Fat Makes You Fat

Most overweight people are also overfat. With the number of overweight Americans continuing to increase, various health organizations like the American Heart Association and the American Cancer Society have recommended reducing our intake of fat to 30 percent or less of total calories consumed daily.

Recent statistics showed the average American fat intake has decreased to 33 percent of the total daily caloric intake. Despite this decrease in fat intake, Americans are getting fatter. In the last 20 years, the incidence of obesity has increased from 25 percent of the population to 33 percent. This increase is attributed to an imbalance of energy input and energy output. Americans are increasing their caloric intake while reducing their physical activity. This results in more calories being stored as fat instead of being burned for fuel.

Carbohydrates, proteins and fats are the major nutrient components of the diet. Carbohydrates and proteins provide 4 calories per gram while fats contribute 9 calories per gram. Therefore, any diet that limits the intake of fats, may effectively promote weight loss.

Counting fat grams has become popular. To determine the fat in the food you eat in terms of fat grams, read the food package label. It will tell you how many grams of fat are in each serving. For a 2,000 calorie diet, eat no more than 65 grams of fat. This converts into about 600 calories of fat.

Saturated fats are usually found in animal products, such as butter and meat. These fats are easy to recognize because they are almost always solid at room temperature. Other fats, such as polyunsaturated and monounsaturated fats, are found in vegetable oils. These fats are liquid or very soft at room temperature.

The American Heart Association makes the following recommendations:

• Total fat intake should be less than 30 percent of daily calories.

• Saturated fats should be less than 10 percent of calories.

• Polyunsaturated fats (found in corn oil, sunflower oil, or margarine's made from these oils) should be no more than 10 percent of calories.

• Monounsaturated fats (found in olive oil and canola oil) should make up the remaining 10 percent of total calories.

However, controlling grams of fat consumed daily does not necessarily result in weight loss. Total calories still count. Consuming a low fat diet together with a moderate caloric intake and exercise can promote successful weight loss.

Contact a registered dietitian or your healthcare provider for more information on healthy eating with a balanced diet.

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