People consider fat to be the biggest enemy of fitness. Therefore, people who are going to the gym try to avoid consuming fat. But all types of fat are not harmful there are some fats which are beneficial for your health. Therefore, you should eat some amount of good fat daily. The amount depends on your age, gender, and daily activities. (Also read: Five principles you should follow while dieting for better results)
Let us know the amount of fat should be consumed daily:
Why should Fat be consumed:
There are several types of fats, trans fat and saturated fat are harmful. This fats increase the level of bad cholesterol in your body and cause diabetes and cardiac-related problems. But unsaturated fat is beneficial for the body, which helps in improving the immune system, bone and physical structure. Such fats are found in vegetables, seeds, fish, olive oil, etc.
How much should be consumed daily with good fat:
According to Dietary Guidelines for Americans, 2015, anyone should eat good fat equal to 20-35 percent of their daily calorie intake of unsaturated fat. For example, if you consume 2000 calories a day, its 20-35 percent of its share is 400-700 calories. (Also read: What are the healthy habits that help you to beat fatigue)
Now, to convert this quantity into the gram, we have to divide by 9, because there are about 9 calories in 1 gram fat. After that, consuming unsaturated fat for 44-77 grams per day is considered suitable for a person consuming 2,000 calories a day.
Calorie intake based on age, gender, and activities:
For a healthy woman whose age is 30 or younger, the consumption of 3000 calories is considered to be good. The healthy men whose age is below 50, 2000 calories is good. Overweight people should take less than the calorie given to them. If your goal is to lose weight, then at least 500 calories should be consumed. (Also read: What Are The Myths About Winter Weather We All Should Stop Believing)