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How many grams of fat per day?

How many grams of fat per day. Whether it is a diet for weight loss, for a definition or muscle mass, it is essential to know the daily requirement of fats: even if more infamous, they are no less for functions than proteins, always placed with motivation or not in first place for importance in the diets of those who work out.

Find out how many fats to take per day to stay healthy, gain muscle mass, or lose weight in this article!

Daily fat requirement

According to the SINU, the amount of fat consumed by the Italian population corresponds to 20-35% of the total daily calorie intake.

However, several strands of thought vary, even significantly, this range depending on the subject and the metabolic mechanism to be exploited. A vein tends to reduce this percentage to 10-20% to increase the body’s ability to burn glucose and improve its tolerance – obviously without exceeding.

There are, however, those who prefer to keep lipids at 30-35% to teach the body, gradually, better to oxidize fats through beta-oxidation ( lipid metabolism ). The other side of the coin of this method is the reduction of sensitivity to sugars.

Saturated fats are generally considered most dangerous to health and therefore should be limited in your diet, not necessarily eliminated. Saturated fat can cover up to 10% of your total daily calorie requirement.

However, not all saturated fatty acids are harmful. For example, stearic acid is a saturated lipid molecule that is good for your health. It does not affect the formation of “bad cholesterol” and transforms into an unsaturated fatty acid. To learn more, read the article about good and bad fats.

Unsaturated fats per day: How many grams of fat per day

The remaining portion of the fats you consume per day (excluding saturated ones) comes from unsaturated fats, which you find in foods such as bluefish, dried fruit, and extra virgin olive oil. Both monounsaturated and polyunsaturated foods generally have a positive effect on the body.

Among the polyunsaturates, with a more complex structure than the monounsaturated ones, are the omega-3s which have an anti-inflammatory action, and the omega-6s, which, when in excess, are pro-inflammatory.

What is the minimum amount of fat per day?

It is immediately apparent how the fats in the body go to settle on the stomach, thighs or other places that are always unwanted. Thus, it seems that the only purpose of lipids is to accumulate without any particular use and that, consequently, the less fat you eat, the better it will be for the body.

Fats are indispensable for a whole series of functions that do not jump to the eye, such as reserve:

  • are an integral part of all cell membranes,
  • are precursors of steroid hormones,
  • transport of fat-soluble vitamins,
  • at the subcutaneous level, they contribute to thermoregulation and protection from shocks.

To ensure the body’s homeostasis, taking a minimum amount of fat is essential to ensure that the lipids fulfil all these vital functions ( repetita invent ).

In general terms, the minimum amount to take corresponds to 30-35 g / day for men and 40-60 g / day for women. Since the female sex physiologically has a more significant percentage of essential fat to maintain.

What happens if you overeat fat? How many grams of fat per day

Depending on the context, eating many fats changes. If you are on a low-calorie diet, lots of fats help you lose weight. While if you are in a calorie excess, lipids are at the forefront to promote fat. Considering the second case. It must be said that weight gain is not due exclusively to too much fat in the diet. But to excess calories: therefore, from the sum of the calories of lipids, carbohydrates, proteins. Even those who follow diets low-carb, high-fat succeed in regular calories to maintain your weight. Indeed, in a low-calorie diet, this diet guarantees the more significant loss of stubborn fat.

Whether fats make you fat directly depends on many factors. The caloric amount, the hormonal status, the body’s ability to oxidize lipids or not, etc. The resultant of caloric surplus, inadequate hormonal profile and low capacity to oxidize fats leads to fatness. From a cellular point of view, the fat cells incorporate the fatty acids present “in excess ” and become hypertrophic.

From this comes a worsening that can affect different aspects of the organism. Some examples:

  • increase of fats in the blood, which in turn can lead to atherosclerosis and therefore obstruction of the blood passages
  • accumulation of abdominal fat, a benchmark for the incidence of cardiovascular risk
  • alteration of the hormonal profile
  • fatty liver: the liver (metabolic centre of the organism) undergoes a subversion of its cellular architecture. Which corresponds to an alteration of its many functions and therefore to systemic damage
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