Aim for 20-35% of daily calories from fat, balancing between overall intake and maintaining nutritional needs.
For a 2,000-calorie diet, consume 44-77 grams of fat daily, adjusting for personal caloric needs.
Focus on monounsaturated and polyunsaturated fats, found in avocados, nuts, seeds, and olive oil, for optimal health benefits.
Keep saturated fats to less than 10% of total daily calories to support heart health and weight loss.
Opt for whole, unprocessed foods to obtain healthy fats, avoiding added sugars and refined carbohydrates.
Choose high-fat, nutrient-dense snacks like nuts and seeds, which provide satiety and essential nutrients.
Prepare meals at home using healthy fats like olive oil or avocado oil to control fat quality and quantity.
Seek personalized advice from a dietitian to determine the ideal fat intake for your specific weight loss goals and health needs.