You’ve already cursed that bulge that sticks out from your jeans after a raclette weekend. In the mirror, fat looks like the invasive roommate we dream of getting rid of. However, this discreet tenant hides a much more strategic role.
For ANSES, lipids must provide approximately 35 to 40% of our daily energy, or nearly 1 g per kilo of body weight. The problem is therefore not the fat itself, but its type, its quantity and the place where it settles.
Fat, an organ that protects as much as it nourishes
Lipids are one of the three essential macronutrients along with proteins and carbohydrates. Each gram provides 9 kcal, but also serves to build cell membranes, produce steroid hormones and transport vitamins A, D, E and K.
The brain is made up of nearly 60% fats, including many omega-3s, essential for memory and mood. Subcutaneous adipose tissue, that which can be pinched, stores energy, insulates from the cold and cushions shocks around the organs. Visceral fat, located around the liver and heart, increases the risk of diabetes and cardiovascular disease.
Good fats, bad fats: how to sort them out
There are four main families of fatty acids. Saturates, present in butter, cheese or red meat, must be limited. The monounsaturated ones, like those in olive oil or avocado, and the polyunsaturated ones, rich in omega-3 and 6, are your best allies.
Industrial trans fatty acids in partially hydrogenated oils, typical of pastries and ultra-processed dishes, should be avoided. Recommendations aim for 35 to 40% of calories in the form of fat, with 15 to 20% monounsaturated and 5% polyunsaturated.
Tame your fat: how much to eat and in what foods
A simple rule suggests around 1 g of lipids per kilo of body weight per day, up to 1.5 g for a very active person, without falling below 0.8 g even during periods of weight loss. For an intake of 2,000 kcal, this often represents 60 to 80 g of fat in total.
Correctly dosed, good fats prolong satiety, curb cravings and support the production of hormones such as estrogen, testosterone, cortisol or vitamin D. To feed this roommate without burdening him, we rely on a few very concrete benchmarks.
- For breakfast: yogurt, ground chia or flax seeds, a few nuts.
- For lunch: quinoa salad, salmon or sardines, avocado, colorful vegetables, rapeseed oil.
- For dinner: vegetables roasted in olive oil and fatty fish twice a week.
What are the main foods rich in good fats?
Key sources include virgin vegetable oils, fatty fish, oilseed fruits, seeds, avocado, olives and free-range eggs.
How much good fats should we consume each day?
The recommendations speak of around 1 g of lipids per kilo of body weight, or often 60 to 80 g per day.
Do good fats make you gain weight?
They remain high in calories, with 9 kcal per gram, but their satiating effect helps limit snacking if the portions remain adapted to your needs.
Sources
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