hormones. Fatty acids are necessary for growth and healthy skin, the body's largest organ. In combination with carbohydrates, lipids provide energy, which comes from food.

  The most energy-dense food is fat, which contains 9 calories per gram. Much of the flavor in meat is a result of its fat content. A highly fat-marbled steak may taste great, but may not be good for your arteries or waistline. However, fats also contribute to a feeling of fullness or satiation which is important to sustain a weight-loss program.

Types

• Trans fats are especially bad for the human body and lead to clogged arteries, high cholesterol and heart disease. Saturated fats, which become solid at room temperature, contain cholesterol and cause plaque in the arteries. Other fats such as linolenic and linoleic acid, are essential fatty acids, and must be ingested since the body does not manufacture them. The omega-3s help prevent blood clotting and are important for heart health.

  According to Francis Sizer and Ellie Whitney, authors of "Nutrition: Concepts and Controversies," "Evidence is also mounting to suggest that omega-3 fatty acids may support immunity and inhibit development of certain cancers." Fats are important to the diet, but must be closely monitored and regulated.

Considerations

• In order to enjoy a healthy weight-loss diet, the U.S. Department of Agriculture (USDA) recommends a diet high in whole grains, vegetables, fruits, nuts and legumes, but with limited fats and oils. MyPyramid, the nutritional table developed by this government agency is a tool to help you track food intake. Red meat and butter should sparingly be eaten, while vegetables may be eaten in abundance. One or two servings of fish, poultry and eggs may be eaten per day. Plant oils such as olive, canola, corn and safflower oils may be eaten sparingly at most meals. These are high in polyunsaturated oils and contain linoleic and linolenic acid, which the body cannot make on its own.

Warning

• A diet laden with fats, especially saturated and trans fats often leads to cardiovascular disease. Trans fats are frequently found in commercially processed foods such as restaurant fried foods, cookies, crackers vegetable shortening and margarine. Packaged foods that contain partially hydrogenated vegetable oils often contain trans fats. The USDA issues strong warnings about these unhealthy fats. A sedentary lifestyle combined with high fat intake leads to high cholesterol, which leads to serious medical conditions.

Benefits

• According to the "Dietary Guidelines for Americans, 2005," for good nutrition and weight loss management, "Consume a variety of nutrient-dense foods and beverages. Limit intakes of saturated and trans fats, cholesterol, added sugars, salt and alcohol. Keep total fat intake between 20 and 35 percent of calories. Select and prepare foods that are lean, low fat or fat free, and low in saturated and/or trans fat."

  Choose fish, poultry (skin-removed), beans or peas for protein, and broil or bake instead of frying. Control portions of butter, cream and heavy sauces, and replace regular mayonnaise with lemon juice or low-fat dressings. Use herbs and spices, and include soluble fiber such as oat bran, beans, corn and fruits that are delicious, lower in fats and calories, and packed with nutrients for optimum health value.