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Fact As fat is a calorie dense nutrient (each gram provides about 9 kilocalories), it is advisable to consume less fat for weight loss. But, opting for low fat foods is not the answer to weight loss, as extra sugar, flour or starch may be added to these foods to improve flavour and texture after fat is removed and these ingredients can add back calories. It’s best therefore, to check food labels carefully and choose only those foods that provide less calories per serving..