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What is the least amount of fat you can eat in a healthy diet?

I know your body needs some fats, but a lower fat diet is certainly healthiest. What is a low fat diet? I mean, going completely fat free is unhealthy, but eating 65 grams of fat (recommended for a 2,000 calorie diet) is not necessary. Can I be healthy just getting the fats from healthy foods like breads and oatmeal? Sorry for all of the questions- I could just brainstorm on this topic.

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11 Responses to “What is the least amount of fat you can eat in a healthy diet?”

  1. vincer201 said :

    Fat doesn’t matter. Just eat less calories total.

  2. said :

    Its good to eat some fat(healthy fats), like peanut butter, fish, as long as they are omega 3 fatty acids

  3. chobalobba said :


  4. schaddalack said :

    the best diet you can have is actually and entire fish when your hungry, but not spycologically hungry, physically hungry

  5. Rachel G said :

    The Food Guide Pyramid

    Breads, Cereal, Grain Fruit Vegetable Milk, yogurt, cheese Meat, poultry, fish Fats, Oils, Sweets

    Serving sizes

  6. J M said :

    i never counted calories
    i just tried to keep my fat content between 30-40 grams.
    this works to lose weight and when you get to your goal weight you can increase it until you start gaining and then decrease it back to the maintanence level.
    that would your healthy amout of fat to eat, so that you don’t lose or gain weight.
    this is what helped me in the past.
    good luck.

  7. swordarkeereon said :

    Here’s a fat intake calculator:

  8. Krissy~Tina said :

    use this!!

  9. Dolphin_23 said :

    yo should just eat everything fat free except for breakfast have 20grams of fat and youll be perfect .. thats what a friend does..

  10. themindsaye said :

    Some sources suggest cutting back to only 10% of calories from fat. Personally if they are healthy fats (olive oil, fish oil, flax seed oil, canola oil) you need at least 20%. You can dip your bread in olive oil since bread and oatmeal have minimal fat.

  11. Holly said :

    Too often, this question is inaccurately answered. Weight loss guru’s tend to tout what they see as problems with fat intake, and many people who think they are cardiologists speak up with false information.

    There is a lot more to proper nutrition than total calories or someone’s errorenous ideas about “max fat grams.” For example, you have to consume fat with carbohydrates in order to metabolize the carbs. Fat in the diet is necessary for absorption of fat soluable vitamins. There are many facts to consider.
    Here is a question presented to a nutritionist on this topic:

    QUESTION: I eat a balanced diet except I concentrate on the fat content. If it’s available in non-fat such as milk or cheese, that’s what I buy and eat. My fat intake is typically between 5 and 10% of my calories. I do weight train and do cardio workouts three times a week. Is my fat intake too low?

    ANSWER: Possibly. Consider these facts about your body’s need for fat.

    It is recommended that people consume 30% of total daily calories from fat, 55% from carbohydrates and 15% from protein. So, you are not consuming nearly enough fat in your diet according to these guidelines.

    Fats perform many vital roles to aid in the body’s functions. Triglycerides, the main form of fat in the body and in foods, constitute most of the stored energy in the body. Triglycerides yield over twice as much energy per gram as carbohydrates and protein (fats provide 9 calories per gram, while carbohydrates and protein provide 4 calories per gram). The free fatty acids, released from triglycerides are the major source for fuel for the body at rest and during light activity.

    Triglycerides and other lipids (fat) in foods also carry fat-soluble vitamin A ,D, E and K to the small intestine. In doing so, lipids aid in absorption of these nutrients. Without fat you are at risk for developing deficiencies of these vitamins.

    Food fat causes the stomach to empty more slowly than either carbohydrates or protein and it imparts satiety – the satisfied feeling you have after eating. If you reduce your fat intake below 20% of total energy intake, you will get hungry quicker.

    The essential fatty acids, omega-3 and omega-6, are substances that need to come from the diet. They are necessary building materials for molecules and compounds that perform such vital functions in your body as regulation of blood pressure, blood clotting, immune response and childbirth. Excellent sources of these essential fatty acids are salad dressings containing Canola or soybean oil, salmon, tuna and sardines.

    Another thing to be aware of is when fat is removed from a product, something else must be added, usually carbohydrates in order to maintain a desirable taste and texture. For this reason, many fat-reduced and fat-free products are still very energy dense – containing a high amount of calories. Remember that calories count too, no matter if they come from fat, carbohydrates or protein so be sure to moderate your portions if you consume a lot of fat reduced products. Consider the increase in the number of low fat foods while the American public’s average weight has gone up. Low fat and fat free foods are not the magic solution for weight loss.

    Have you tried the Healthy Body Calculator? If you put your physical data and activities in, it will calculate a healthy amount of calories and fat based on your nutrition goals.

    A trained and licensed nutritionist is your friend. There is way too much nutrition quackery in the world today. If you read something about nutrition, check for the author’s credentials before you take it as fact. The word “Moderation” is key, and if you eat fresh healthy foods in moderation, you will be eating a healthy diet.

    Hope this helps answer your question.


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