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. ~

Fat Recommendations:
To calculate the grams of fat you should eat each day to facilitate weight loss while staying healthy, take 20 and 35 percent of your total calorie needs—as recommended by the Institute of Medicine-- and divide by nine, since fat provides nine calories per gram.

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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.

Types of Fat:
During your weight loss program, choose heart-healthy, unsaturated fats instead of 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 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. DorrisWedding under 300 of the wedding

*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. ~ # eattowin # runhappy # eatandeducate # eatclean # eathealthy # hearthealthy # limityourfatintake

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How Many Grams of Fat Should You Eat a Day to Lose Weight? Whether or not you lose weight depends on your total daily calorie intake. However, fat contains nine calories per gram, while carbohydrates and protein only provide…healthyeating.sfgate.com