The pop­u­lar­i­ty of low calo­rie diets and calo­rie count­ing tech­niques has led many peo­ple to think that fats are dan­ger­ous to health. And while some vari­eties can indeed be harm­ful, in gen­er­al, fats do not deserve such treat­ment.

Why should we include fats in our diet, and which ones are good for you?

Fat is our friend!

The first thing to remem­ber when com­pil­ing a diet, fat is our friend, not ene­my. If fats are not put on a plate, a per­son can die.

“Fat is an impor­tant macronu­tri­ent that per­forms many func­tions in the body,” explains MD, nutri­tion­ist Aman­da Holz­er. “This means that if you deprive your­self of dietary fat, you can dis­rupt the body and cause seri­ous harm to your health.”

The rec­om­mend­ed dai­ly intake of fat is 20 to 35% of the total calo­ries that come into the body with food.

“So, if a per­son receives 2,000 kilo­calo­ries from food dai­ly, 400 to 700 kcal of them should come from fat, which is equal to 44 to 77 grams of fat, respec­tive­ly,” adds the nutri­tion­ist. Aman­da Holz­er.

But it is worth not­ing that not all fats are suit­able for the body. Trans fats are dan­ger­ous to health and should be avoid­ed. These fats are found in fast food and processed foods. And the amount of sat­u­rat­ed fat must be care­ful­ly mon­i­tored.

“We should aim for sat­u­rat­ed fat to be no more than 10% of total fat intake. The vast major­i­ty of calo­ries from fats should be mono- and polyun­sat­u­rat­ed fat­ty acids, ”says the nutri­tion­ist. Aman­da Holz­er.

On a note!

Mono- and polyun­sat­u­rat­ed fats are con­sid­ered healthy. Stud­ies have shown that they are use­ful for the ner­vous and car­dio­vas­cu­lar sys­tems, help a per­son main­tain a healthy weight and pre­vent the devel­op­ment of many dis­eases.

Sources of such fats are nat­ur­al veg­etable oils, seeds and nuts, fat­ty sports fish, avo­ca­dos, eggs.

Signs that you are eating low fat

Con­sid­er­ing that healthy fats are very impor­tant for human health and beau­ty, it is not sur­pris­ing that their defi­cien­cy imme­di­ate­ly affects well-being.

What indi­cates a lack of fat in the diet?

Sign 1: You are hungry all the time

Sign 1: You are hungry all the time

Fre­quent bouts of hunger are an elo­quent sign that you are going in the wrong direc­tion. The fact is that fats play an impor­tant role in main­tain­ing a feel­ing of sati­ety. The body needs more time to digest them, so a per­son does not feel hun­gry longer.

Elim­i­nat­ing fats from the diet or severe­ly lim­it­ing them in the menu will lead to a feel­ing of hunger almost imme­di­ate­ly after a meal.

Sign 2: Every day you are exhausted.

If by the end of the work­ing day it seems that there is no strength even to get home, per­haps the wrong diet is to blame.

Fat pro­vides the body with long-term ener­gy. “One gram of fat con­tains 9 kilo­calo­ries. By com­par­i­son, this is more than twice the amount of calo­ries that come from one gram of pro­tein and car­bo­hy­drates,” explains the nutri­tion­ist. Aman­da Holz­er.

Peo­ple who elim­i­nate fats from their diet sig­nif­i­cant­ly reduce the num­ber of calo­ries on the menu, hence the low bat­tery charge and lack of ener­gy in the mid­dle of the day.

Sign 3: Your joints are cracking

If the joints creak when walk­ing or any, even the slight­est move­ment, the lack of fats in the menu may be to blame.

“This is because inflam­ma­tion in the body is one of the main caus­es of joint pain,” says the nutri­tion­ist. Aman­da Holz­er. “Some types of fats, such as omega‑3 fat­ty acids, can reduce inflam­ma­tion in the body and improve joint health.”

On a note!

