Good Fat vs Bad Fat: Your Daily Fat Intake Explained

daily fat intake
Although most of us think that we should follow a low-fat diet in order to lose or maintain a healthy weight, the truth is that we need fats in order to function properly. The key is knowing which fats you should be eating and which you should avoid for the best weight loss results. So, if you have any questions about your daily fat intake, we are here to help you figure it out. 

Good Fat vs Bad Fat

This important macronutrient can either boost your health or create some serious damage. Not all "fats" are created equally and we are here to explain the key differences between good fat vs bad fat. 

The Good Fats

Polyunsaturated Fats

Polyunsaturated contain essential omega-3 and 6 fats, which are very crucial to our overall health and weight loss. It is recommended we eat omega-3 fats every day, as we often get omega-6 fats but can lack omega-3s. These 2 fats are beneficial because they help manage your mood, battling depression, actually assist in weight loss, improve digestion, and much more. Sources for polyunsaturated fats include: green leafy vegetables, flax seed, hemp oil, walnuts, brazil nuts, fish, olive oil, and avocados.

Monounsaturated Fats

Monounsaturated fats are very similar to polyunsaturated, in that they both have similar benefits and come from a lot of the same foods. The monounsaturated oils, like olive, sesame, sunflower, and peanut oil, are all great for cooking at low temperatures and keep your cooked food healthier than with other oils. This type of good fat has also been recognized by the American Diabetes Association to decrease body fat if consumed, compared to a high carb diet.

The Bad Fats

Trans Fats

Let’s start off with the worst: Trans fat. These should be avoided completely, as they raise cholesterol levels, increasing risk of heart disease and stroke and weight gain. Types of food with trans fat include: Cookies, pastries, candy, fried foods, microwave popcorn, chips, store-bought pizza, generally evil processed food. Watch out for processed food ingredients that state "hydrogenated" or "partially hydrogenated" oils, as these ingredients are harmful and contain trans fat that will harm your weight loss progress.

Saturated Fats

The second most harmful fats for weight loss, is saturated fats. This type of fat can be eaten in moderation, as it is not as bad as trans fat. Saturated fats also elevate cholesterol levels and increase risk of heart disease and stroke, as well as weight gain. Saturated fats can be found in red meat, fatty meats like salami, cream, butter, cheese, ice cream, and chicken skin.

So, What Should My Daily Fat Intake Be?

The United States Dietary Guidelines recommends that total calories can include up to 35% of healthy fat every day. If you follow a 2000 calories a day diet, this translates to 77 grams of fat each day, with special care for healthy daily fat intake sources like polyunsaturated and monounsaturated fats. 

However you should always consult with your doctor to have a better estimate of how many grams of fat you should eat per day. Your diet should always be focused on your individual needs.

Hopefully this article has made you realize that fats can be a good thing, actually, an essential thing in your diet.  Not only can these good fats bring multiple health benefits, they can actually help you lose weight, which makes them essential in anyone’s diet. On the contrary, this gives a very clear idea of the bad fats, the ones we should avoid yet are eaten so often. Knowledge is truly power, so use these tips as power and apply them to your daily life. 

With hard work and possibly a weight loss supplement, like Phen Caps, your weight loss dream will become a reality!

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