How much fat should you eat daily?
The food you eat comes up with many nutrients. These nutrients are vital for your survival. Nutrients produce energy to derive multiple bodily activities and raw material from making molecules that your body cannot obtain from outside. All physical activities, such as development, reproduction, growth, and metabolism, depend directly upon the supply of nutrients. There are two basic types of nutrients; micronutrients and macronutrients.
The nutrients required in a small amount are known as micronutrients, including vitamins and minerals. As opposed to their counterpart, micronutrients are sufficient in a minute amount. However, if not taken in an adequate amount, these can result in several problems.
Although micronutrients are not a good energy source, they play a vital role in sustaining life by optimizing different activities. Vitamins are needed for development, cellular functions, and growth. At the same time, minerals play a vital role in strengthening the skeleton, muscular movement, and healthy brain performance. That is why the unavailability of any micronutrient results in health issues.
The nutrients that your body needs in a large amount are called macronutrients. These include fats, carbohydrates, and proteins. These molecules are of premium importance in the body as they are required for performing various activities and making some structures. The deficiency of any macronutrient may result in health problems. Therefore, a continuous supply of these molecules daily is necessary. Otherwise, you may have to face some serious health issues.
Mentioned below are some vital functions of macronutrients.
Proteins play the following roles in sustaining life:
– Proteins, in the form of enzymes, increase the rate of biochemical reactions.
– Some hormones are proteins needed for various bodily functions like development, growth, reproduction, and mood.
– Transport proteins provide communication between cells.
– Proteins also form nails, hair, and muscle tissues.
The functions of carbohydrates are:
– Glucose, a vital sugar, produces energy.
– An essential carbohydrate, glycogen, is a reserve energy source.
– Some carbohydrates are used to make other macromolecules.
– They are also needed for lipid breakdown.
– In the form of fibers, carbohydrates are suitable for a healthy digestive system.
– Some carbohydrates are used as sweeteners in the food industry.
Also known as fatty acids or lipids, fats are essential macronutrients that play an important role in maintaining life. Fats are formed when three fatty acid molecules are joined with glycerol.
Fats are present in various body parts as adipocytes and fat-storing cells. Adipocytes are present below the skin, in the muscles, abdominal cavity, thighs, and buttocks. Cell membranes also contain fats in the form of the lipid bilayer. In short, almost every part of the body comprises fats.
You probably have heard many bad things about fats, but fats are not all bad. Indeed, just like any other nutrient, fats are also vital for various bodily processes. Fats perform the following functions in the body:
– Fats serve as an alternative source of energy.
– Visceral fat is crucial for the protection of body organs.
– Fats are also an essential part of the cell membrane that protects the cell.
– Fats are also needed for the absorption of fat-soluble vitamins.
– Healthy fats make us feel satiated.
– Fat stored below the skin provides insulation, protecting us from high or low temperatures.
– Some hormones are also produced from fats.
Furthermore, fats also regulate essential activities in the body and are used in food for flavor.
Types of fats
All fats are not alike. Depending upon their function in the body and structure, they are divided into the following types:
These fats have all of their carbon atoms occupied by hydrogen. Therefore, this fat tends to remain solid at an average temperature. Saturated fats are obtained from:
– Eggs, butter, cheese, and milk.
– Lamb, beef, chicken, and pork.
– Ghee, palm oil, coconut oil, and cream.
– Chocolates, biscuits, pastries, cakes, and ice cream.
– Burger, pizza, and chips.
Saturated fatty acids are not considered suitable for health because they enhance LDL (Low-Density Lipoprotein) or “bad cholesterol” levels in the body. Low-Density Lipoprotein (LDL) tends to deposit in the arteries making plaques. Plaques are potentially dangerous for the circulatory system and lead to heart issues.
This type of fat has some carbon atoms not bonded with hydrogen, meaning that these fats are not fully saturated. Therefore, these fats remain in the liquid state at room state. There are two types of Unsaturated fats depending upon the number of double bonds present:
– Monounsaturated Fats: This type of fat has only one double bond.
– Polyunsaturated Fats: They have more than one double bond.
Unsaturated fats are mainly found in:
– Olive, canola, peanuts, and sunflower oils.
– Nuts like walnuts, peanuts, pecans, and almonds.
– Fish like cod, salmon, and sardine.
– Red meat.
Two main types of polyunsaturated fat are omega-3 fats and omega-6 fats. Omega-3 fat is considered healthier than others, and Omega-3 increases High-Density Lipoprotein (HDL) or “good cholesterol” level and lowers LDL levels. Therefore, unsaturated fats are more nutritious as compared with saturated fats.
Taking food rich in unsaturated fat decreases health risks related to saturated fats. However, another factor that influences your daily fat intake is your specific body type.
Hence, daily fat intake is not alike for everyone because of different body types, and that is why some people are more likely to deposit fat in their bodies while others do not. So, it would be best if your fat intake is by your body type.
There are three basic body types:
These require a different amount of fat regularly, depending on their metabolism.
Fat intake for ectomorphs
People who have ectomorph body types are:
– Thin, skinny, flat-chested, and taller.
– They are primarily underweight.
– They have a high metabolic rate.
– They are less likely to deposit fats and build muscles.
– They have delicate bones.
Due to the fast metabolic rate, ectomorphs find gaining weight by depositing fats and building muscles challenging. However, their metabolic rate slows as they age, and fat deposition becomes a problem. Therefore, it is better to keep fat intake low.
