Fat is the most calorie-dense macronutrient, with more than twice as many calories per gram as carbs or protein (9 kcals v 4 kcals). So if you're trying to lose weight, reducing the amount of fat in your diet can be a really effective way to reduce calories.
If you'd like to try a lower-fat diet, we've already calculated a healthy lower-fat target for you - just select our pre-set Lower Fat nutrient goal (tap the blue menu button next to the search bar in your diary > 'Nutrient Goals' > 'Lower Fat' goal).
Here is a sample menu based on a 1400 calorie diet that meets all your nutrient goals.
So with a portion of all the recipes above, plus 100g of mixed berries and a mug of tea with skimmed milk as a mid-morning snack, here's what your diary would be looking like at the end of the day. The numbers in brackets are your daily nutrient targets for reference:
It's important to remember that everyone's calorie needs are different – if you have been set a higher target than 1400 calories per day, we recommend sticking to that number as it has been calculated based on your personal details to be suitable for you and your weight goals. If you select the Lower Fat goal, your fat target will change in proportion to your calorie target – this is the amount you should be aiming for.
While reducing the amount of fat in your diet can be a useful approach to weight loss, you can still achieve great results with a normal fat target. Ultimately, weight loss comes down to the number of calories going into your body being lower than the number being used by your body – the nutrients you choose to consume to achieve this are your choice, although we strongly advocate eating a healthy balanced diet.
It's important to include some fat in our diets – healthy unsaturated fat plays a role in maintaining a healthy heart and brain, as well as helping us to absorb fat-soluble vitamins (vitamins A, D, E & K). It's absolutely fine to reduce your fat target slightly, but we don't recommend dropping any lower than 20% of your calorie intake unless advised by your doctor.
To set yourself the Lower Fat nutrient goal in the Nutracheck app, tap the blue menu button next to the search bar in your diary, then select 'Nutrient Goals'. Choose the 'Lower Fat' goal from the list. Save your changes by tapping 'Set this goal'.
Nutritionist Amy Wood (ANutr), MSci BSc Nutrition has a keen interest in the relationship between diet and health. Having been published in the European Journal of Nutrition, Amy is passionate about making evidence-based nutrition accessible to everyone and helping others to adopt a food-focused approach to taking control of their health.