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Question about calorie deficit and fat

So I’m currently only consuming 1300 calories a day with a goal of 30 grams of fat a day as well. If I remain within the 1300 calorie goal but go over the 30 grams of fat I am allowed a day, how would this impact weight loss?

Thanks!

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Answer

It would be fine. 30g of fat is 20% of your calorie goal so that’s pretty low but doable. 44g of fat would be 30% of your calories, which is fine too. While in a calorie deficit, you want to focus on eating a large volume of food so you don’t become too hungry. So if you go over 20-30% fat, you may be hungrier because that would decrease the amount of calories quicker. But as long as you hit your calorie goal, you are fine. Don’t deprive yourself of your favorite foods or it will become too restrictive for long term for most people. Good luck!

Answer

It won’t matter. It’s recommended to keep the fat% low because fat doesn’t typically make you feel full, which in turn makes you want to eat more. But if you go over the fat% without eating more, then it’s perfectly fine.

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