Want Diet Successful? Eat Fat!

For decades, the fat is often accused of causing obesity and the 'big enemy' for people who diet. In fact, the fat body remains necessary and important for health. Reporting from Live Strong, as long as you choose and eat properly, so the fat one essential element in controlling weight and preventing chronic disease.

Why Fats That Important?
Fat is a nutrient essential to perform some functions of the organs. Our brains contain 60 percent fat are used for remembering, learning and mood control. Fat is also needed for fetal brain development during pregnancy.

Fats protect and provide insulation on the nerves, helps maintain heart rhythm, keeping the lungs work system and protects internal organs. In addition, fat is also a storage place for energy and helps the absorption of vitamins A, D, E and K.


Although a lot of utility, it is important to keep in body fat within normal levels. As we know, there are types of fat are not healthy and if levels are excessive will actually harm the body.

Unhealthy Fat
You must carefully choose the type of fat to the diet. Avoid saturated fats which can clog arteries that usually found in butter, red meat. Avoid full fat dairy products and palm and coconut oils that increase the risk of heart disease and stroke. In addition to saturated fat, trans fat also needs to be avoided because it can damage the heart function. These fats found in foods like chips, crackers, margarine, donuts, ayamg fries, french fries, cake and cookies.

Healthy Fats
Monounsaturated fatty acids and polyunsaturated fatty acids are healthy fats that need to be included in your diet. This type of fat reduces inflammation and blood clotting, reduce levels of bad cholesterol in the blood and reduce the level of accumulation of fat in arteries. It also lowered the risk of dangerous heart rhythm that is not normal.

Healthy fats can be obtained from olive and canola oils, peanuts, peanut butter, seeds, olives and avocado. Consumption also several species of fish such as herring, mackerel, tuna, salmon and sardines.

What is the number of fat that should be consumed?
About 25 to 40 percent of calories in the diet should come from fat, most of which are healthy fats. Okay to consume saturated fats and trans fats, but limit the amount. You can eat less saturated fat than seven percent of your daily caloric needs. As for trans fats should be less than one percent. That is, if your calorie needs per day amounted to 2000, consumption of no more than 16 grams of saturated fat and 2 grams of trans fat.