13 signs Why you need fat in your diet

13 Signs Why you Need Fat in your diet

Few people realize that excessive restriction of dietary fats can be a serious health problem.

This is because fats have a bad reputation and people trying to eat healthily do their best to eliminate them from their diet.

The truth is that lack of fat can lead to a number of health and even emotional and psychological problems.

A diet that excludes fat cannot be called balanced, it is harder to stay on for a long time and is often unhealthy.

There is ample evidence that avoiding fats can be harmful to health. Our bodies need fat to function properly.

The fats we need are divided into two types:

The first type is unsaturated fats. They are also the most common

Contained in vegetable oils, fish, olive oil and flaxseed.

They have a proven effect in reducing the risks of cardiovascular disease and type 2 diabetes.

Polyunsaturated fats and monounsaturated fats includes into this category.

Omega 3 and omega-6 fatty acids are a subcategory of polyunsaturated fats and can also bring a number of benefits to the proper functioning of our body.

Good sources of omega-3 are oily fish, lean meat, flaxseed, walnuts.

Omega-6 is found in sunflower, sesame, walnuts and others.

The second type of fat is saturated fat. They are usually found in products of animal origin - meat, eggs (only in the yolks), butter, dairy products.

Moderate amounts can help maintain the so-called. "good" cholesterol and contribute to the feeling of satiety after eating.

They also have a beneficial effect on the balance of important hormones, especially in men. Saturated fats from these sources are also of great benefit for better stimulation of the production of the hormone testosterone.

Lack of enough fat in the diet or diet can be a serious prerequisite for a number of health problems. Therefore, in this article we will look at the main signs that you need more fat.

Sign # 1. for more fat - You have dry skin.

Sign #1 you have dry skin

People whose skin is dry, flaky or itchy should eat more olive oil, nuts and avocados. . These foods will provide the body with the necessary fatty acids that act as a natural skin moisturizer.

Include fatty acids in your diet, but keep in mind that you need to be patient to see results.

The good news is that they bring with them a bunch of other health benefits, such as reducing bad cholestrol , maintaining and generating cells in the body, better absorption of fat-soluble vitamins A, D, E and K.

Sign # 2. for more fat -  You often feel anxious, nervous or depressed.

Nervous and depressed


Feelings of anxiety, bad mood or depression can be caused by various factors.

Lack of a certain type of fat. can definitely contribute to these conditions.

Omega 3 fatty acids  can be extremely effective in overcoming and dealing with these symptoms.

If you have sudden mood swings, try increasing your intake of oily fish, flaxseed and chia seeds.

A number of studies have shown that people who regularly take omega-3 fatty acids are up to 30% less likely to suffer from anxiety and depression.

Some studies have even shown that taking an adequate amount of omega-3 fatty acids has a similar effect as taking antidepressants.

Deficiency of this type of acid can make you more hostile and impulsive (also proven by a number of studies).

Sign # 3. for need more fat -  You suffer from lack of energy.

Lack of energy


If at 3 in the afternoon you already feel on the verge of   your strength or in the morning you find it difficult to get  out of bed from fatigue, it is good to pay special attention  to macronutrients (carbohydrates, fats and proteins) in  your diet.

Of the three listed, fats are the most concentrated source  of energy for the body.

When healthy fats are consumed in combination with carbohydrate and protein foods, they slow down their absorption. In this way they help us feel full and full of energy for a longer time after eating.

This combination also helps to control and reduce the harmful effects on blood sugar.

Foods containing carbohydrates that are poor in other macronutrients (most commonly processed foods) can upset the blood sugar balance, and this can lower our energy levels.

Sign # 4. for more fat - You are always hungry.

You are always hungry


If you feel hungry an hour or two after you finish eating, make sure you don't ignore your body's need for fat.

Eating foods that are rich in carbohydrates, especially processed foods such as white bread or confectionery,   can make you feel hungry again, even an hour after eating them.

Foods rich in unsaturated fats (oily fish, nuts, avocados)    or saturated fats (meat, eggs, dairy products) on the other hand can saturate you for longer.

End result: Regulation of appetite and satiety for a longer time.

Sign # 5. for more fat - You often feel cold.

You often feel cold


Dietary fats help the body maintain a normal temperature.

One of the properties of subcutaneous fat is to insulate    the body by retaining heat in it.

Insufficient fat intake can be a possible cause of cold   limbs and often the solution is to add foods that contain healthy fats.

Sign # 6. for need more fat - You can not think concentrated.

