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Healthy Fat, How Much Should You Consume?

Updated: Mar 4

"You can eat high amounts of fat and still lose weight, but is this actually any good for your health?"

Research says that fat doesn’t make you fat.

And this is true, too.

But like any macronutrient, you need fat as you need carbs and protein, eaten as a balanced healthy diet.

Research shows that low-carb and low-fat diets can help you lose weight, but it isn’t because you’re cutting out those specific foods.

It’s because you’re prioritizing protein intake while reducing the calories that come from fat and carbs.

Generally, reduced calories will lead to weight loss.

But what does that mean for eating healthy fats?

What should you eat and how much?

Should you load up on nuts, avocado, and coconut oil?

High-fat diets work, you can lose a ton of weight by eating only fat at a calorie deficit, but this comes at the cost of damaging your health.

First of all, what is healthy?

Healthy is just a relative term.

The answer will be different for each person and what their bodies can take.

The reason avocado, coconut oil, and olive oil are considered healthy is that they have benefits beyond the fact that they are fat.

They have omega-3s and other nutrients and minerals that are beneficial to your health and necessary for your body.

Eating any of it excessively though can both pack on calories and cause health issues.

Having a small amount of it in order to supply your body with the right amount of nutrients is a healthy habit.

The key, like with everything else is balance and moderation.

How much fat should you be eating?

Research indicates that as much as 20 - 35 percent of your calories should come from fats.

Fat-filled meals can help keep you full and they also help burn calories.

Eating a high-protein, high-fat snack actually increases your resting calorie burn rate for up to 3.5 hours!

Why do we need fat though?

First of all, they allow a good production of testosterone and estrogen. They help protect and run your immune system, and they help your cells function the way they should in your body.

Fats also play an essential role in nutrient absorption.