Being an ectomorph, if you are trying to put on some weight, reduce fat intake because fat provides more calories than protein and carbohydrates. Taking more fat means feeling full in less time and eating less, which will not help you gain some weight and build muscles.
– Hemp seed oil.
– Coconut oil.
– Fish oil
– Brazil Nuts
– Pumpkin Seeds
It will help if you keep your daily fat intake under the described limits. Else, it would bring health complications for you. Your diet should be more protein and carbohydrates and fewer fats.
Fat intake for endomorphs
Their body characteristics are more or less in between that of ectomorphs and endomorphs, which are described below:
– They are chubby, round, and broad-chested.
– They are more prone to weight gain and tend to gain more fats and lose less.
– Metabolic rate is not as fast.
– Their bone structure is medium.
Because of the slow metabolic rate, they are always on the verge of becoming overweight. Therefore, fat is not a good choice for endomorphs, especially unsaturated ones.
If your body type is endomorph, you must be careful with your daily fat intake. If you are not taking fat per your body type, you might end up depositing a load of stubborn fat that would become hard to shed. According to nutritionists, as an endomorph, you should consume 30-35% fat daily, and it must be good fat only.
The best fat sources for you are:
– Low-fat cheese, butter, and milk.
– Turkey and chicken.
– Nuts that are not tropical, like hazelnuts and walnuts.
– Fatty fish such as European pilchards, rainbow trout, and chub mackerel.
– Eggs especially egg whites.
– Vegetable oils, for instance, avocado oil and olive oil.
It would be best if your daily fat intake is restricted to unsaturated fats like omega-3 only, and saturated fat is not a better option for you as an endomorph.
Fat intake for mesomorph
Among the three body types, mesomorphs are moderate in every aspect and considered to have an ideal body type. Somebody characteristics of mesomorphs are as follows:
– They are taller, slim, and muscular.
– They can easily manage their weight, and fat gain or loss is no problem.
– They have an optimum metabolic rate, neither fast nor slow.
– They have sturdy bones.
Their medium metabolic rate is a blessing for them. Therefore, ectomorphs can easily maintain their weight. People with such body types are inclined to have more muscular and less fatty body stature. Indeed, people with two other body types idealize them. However, like endomorphs, they can also gain weight if their diet is not under their body type.
If you are an ectomorph, do not take your body type for granted. You, too, must take good care of yourself by optimizing your food intake per body type. If you accept too much fatty food, you can quickly deposit fat. Hence, your daily fat intake should not be more than that of mesomorphs’. As a mesomorph, an ideal daily fat intake for you is around about 35% only. Excellent fat sources for a mesomorph are:
– Plant oil, for example, flaxseed oil and canola oil.
– Fish like tuna and herring.
– Seeds and nuts such as chia seeds and walnuts.
– Chicken and turkey.
– Fruits, especially mangoes and muskmelons.
Your daily fat intake must not exceed the prescribed limit, and sources should be as mentioned above to avoid a fat deposition.
Fat is an essential macronutrient. However, not all fats are alike in terms of health benefits. Saturated fats have more health risks when all the carbon atoms are occupied by hydrogen. On the other hand, unsaturated fats, with one or more double bonds, are thought to be healthy.
Unsaturated fat with only one double bond is known as monounsaturated fatty acids, and that with more than one double bond are called polyunsaturated fatty acids.
Polyunsaturated fat can be described as omega-3 and omega-6 fats. Out of these two types, omega-3 fatty acids are more nutritious and healthy as they enhance HDL and decrease LDL levels in the body.
Fat intake may result in various health issues, including fat deposition and cardiovascular problems. Therefore, you must take fat as per your body type.
There are three body types, ectomorph, endomorph, and mesomorph. Fat consumption for ectomorphs must be deficient, especially when trying to gain some weight. At the same time, endomorphs and mesomorphs should take a medium amount of fat daily.
Genome is another factor that significantly affects your daily fat intake despite body type. Research shows that various genes in your DNA are linked to the effectiveness of fats in the body. According to geneticists, a gene known as CD36 decides the fat sensitivity of the body. Hence, we can safely say that your genetic makeup is crucial in determining your daily fat intake.
If you want to optimize your daily fat intake per genetic makeup, HealthCodes DNA is the best option for you. HealthCodes DNA uses the finest DNA testing technology to determine your body’s fat sensitivity under your genome.
Our Wellness Panel’s DNA test for fat macronutrient metabolism is an excellent way to know if the consumption of low-to-moderate fat is proving beneficial in your struggle to lose weight or not.
Additionally, our Nutrition Panel provides the best DNA testing facility to determine your body’s sensitivity to all types of fat. It offers the following services:
– A DNA health test determines the link between your genes and the risk of developing health issues by saturated fat intake.
– DNA nutrition test to explore the gene that directly affects your body’s response to the presence of monounsaturated fat in the diet. It helps you in your efforts to lose weight.
– DNA testing for omega-3 metabolism investigates the gene that determines the effectiveness of omega-3 fat in preventing heart-related issues.
After taking these tests, you can decide your diet’s exact amount of daily fat intake. This way, your daily fat intake will be optimized per your genes and thus decreasing the risk of cardiovascular issues.
After ordering our DNA nutrition and health kits, you will receive a collection kit this is both user-friendly and non-invasive. Your result will arrive within three weeks after sending the saliva sample, and the result will contain a complete diet plan for your daily fat intake based on your genetic makeup.