Fat Gram Chart
-Maybe you should consider counting fat grams instead. Studies indicate that it's the amount of fat grams contained in your daily diet, more than just the overall calories, that can lead to a gain in weight. -Instead of a concentrated effort on calories needed, cholesterol, fiber intake, etc., focusing on fat grams may be more productive for many. If you reduce the number of fat grams in your meals, this will also instantly insure a lower amount of cholesterol and calories taken in as well. -This goes hand in hand with eating foods rich in complex carbs and high in fiber, and both as we all know, are great for optimum health. See Balanced diet chart.Find your desired weight in the left column. To find the daily fat gram allowance for you, choose from one of the right side columns. If you are currently overweight, the fat grams in the 30% column and lower will help you to lose weight, the lower the percentage the faster the weight loss will be.
-How to use the fat gram chart: If you are a woman and weigh 140 pounds and would like to lose some weight, on the chart you can see the calories needed to maintain 140 lbs. would be 2,100 calories/day. -Following the fat gram chart, you can see by staying between 35 and 70 fat grams per day,(15 - 30%) you would lose weight. In addition, by using the corresponding percentage of calories from fat in the chart:(same 140 lb.example) you'd get the calories from fat numbers: 2,100 x 15%(35g) = 315, and 2,100 x 30%(70g) = 630 Naturally, the lower these numbers, the more weight you'll lose. See Men’s fat gram chart. It can be much simpler keeping track of 25-65 fat grams per day rather than the 1200-3000 calories per day. (Depending on weight) -Most people will use the fat gram chart to lose weight, but by controlling the amount of fat you consume, you also help prevent cancers, keep your heart healthy, slow the aging process, and stay more energetic as well. -So, what's a realistic fat gram intake? Most health organizations agree that 30% of the total calories to be an acceptable amount. If you are currently overweight, and you reduce your fat intake to 30% from fat, you'll improve your health and you should lose some weight. -For those of us interested in getting the added health benefits of a low-fat diet or in losing a more significant amount of weight, reducing your fat grams per day to the 25, 20 or 15% levels will get you there faster. For example: The label may say: -Calories per serving - 180 -Calories from fat - 70 So the percentage of calories from fat would be: In this example the calories from fat is somewhat high, you really want to be below 30% if possible as a rule for a low-fat diet. Also, make sure to check the servings per container; you may be in for a surprise. If you plan on starting a low-fat diet and counting your fat grams, it's best to start out slowly. If you're currently at the 30% fat gram level, slowly decrease the amount of fat you consume a few grams at a time. -If you try to reduce the amount of fat grams you consume too fast, your taste buds may revolt. Unfortunately fat does taste good, but by reducing the amount that you eat slowly, you gradually get used to the new taste, and therefore are much more likely to make it a permanent part of your new, healthier lifestyle. Be careful of the candy trap. A lot of hard candy has no fat. Just because something has little or no fat doesn't mean you can fill up on it and still lose weight. -You still need to keep an eye on the calories too. -1000 calories is a lot of calories, with or without the fat! 14 Low Fat Diet IdeasIf you are currently overweight, the fat grams in the 30% column and lower will help you to lose weight, the lower the percentage the faster the weight loss and the healthier you'll become.
-How to use the fat gram chart: If you're a man who weighs 185 pounds and would like to lose some weight, on the chart you can see your calories needed to maintain 185 lbs. would be 2,775 calories/day. -Following the fat gram chart, by staying between 46 and 92 fat grams per day,(15 - 30%) you would lose weight. In addition, by using the corresponding percentage of calories from fat in the chart: (same 185 lb.example) you'd get the calories from fat numbers: 2,775 x 15%(46g) = 416, and 2,775 x 30%(92g) = 832 And the lower you get these numbers the more weight you'll lose. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
