How much fat can I eat and stay healthy?

Ever wondered if eating too much fat increases your body fat percentage? It seems like the obvious answer would be yes, but after some research, it’s clear that this isn’t necessarily the case. Let’s dive into the details.

Fat loss and health

First, if you're trying to lose fat, the key is not just about eating less fat, but about managing your overall calorie intake. Maintenance calories are the number of calories your body needs to support your daily energy use. Eating a diet high in fat won’t automatically increase your fat percentage if you stay within your maintenance calories. Fat turns into body fat only when you consume more calories than your body needs.

In the past, cutting calories and fat was a popular approach because fat has more than double the calories per gram compared to protein and carbohydrates (9 calories per gram for fat vs. 4 calories per gram for protein and carbs). While reducing fat can lower calorie intake, it’s important to remember that fat is an essential part of a balanced diet along with carbohydrates and protein.

Good fats vs. bad fats

Fats come in different forms, and some are better for you than others. Here’s a quick rundown:

Bad fats:

• Saturated fats: Found in cakes, biscuits, butter, cheese, ice cream, pastries, sausages, and bacon. These should be eaten in moderation because they raise your LDL (bad) cholesterol, increasing your risk for heart disease and stroke.
• Trans fats: Found in French fries, donuts, and fast foods. These are linked to health issues as they raise your bad cholesterol and lower your good cholesterol, increasing the risk for heart attacks, stroke, and type 2 diabetes.

Good fats:

• Polyunsaturated fats: Found in walnuts, sunflower seeds, and fish like salmon and mackerel. These fats can help reduce cholesterol levels.
• Monounsaturated fats: Found in sesame seeds, pumpkin seeds, olive oil, almonds, and hazelnuts. These fats help protect the heart by reducing bad LDL cholesterol and maintaining good HDL cholesterol.

Tracking your intake

It’s important to check the labels on your foods to see exactly what you’re consuming. Various apps like MyFitnessPal can help you track calories and break down ingredients.

What I've learned

1. Fat is an essential part of a healthy, balanced diet. As long as you stay within your maintenance calories, you won’t increase your fat percentage.
2. Focus on reducing bad fats and incorporating more good fats into your diet.
3. Remember, losing fat doesn’t necessarily mean being healthy. Monitor your overall health, including cholesterol levels.

That’s food for thought!