Remember that time in 2019 when everyone wanted to do keto and then quickly dropped it for the next diet trend? What was it, again? Paleo? I struggle to recollect. But, you get where I am heading with this. The deal with food fads is that they are short-lived and fleeting. To get healthier, what we really need are lifestyle changes that are easy to follow and sustainable. Fat first eating is once such tweak. It is for everyone, simple, and can do wonders in the long run.
We recently got in touch with celeb nutritionist Rashi Chowdhary, to understand fat first eating and its benefits. Here’s a lowdown for you all:
What’s A Fat First Diet?
Fat first is a simple concept based on the effect food has on blood glucose levels and insulin. The idea is that you don’t subject your body to carbs first thing in the morning and eat something that is heavy on fats instead.
Benefits Of A Fat First Diet
Fat first eating benefits you by keeping your sugar and insulin levels stable. “Physiologically, fat first makes it easier for you to handle your sugar cravings. When we have fats first thing in the morning, our bodies burn them as fuel without giving the sugar spike that carbs give,” explains Rashi.
She further adds, “Having fat first thing in the morning not only improves our body’s insulin response but decreases hunger episodes and sugar cravings. Switching to fat first can help in improving your hormonal health and even getting your cholesterol in check.”
Who Should Follow A Fat First Diet?
Everyone can follow a fat first diet. However, it works exceptionally well for anyone who’s prediabetic, diabetic or has a metabolic syndrome-like glucose intolerance or insulin resistance. “Fat first can do wonders for you. It works great to improve your hormones and also helps your gut lining so there can be better nutrient absorption,” adds Rashi.
What You Can Eat In A Fat First Diet
“Having your morning coffee with a teaspoon of butter or ghee added is the best way to opt for fat first. It’s a very simple process. You would need instant coffee powder, 1 tbsp of organic ghee, butter or coconut oil, and hot water. Mix the coffee and ghee together and then add hot water on top of it and you will be good to go,” shares Rashi. However, if this does not work out for you, here are some more fat first eating options:
- Olives
- Coconut chunks or malai
- Almond butter or any nut butter
- Nuts
- Avocado
“High-fat dairy foods are also okay to have if your gut can tolerate dairy. Mature cheddar cheese is a fat first option too. In fact, it is great for anyone who’s not likely to have caffeine and can’t have butter coffee first thing in the morning,” adds Rashi.
Things To Keep In Mind While Following A Fat First Diet
Here are some things you should keep in mind while following a fat first diet:
- Consider your source of fat.
- Don’t use cheap refined vegetable oils that are loaded with Omega-6. Instead, choose organic ghee, butter or coconut oil.
- Be mindful of the carb sources that you consume throughout the day. Having a teaspoon of fat alone won’t do much if the rest of your day is totally off.
So fam, all set to adopt a healthy lifestyle habit with fat first eating?
Featured Image: Unsplash
