How much fat should you eat in a day?

You should not compromise on calorie intake.

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Low-carb diet: How much fat should you eat in a day?
For ideal weight loss you should take 1500 calories every day, of which 600 should come from fat content. Photo credit: Pexels.

Whenever we plan to loss weight, we always think about low-carb diet plan. A low-carb diet limits your carbohydrates intake which is mostly found in grains, legumes, pulses, breads, starchy vegetables, and, fruits. A low-carb food also help you fight and prevent metabolic and diabetes disease.


There are many low carb diet foods that help us lose weight. Therefore, people tend to follow foods with a low carb diet the most. But this is not enough. You should eat some calories every day which come from a good source of fat and protein.

People have a myth that cutting fat is good for their health because they think fat is not healthy. But this is not true. Because if you cut down on your essential fats, it can further aggravate your hunger and cause a mismatch in your nutritional level. Therefore, including fat is very important.


How to make your own low-carb diet?

  • Calories are composed of fat (40%) and protein (35%) and the rest comes from carbohydrate sources.
  • You should not compromise on calorie intake.
  • For ideal weight loss you should take 1500 calories every day, of which 600 should come from fat content.
  • Like 1 gram of fat equals 9 calories, it comes out of 67 grams of fat in 24 hours or a day.

Although a diet varies for all people, the general level of fat levels should be about 0.4 – 0.5 grams per pound of your target body weight.


Apart from this, you should also know about the type of fat and protein in your food. Your objective is to include unsaturated fats in your plate because they also contain traces of protein, antioxidants and minerals that help protect your health while losing weight.

Good source of unsaturated fats are: Sea food, nuts, seeds, chickpeas, and certain dairy products.

Related: 5 Tips for a healthy diet this new year? 



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