Your fat threshold is determined by how efficiently your body clears fats from your blood (your Blood Fat Score). Many factors that influence this score are beyond our control, such as age, sex, and genetics.
The goal isn't to change how your body works, but to learn how to eat in a way that suits your specific fat metabolism.
You can do this by:
1. Swapping lower quality fats for higher quality ones.
Instead of red and processed meats, pastries, and fried foods, opt more often for:
Avocados
Nuts and seeds
Extra virgin olive oil
Olives
Oily fish (salmon, mackerel, sardines)
2. Spacing your fats out throughout the day.
Distribute your fat intake across meals, allowing time between higher-fat foods.
For example: If you enjoy a higher-fat breakfast, like Greek yoghurt with nuts and seeds, consider having your salmon at dinner instead of lunch. This gives your body more time to process the fats from breakfast.
3. Be mindful of portion sizes.
Even with healthy fats, moderation is key. Some guidelines are:
Nuts and seeds: 30g (a handful)
Avocado: 1/4 to 1/2, depending on size
Olive oil: 1-2 tablespoons throughout the day
Oily fish: 140g portion, 2-3 times per week
Remember, the goal is to find a sustainable eating pattern that works for you. It's not about completely avoiding fats, but about choosing high-quality fats and consuming them in a way that suits your body.