First, to understand the requirement of fat, we must first understand that many foods contain fat, although people can't observe it, and fat is a nutrient that must be ingested. You can't say that you don't eat fat at all. However, how much fat the human body needs depends on the state and gender of the person. You can measure your height and weight before fitness, and calculate the minimum fat content that normal people need to consume in a day according to their age. Then calculate what kind of state the fitness goal wants to achieve, so as to calculate a specific value.
Second, another way to eat a reasonable diet. If you want to control the fat content, you can use olive oil instead of rapeseed oil lard. Reduce the income of high-fat and high-sugar foods during the diet, because fat and sugar are often mixed together, thus promoting people's absorption. Usually, there are some fried foods with high fat content. And the kind of dishes that need to be cooked in a lot of oil need to be reduced. You can choose low-fat vegetables and fruits and high-protein meat as substitutes.
Third, record recipes, but sometimes people's diet can't be calculated by themselves, so it's best to make a recipe by yourself at this time, record everything you need to eat every day, and then prepare in advance. When recording recipes, you can look at what foods you want to eat and calculate the fat content in these foods. Now there are many platforms that can help people calculate the nutrients in various foods. Besides, recording recipes can save you the trouble of cooking again every day or thinking about what you want to eat, which is very brain-consuming. After making the menu, you can avoid the trouble when cooking.