How Much Fat Should You Eat? To Lose Fat.

Fat is an important part of your diet, but figuring out how much to eat can be confusing. Having tried them all from low fat to high fat, I have come to realize two things:

First – for many of us when we want to lose weight, the first instinct is to cut fat. It has more calories after all. But the truth can’t be further from that. Second – moderate fat diet instead of high fat diet works best for me. Especially since I enjoy my complex carbs just as much.

So how much fat does that translate to? Find out below.

Why You Need to Eat Fat to Burn Fat

  1. Without fat, the body continues to use and crave carbs for fuel and never “flip the switch” to convert stored fat back to energy.
  2. Fat keeps us fuller for longer periods of time & helps to manage our hunger cues, enabling us to eat less over time.
  3. It manages the gatekeepers of our appetite (through hormones leptinand ghrelin) and keep our cravings at bay by helping to balancing our blood sugar.

How Much Fat To Eat?

Low Fat Diet: 30% or less of calories from fat. High Fat Diet: Around 75% of calories from fat. Moderate Fat Diet: 35-45% of calories from fat. On 2,000 calories, moderate fat translates to about 78–100 grams of fat per day.

Foods Rich in Healthy Fats

Not all fats are created equal. Including fat in your diet is not permission to reach for deep-fried, processed food and vegetable oils which are packed with the unhealthy trans-fat. You need to focus on whole food forms of fat. Here are some examples:

  • One avocado – 34.3 grams of fat
  • 30 grams of almonds – 16.7 grams of fat
  • 30 grams of walnuts – 20.8 grams of fat
  • 30 grams of chia seeds – 9.2 grams of fat
  • 30 grams of flaxseeds – 12.7 grams of fat
  • One tablespoon of extra virgin olive oil – 18.4 grams of fat
  • One egg – 3.7 grams of fat

Eating the right amounts and right types of fat can go a long way toward enhancing your overall health including helping in losing fat! You don’t have to eat complete proteins within the same meal. If you’re eating a variety of different plant-based foods and protein sources, you’re likely to be doing just fine without too much effort.


Shagun, Yoga Superfuel

PS: Yoga Superfuel cookies are packed with healthy fats (all vegan of course) from sumptuous nuts and seeds! Not only do they make our cookies super delicious but also helps in keeping you full for longer!




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