Wal­nuts, hemp seed, fish oil, salmon, trout, her­ring, cod liv­er, rape­seed, olive and oth­er oils are con­sid­ered a store­house of use­ful Omega‑3 fat­ty acids.

Sign 4: You get sick more often

Sign 4: You get sick more often

Those who often com­plain of nau­sea or res­pi­ra­to­ry viral dis­eases should def­i­nite­ly review their menu. Per­haps there is not enough fat­ty foods in the diet.

Fats are need­ed for the absorp­tion of a whole group of fat-sol­u­ble vit­a­mins. If they are not enough in the diet, the body can­not ful­ly assim­i­late valu­able sub­stances, which can lead to their defi­cien­cy. And with­out the nec­es­sary amount of vit­a­mins and min­er­als, the body becomes more vul­ner­a­ble to virus­es and bac­te­ria, which leads to an increase in the num­ber of dis­eases.

Sign 5: You can’t concentrate

The human brain is 60% fat. Nat­u­ral­ly, the brain needs fat to func­tion prop­er­ly.

If a per­son­’s diet lacks fat, he will expe­ri­ence dif­fi­cul­ty with atten­tion and con­cen­tra­tion, mem­o­ry. Stud­ies have also shown that con­sump­tion of foods rich in omega‑3 fat­ty acids is asso­ci­at­ed with a reduced risk of devel­op­ing psy­chi­atric dis­or­ders, includ­ing depres­sion and bipo­lar dis­or­der.

Sign 6: Your skin is dry and flaky

Cer­tain fats play an impor­tant role in main­tain­ing the appear­ance of the skin. Their lack leads to a feel­ing of dry­ness, a decrease in elas­tic­i­ty. In addi­tion, with a lack of fat, the lev­el of inflam­ma­tion in the body can increase, as a result — the occur­rence of acne.

There­fore, any­one who wants to have smooth, radi­ant and clear skin should mon­i­tor the lev­el of healthy fats in the body.

Did you know?

Skin needs three types of fats to be healthy – omega‑3, ‑6 and ‑9 fat­ty acids. They sup­port the lipid bar­ri­er of the skin, stim­u­late cell renew­al and help pro­long youth. Omegas can be found in dietary sup­ple­ments or present in cos­met­ics.

Sign 7: Your hair is falling out

Sign 7: Your hair is falling out

Dry­ness and brit­tle hair, as well as thin­ning hair, can indi­cate a lack of fat. Like the rest of the body, hair and scalp need cer­tain nutri­ents to stay strong and healthy. If they do not get what they need, their con­di­tion wors­ens — the scalp becomes inflamed, and the strands thin.

Adding healthy fats to your menu can alle­vi­ate this prob­lem.

Sign 8: You have irregular periods

Fats are nec­es­sary for the human body, includ­ing for the pro­duc­tion of hor­mones. If there is not enough fat mass in the body, and this often hap­pens when a per­son refus­es fat, hor­mon­al imbal­ances are pos­si­ble.

“Hor­mon­al imbal­ances can cause men­stru­al irreg­u­lar­i­ties,” nutri­tion­ist warns Aman­da Holz­er.

On a note!

Sci­en­tists have deter­mined the min­i­mum per­cent­age of body fat at which a per­son will be healthy. For men, this is 3–5%, and for women — twice as much — 8–13%.

How to get fat into your diet

How to get fat into your diet

Those who adhere to a healthy bal­anced diet do not have to wor­ry about fats in the diet. Togeth­er with healthy food, they come in the right amount, since many foods con­tain valu­able fats.

Every­one else should adjust their menu, fol­low­ing the rec­om­men­da­tions:

  • Eat oily fish 1–2 times a week.
  • Avoid may­on­naise. Pre­pare healthy dress­ings from veg­etable oils.
  • Snack on nuts or seeds dai­ly. Add them to smooth­ies and cere­als, a morn­ing serv­ing of yogurt.
  • Add avo­ca­dos to your diet. Its puree can be used instead of may­on­naise.
  • Don’t be afraid to eat healthy fats.

Be healthy!


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