Since our childhood, we have always heard that fat is bad but that’s not true at all. Fat is essential for health when wrapped with nutrients. A human requires fat in their diet to stay healthy. The fact is that excessive fat is not good and affects the body in several ways.

Your Body Requires Fat

Yes, the human body requires fat which is essential to provide several benefits like energy and support the cell growth in the body. Some fats also help our body to stay warm and absorb nutrients from the food we consume. This way the body produces important hormones and therefore this proves the importance of fat in our body.  

Number of calories in Fat

One gram of fat contains 9 calories keeping in mind what kind of fat it is. More than Carbohydrates and Proteins, Fat contains more energy. It’s not about the fat but it’s actually about the number of calories we are consuming. More than the required intake of calories will surely result in weight gain and overweight. This type of “extra fat” in the body can result in heart disease and strokes. 

 There are two common Fats saturated fats and trans fats which are asked to be replaced by polyunsaturated fats and monounsaturated fats as per the health experts and dieticians. This helps in maintaining a nutritionally adequate diet. 

Trans Fat-Free Food

A lot of food products in the market today are labels as zero trans fat or trans-fat-free but they may contain a lot of saturated fats which is highly responsible for increasing cholesterol levels badly in the body. The food which is baked also contains a lot of sugar and is low in nutrients. 

How to add Fat in your healthy diet?

Basically, fat is not considered to be healthy and adding much fat to a diet plan is not recommended. All you need is to take care that the food you are consuming should contain good fats such as polyunsaturated fats and monounsaturated fats to keep balanced in the number of calories you are consuming. The concept is simple, the number of calories you consume should be equal to the number of calories you burn. The consumption of fruits and vegetables is a good idea because 60% to 70% percent of fruits and vegetables is water. This way the hunger comes to an end when you eat fruits and vegetables in a good quantity, adding that they are highly nutritious. 

Some diet-friendly food items that are low in saturated fats and trans fats

  • Fruits
  • Vegetables
  • Low-fat dairy products
  • Whole grains
  • Poultry
  • Fish
  • Legumes
  • Non-Tropical Vegetable oil
  • Nuts  

Limit Intake of the following items

  • Sodium
  • Sweets
  • Sugar-Sweetened Beverages
  • Red Meats

    Does eating more healthfully mean giving up my favorite foods?

    To eat good and healthy, you don’t need to sacrifice your favorite foods but if your favorite food is junk food than you must decrease the intake by at least 80 percent to stay healthy. To overcome this, you can start loving your diet food which is also tasty. 

     Fat is a fundamental part of our eating regimen and is significant for good wellbeing. There are various sorts of fats, with certain fats being more advantageous than others. To help ensure you remain sound, it is critical to eat unsaturated fats in modest quantities as a component of a decent diet. 

    When eaten in huge sums, all fats, including solid fats, can add to weight gain. Fat is higher in vitality (kilojoules) than some other supplement thus eating less fat, generally speaking, is probably going to help with weight reduction. 

    Eating less soaked and trans fats may help bring down your danger of coronary illness. When purchasing items check the marks and pick the assortments that are lower in immersed and trans fats and higher in poly and monounsaturated fats. 

    So an eating routine that is low in immersed fats and trans fats, yet that likewise incorporates moderate measures of unsaturated fats will assist you with remaining solid.


    The fat found in the blood is Cholesterol. It plays an important role in generating energy in our body and supports a lot of body functions. Although a high level of Cholesterol is dangerous for the body as it causes heart diseases. Eating more cholesterol-containing food items increase Cholesterol in the blood and later on in a few years the person starts feeling low and drowsy all the time. The body starts losing its activeness day by day and becomes a home for diseases.


    Consumption of Fat is not bad for the body until and unless you are consuming calories which are required by your body to perform actions. The number of calories consumed should be equal to the number of calories burnt. This way, fats stay in a balanced form in the body and don’t cause any harm to it. 



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