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Say yes to fats! But, how much should you eat per day?

Estimated reading time: 2 minute(s)

Eating too much fat? With a little ways to go this holiday season, some of us may already be feeling bloated, and that our clothes are a bit tighter than usual after all these festive lunches and dinners. 

Christmas dishes are traditionally rich in fats: prawns, panettone, lamb, nougat … And although, we’ve seen in previous posts this month that fats are very good for the body, we mustn’t overindulge.

Fats per day 

According to WHO (World Health Organization) between 20 and 35% of our daily caloric intake should be in the form of fat. 

Ideally, we should always choose good quality fats. I’ve written below a little guide to show you what I do to ensure that I get an adequate intake of saturated and unsaturated fats

  • I try to have a least 4 rations of fish per week.
  • Eat a handful of nuts a day. 
  • I always eat at least one egg per day: in omelets, pancakes… The possibilities are endless! 
  • Put a spoonful of ghee with your food. 
  • Include a tablespoon of chia seeds in yogurt or fruit smoothie once a day. 
  • Eat a couple of ounces of chocolate as a mid-morning snack. 
  • Add half an avocado or portion of cured cheese to your dinner.  
  • I have completely cut out all trans fats from my diet. It is possible to eat well without these processed foods, I assure you!

More nuts and less cured meats 

We can consume saturated fats, but always try to consume them in smaller proportions than unsaturated fats. It is recommended that 10% of our daily intake corresponds to saturated fats (meat, butter, cheese…) and the rest, around 15-30%, to unsaturated fats (seeds, nuts, avocado, fish, olive oil…)

Regarding trans fats, like I’ve said before my advice is to cut them out completely. If that for some reason isn’t possible then reduce their consumption as much as possible. Maybe at Christmas, you want to indulge a little and have an industrial-made bun, but afterward, you should go back to your healthy eating routine and avoid this kind of food. 

Excess fat doesn’t just cause obesity 

While it is true that abusing trans fats through processed foods is linked to obesity, it must be said that that is not the only problem it can cause. 

Many pathologies can arise from the consumption of bad fats, such as cardiovascular disease, respiratory and joint diseases, cancer… This is why it is important to avoid bad fats whenever possible. 

The importance of exercise 

To maintain a healthy balance, I think it’s very important not to neglect physical activity these days. It’s okay to eat more at Christmas, it’s normal to consume more calories or indulge in foods that you normally wouldn’t during the holidays, but then you should balance that out with a little extra activity. Maybe a quick run, or cycling session, a day of skiing, or even a hiking trip through the mountains. It’s important to stay active for both the body and the mind. 

Fasting, our best ally for excess fat at the table

Another way to compensate for the extra caloric intake during the holiday season is by fasting. For me, it’s one of the most effective techniques to cleanse and purify the body. It’s a kind of general reset and it feels great.

Try it the rest of this holiday season. You will feel lighter after meals and you will make it to New Year’s Eve. If you’ve eaten a lot during the day then skip dinner. If you had a big dinner, skip breakfast the next day. 

If you want to learn more about fasting, don’t miss this post:


Niklas Gustafson
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Niklas Gustafson

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