Post-Holiday Diet Guide: Avoid High-Fat Foods, Eat Healthily

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During the Spring Festival, rich, fatty, and heavily salted dishes are always a staple on the dinner table. While these foods are temptingly aromatic, they hide extremely high fat content. For many people, the weight gain, digestive discomfort, and drowsiness experienced over just a few days of celebrations stem fundamentally from the physical burden of high-fat diets.

Many people lack a clear understanding of what constitutes a “high-fat diet,” but the criteria are straightforward. For adults, fat intake should account for 20% to 30% of daily calories, totaling approximately 50g to 80g—including both the natural fats in foods and cooking oils. Once fat contributes more than 40% of caloric intake, it qualifies as a high-fat diet. Diets like the ketogenic diet can push fat intake as high as 70%, posing significant long-term risks for most individuals.

01 The Dangers of a High-Fat Diet

The cardiovascular system bears the brunt of the damage. A long-term high-fat diet causes lipids in the blood to continuously deposit on blood vessel walls, forming atherosclerotic plaques that gradually narrow and block arteries. Mild cases may result in dizziness and fatigue, while severe cases can trigger acute myocardial infarction, organ ischemia and hypoxia, or even sudden death. Cases of cardiovascular and cerebrovascular issues triggered by overeating during the holiday season are not uncommon.

A high-fat diet also severely damages the gastrointestinal tract. High-fat foods digest slowly and linger longer in the stomach, stimulating excessive gastric acid secretion. This can easily lead to acid reflux and bloating while disrupting the balance of gut microbiota. More alarmingly, long-term high-fat diets increase the risk of colorectal cancer by 2 to 3 times. Indulging in excessive eating and drinking during the holidays actually plants hidden dangers for your digestive system.

At the same time, high-fat diets directly disrupt human metabolism, triggering obesity, diabetes, fatty liver disease, gallstones, and other issues. The liver and gallbladder are the core organs for fat metabolism. Excessive fat intake causes cholesterol levels to spike, forming gallstones, and sustained overload can damage liver function. Data shows that when fat accounts for over 30% of energy intake, the incidence and mortality rates of coronary heart disease rise significantly.

Many are unaware that high-fat diets can also make the brain “sluggish.” Saturated fatty acids reduce the transport capacity of the blood-brain barrier, leading to insufficient glucose supply to the hippocampus and cerebral cortex. This manifests as poor concentration, slow reactions, and drowsiness—explaining why many feel sleepy and mentally foggy after a heavy meal.

Given these significant risks, the goal isn’t to eliminate fats entirely, but to learn how to choose and consume them wisely. The key distinction lies in fatty acids, categorized as saturated or unsaturated. Saturated fats, primarily found in animal sources, can elevate cholesterol when consumed excessively. Unsaturated fats, abundant in plants and fish, are generally more beneficial for health.

02 How to Eat Healthily

After the holidays, consider these dietary adjustments for healthier eating: Prioritize deep-sea cold-water fish like salmon, tuna, and sardines, which are rich in Omega-3, DHA, and EPA. These provide high-quality protein while reducing inflammation and protecting joints. Swap lard for olive oil or coconut oil in cooking. Olive oil is rich in monounsaturated fats that protect the heart and lower blood pressure, while coconut oil helps boost immunity and is more suitable for daily cooking. For those aiming to lose or manage weight, incorporate more avocados into your diet. They pair well with salads and meats, are rich in healthy fats that support heart health, and can promote fat metabolism.

Fat is an essential energy source for the human body. Completely avoiding it can lead to fatigue and malnutrition. However, the type and amount of fat you consume directly determine whether it nourishes or harms your body. The Spring Festival is a time for family reunions and relaxation, not an excuse to indulge excessively. Choose one less serving of heavy oils and meats, opt for one more portion of quality fats, avoid overeating and gluttony—this is the key to enjoying your meals and living with peace of mind.

Start the new year with healthy eating. Don’t let high-fat diets deplete your body’s reserves.