Lifesum (formerly ShapeUp Club) - Support Center

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Last Updated: Jun 14, 2016 04:03PM CEST

What is it?

It is a collection of fatty acids that in various combinations create cholesterol, trans fat, saturated fat or unsaturated fat. Examples of fatty foods are oils, butters, nuts and fish.


1 gram of fat gives 9 calories. Fat chains differ from type to type and Lifesum uses the average number, with the recommendation at about 1/3 of the total calorie intake. On the standard diet that is 35 E% and for a person eating 2000 calories it is 75-80 grams of fat each day.


Why do we need it?

Fat gives the body energy and is stored in the fat stores as a reserve energy. It works as a heat insulator and protects the organs in the body. The body needs it to repair and produce hormones for the uptake of vitamins A, D, E and K; the fat-soluble vitamins.

Some of the fatty acids are essential and can't be created in the body, so they need to be added through food. Two examples of these are a-linolenic acid (omega-3) and linoleic acid (omega-6).


What if I have too much?

As with other nutrients, if you over consume fat and eat more than the recommendation, the risk for weight-gain is high. The body doesn't have to alter the fat you eat in order to store it, which means it has a low energy cost and can easily be added to fat stores.


Foods to eat more of (these contain a lot of healthy fat):

  • coconut

  • coconut milk

  • nuts (Brazil, Macadamia, Pecan, Walnuts, Hazelnuts)

  • oils (rapeseed, walnut, olive, soy bean, sesame seed)

  • fatty fish (salmon, mackerel, tuna ex.)

  • olives

  • avocado


Foods to eat in moderation:

  • cream

  • cream cheese

  • cheese (Blue, Cheddar, Roquefort, Muenster, Brie)

  • mayonnaise

  • peanut butter

  • vinaigrette

  • butters

  • meat


Foods that contains fat you should eat less of:

  • milk chocolate

  • dark chocolate

  • ribs

  • margarine

  • sausages

  • crackers

  • granola bars

  • bacon

  • croissants

  • fried foods (french fries, potato chips/ crisps, nuggets, patties ex.)

  • pies

  • lunch meats

  • ham & cheese rolls


To get the daily amount of fat for one day you can have (all suggestions combined for one day's meals)*;

- 1 slice of dark bread, cream cheese and smoked salmon for breakfast

- 1 serving of mixed salad, mackerel and vinaigrette for lunch

- ½ avocado sprinkled with sea salt as a snack


*Calculated for a person eating 2000 calories a day.


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