1. Focus on fat quality:
Low-quality fats exhaust your fat threshold faster. So prioritise high-quality fats like avocado, olive oil, nuts, seeds, and oily fish into your diet.
However, keep in mind that even high-quality fats are complex molecules which take time to break down, so be mindful of portion sizes (e.g., 30g nuts/seeds, 30g cheese, avocado, 1 tbsp oil).
2. Distribute fat quantity:
Even high-quality fats can trigger warnings if consumed in large amounts at once. Try to distribute your fat throughout the day to give your body time to clear dietary fat from your blood effectively.
For example, after a higher-fat breakfast, you could opt for a lower-fat lunch which prioritises vegetables, fruits, beans and legumes, whole grains (e.g., barley, brown rice, buckwheat, quinoa or bulgar wheat) and lean proteins (e.g., tofu, chicken or turkey breast, tempeh, white fish or tuna, or chickpeas). Then you can include some more fat in your evening meal.
3. Focus on Balanced meals
Aim for a mix of high-quality carbohydrates, fats, fibre, and protein. This can be a helpful guide:
1/2 plate: colourful veg and fruit
1/4 plate: protein
1/4 plate: complex carbohydrates (whole grains, beans, lentils, or starchy vegetables like sweet potato)
Add 1 main fat source (avocado, nuts, seeds, oil)
If your protein is already high in fat, be mindful of additional fats you include.
If you cross your fat threshold:
Delay your next fat-containing meal/snack to allow your body time to clear fat from the blood. You can - of course! - continue to eat throughout this time, but we’d recommend opting for lower-fat options.
Opt for a low-fat meal next, focusing on whole grains, lean protein, and fibrous foods.
Discover your lower-quality fats in the Improve tab. Over time, you'll get to learn which foods contribute to your fat intake and how to make healthier choices.
Exercise to help your body metabolise fats more effectively. Although ZOE doesn’t take the effect of exercise into account at the moment, your body will benefit. Even a brisk walk can help!