Fat grams, know about how much fat should you eat every day !

Fat is one of the most important and prominent part of your diet. But figuring out the amount of fat to eat is somewhat confusing. It's a trend of following low fat diet rather than moderate fair diet now days. Till now there is no research or studies available that specify the upper limit of fat one requires each day. Fat is one of the macronutrient along with protein and carbohydrates. Fats generally consumed in form of triglycerides which as a molecule consisting of three fatty acids attached to a glycerol backbone. These fatty acids contain carbon and hydrogen chains. Most of the fats we consume in our diet are long chain fatty acids. Long chain fatty acids and very long chain fatty acids are absorbed into the bloodstream and released when body cells need it.

• Know about functions and benefits of fat 

As mentioned above, fat is a micronutrient that is highly required by the body. So it has several functions and benefits for human health.

1. Fats are very important and plays a vital role in regulating the production of reproductive and steroidal hormones in the body. It also activates genes involved in growth and metabolism of body.

2. Adequate amount of fat is very important for proper brain functioning and moods.

3. Fats are an excellent source of energy. It has 9 calories per gram and it makes fat most calories macronutrient. So if you have a good fat intake, it will surely provide a large amount of energy.

4. Adding fats to your food make them healthier and more tastier.

5. Fat plays a vital role in controlling body temperature. It generally creates warmth inside the body. That is the reason behind high intake of fats in colder areas.

6. Fat also act as an insulator for your organs. And ensures proper safety of all internal organs by generating a fatty layer.

• Amount of fat that is healthy to intake every day 

The amount of fat a person requires depends upon his or her calorie requirements. It is highly dependent on whether the person is on a weight loss or weight gain phase. Meanwhile, it is also based on your eating style and dietary method. So we can classify the amount of fat required by one person by three categories.

1. Low fat diet 

According to experts a standard low fat diet contains less than 30% of calories from fat. So if one has a calorie goal of 1500 calories, will take about 50 grams of fat. However, who is a calorie goal of 2500 calories will take about 83 grams of fat per day. The calorie goal of the person depends upon his energy and body requirements.

2. High fat diet or ketogenic diet 

A ketogenic diet consists of low or no carbohydrates with moderate amount of protein and high fats. This diet is generally followed by athletes or persons on a weight loss program. The amount of calories you require will depend on the amount of carbohydrates one is taking. Because in this form of diet main source of calories for energy is fat.

A person who has a calorie goal of 1500 calories will take about 125 grams of fat per day.

However, a person with 2500 calorie goal will take about 208 grams of fat each day.

3. Moderate fat diet 

A moderate fat diet is a standard diet a healthy person should intake. The thing to keep in mind is he/she should not be on any specific training or body goal.

So a person with 1500 calorie goal will take about 67 grams of fat each day. However, a 2500 calorie goal person will take 111 grams of fat per day.

So after going through the above mentioned facts, check your requirement and body goal. Add the amount of fat accordingly.