How many calories I need to lose weight? It relies in the calorie consumption. Whether you lose weight is dependent upon your total daily calorie consumption. Nevertheless, fat contains nine calories per gram, while carbohydrates and protein simply provide four calories per gram. Restricting your intake of fat – especially saturated fat – can allow you to reach your weight reduction targets, while minimizing disease threats.
How many calories I need to lose weight
How many calories I need to lose weight is dependent upon the total calorie consumption during the weight reduction program. Based on the Institute of Medicine, using up between 20 and 35 percent of your total calories from fat is a healthy number. The U.S. Department of Health and Human Services reports that safe and effective weight loss diets range from 1,000 to 1,600 calories for women and 1,200 to 1,600 calories per day for men.
How to compute the grams how many calories you need to lose weight while remaining healthy? Require 20 and 35 percent of your total calorie needs – as advocated by the Institute of Medicine – and break up by nine. Because fat provides nine calories per gram. For example, you’d need to eat 22 to 39 grams of fat when consuming a 1,000-calorie diet, 27 to 47 grams when following a 1,200-calorie meal plan; 31 to 54 grams when consuming 1,400 calories; and 36 to 62 grams of fat each day when consuming a 1,600-calorie weight loss diet.
Low Fat vs. Low Carb
Low-carbohydrate diets are generally successful for weight reduction, since they can assist you to reduce your total calorie consumption. Low-carbohydrate diets typically comprise less than 45 percent of total calories from carbs, and consist of higher quantities of protein and fat. Researchers who ran a study printed in a 2010 version of “Annals of Internal Medicine” analyzed the effects of low fat versus low-carb diets on overweight adults; they found that players lost the same quantity of weight – about 24 pounds – after one year. On the other hand, the participants in the low fat group experience fewer adverse side effects. Low-fat diets used in this study contained 1,200 to 1,800 calories per day. And they consisted of 30 percent, or fewer, of those calories from fat.
Kinds of Fat
During your weight loss plan, select heart healthy, unsaturated fats. Avoid saturated fats to help reduce your risk for heart disease. The Dietary Guidelines for Americans 2010 recommend limiting saturated fat intake to less than 10 percent of your total calorie intake. This means, if you wonder “How many calories I need to lose my weight?” you should consume fewer than 11 grams of saturated fat when consuming a 1,000-calorie diet; and less than 18 grams of saturated fat when following a 1,600-calorie weight loss plan. Saturated fats are present in high fat meats, whole milk, cream, lard, butter, cheese and ice cream. When possible, replace these foods with healthier vegetable oils, fish oil, flaxseed, avocados, hummus, nuts or seeds.