I personally do not measure my fat intake when dieting. I just keep it low by cutting out all obvious sources such as
junk foods, fried foods, etc. But you should supplement your diet with flax seed oil to provide your body with
essential fatty acids to maintain your health. You can mix a tablespoonful of flax seed oil with a protein drink, have it
on top of a garden salad with low fat salad dressing, mix it with oatmeal, etc.
I you are eating 1 gram of protein and 1 gram of carbs per pound of bodyweight each day along with cardio and
weight training you will lose bodyfat. It should only take you about 5-10 weeks at most to lose 10 lbs. of bodyfat.
Losing weight requires you to create a calorie deficit. This means you’re taking in fewer calories than you burn daily. A daily 500- to 1,000-calorie deficit yields a healthy weight loss of about 1 to 2 pounds per week.
For most women and men, an intake of 1,500 to 2,000 calories represents a lower-calorie diet that supports weight loss. If you need fewer calories to prompt loss, that’s OK, but avoid dropping below 1,200 calories as a woman or 1,800 as a man or you risk nutrient deficiencies and a drop in your metabolic rate.
Fat Intake When Eating Fewer Calories
You still want a healthy percentage of your daily calorie intake to come from good fats. The Dietary Guidelines for Americans suggest that 25 to 35 percent of your daily calories should come from fat. So, if you consume 1,500 calories on your weight-loss diet, you’ll want between 42 and 58 grams of fat daily;, whereas a person eating 2,000 calories would consume between 56 and 78 grams of fat.
To figure the grams according to a specific calorie intake, use the following equation:
[(calories per day consumed) x .25 or .35] / 9 = grams of fat to consume per day
Calories – Multiply your goal weight by 10 = Total calories per day (Example: Your goal weight is 120 pounds; 120 x 10 = 1200 calories per day) Carbohydrates need to be kept at 100 grams or less per day to lose weight and reduce body fat. Fat – Eat less than 20 grams per day to lose weight and body fat!