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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Do I have to eat all of my fat allowance?

Do I have to use all my 'fat' that is allowed daily? My calories are 1,400 daily which I find is easy to keep to, sometimes I only use half of the required fat, will this slow down my weight loss?

A.

Our expert says...

Just to explain, the fat figure on the website is calculated based on the recommendation that no more than 33% of your total daily calories should come from fat. It's not a requirement that you must eat ALL the amount stated - think of it is a maximum limit. If you do find yourself eating less, that's absolutely fine but try not to go less than half.

Diets that are classed as 'low fat' tend to reduce fat intake to between 20 - 25% of total daily calories. So based on a daily target of 1,400 calories, this equates to 31g - 39g fat per day. There is no official minimum figure, but it is not recommended to go below 25g fat per day as this starts to restrict you from having a balanced diet. Also fat - the good type - is essential for the healthy functioning of your body.

Choose good fats - these are found in vegetable sources such as nuts and seeds.

Avoid unhealthy saturated fats - tend to be found in higher fat dairy products, the visible fat on meat and processed meat products such as sausages, pies and pates.

Also steer clear of unhealthy trans fats - found in many processed products and take away foods.

You are probably aware that fat is the most concentrated source of calories at 9 cals per gram - that's twice the number of calories in 1 gram of carbs and protein. So it makes sense that sensibly reducing your total fat intake, is a very effective way of lowering the number of calories in your diet.

I hope this answers your question!

Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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