You can not concentrate

Because omega-3 fatty acids are most concentrated in the brain, they are thought to be particularly important for memory and mental activity.

These fats help build cell membranes in the brain, allowing messages to be sent to it faster.

A balanced intake of Omega 3 and Omega 6 is also extremely important when it comes to the efficient functioning of the brain.

It has been shown that the intake of essential fatty acids from preschool age reduces the chance of developing hyperactivity disorder and attention deficit disorder (ie it is more effective in children and adolescents).

Sign # 7. for need more fat - You can not lose weight.

You can not lose weight


It may sound crazy, but it's the truth.

For decades, the idea has been instilled that in order to regulate our weight, we must avoid fat.

Because fats contain more calories per gram than proteins and carbohydrates, there has been a myth (actually it still exists) that in order to lose excess weight, you should avoid eating them.

The problem is that often when you avoid fats, the need to replace them with something else increases - often unconsciously.

This can easily increase the consumption of unhealthy foods and beverages that contain a large number of empty calories (calories that do not supply useful nutrients to the body).

The end result is more calories consumed on a daily,  weekly or monthly basis, compared to a balanced intake    of fat in the diet or diet and consumption of more unhealthy foods.

Also, lower insulin levels, achieved with a balanced fat intake and restriction of carbohydrates, allow easier   access of the body to fat stores.

Thus, more often our body has the opportunity to use    them (accumulated fat) as "fuel".

On the other hand, carbohydrates are the body's preferred source of energy because they are the most readily available.

If their influx is constant, then our body will use them more often and therefore less often will reach the fat depots.

Diets and diets high in fat and low in carbohydrates have proven effective in terms of weight loss and maintenance, as well as good health.

The main disadvantage is that they are often too difficult   to follow by people without experience and basic knowledge of how exactly calories should be distributed between macronutrients (proteins, carbohydrates, fats).

Low-fat diets can also have a negative effect on hormone levels (adipokines), which are important for fat burning   and weight loss.

Adipokines are hormones that are released by fat cells. These hormones improve metabolism and increases the  r fat break down process , they also have the ability to regulate appetite.

Accordingly, diets that severely restrict fat intake for a long time lead to lower levels of these hormones. The  metabolic benefits of fat consumption are great, but one of the biggest benefits is the satiating effect.

However, fat intake should be well consistent with values ​​such as total calories consumed from other sources, physical activity, metabolic rate.

The reason for this is that when we strive to achieve  certain goals such as weight loss or weight gain, the main factor is always the total number of calories consumed.

Sign # 8. for more fat - Vision problems.

Vision problems


Decreased vision can also be a sign of a lack of essential fatty acids.

Omega-3 fatty acids protect the eyes from macular degeneration, glucoma and high intraocular pressure.

A study shows that people who take in enough omega-3 fatty acids are 30% less likely to develop macular degeneration.

On the other hand, a diet that contains a large amount of unhealthy trans fats can actually help develop this process.

Omega-3 fatty acids can also protect you from the so-called dry eye syndrome.

Sign # 9. for more fat - Pain in the joints or tendons.

Pain in joints and tendons

If you exercise actively and often experience joint pain or arthritis, adding healthy fats to your diet is a must.

Consuming healthy fats and avoiding bad ones will reduce inflammation and help you cope or at least relieve joint pain.

In addition, omega-3 will help you deal with morning stiffness, swollen joints and will help increase blood flow during exercise.

Omega-3 fatty acids are extremely widely used when it comes to preventing and relieving discomfort, pain and injuries in the joints and tendons.

It is believed that omega-6 intake (mostly from unhealthy sources) can contribute to joint inflammation, so a balanced intake between omega-3 and omega-6 is crucial.

Sign # 10. for more fat - You have low levels of "good - HDL" cholesterol.

Most people are aware that the content of "bad"     cholesterol in the body can lead to cardiovascular problems, but they hardly know that just reducing it may  not be enough.

If the "good" cholesterol in the body is below normal, it is appropriate to consider including in the menu of useful fats.

A good example in this regard is the intake of oily fish at least twice a week ( salmon,  mackerel, herring).

If you can't get this type of food so often, it's a good idea   to include fish oil as dietary supplements.

Sign # 11. for the need for more fat - Busy places burden you.

If you feel irritated or busy in places where there are a lot   of people, it may be a sensory load.

People who feel overexcited in crowded spaces may    suffer from a lack of omega-3 fatty acids (it was  mentioned in more detail in the article).

Try to include them in your menu and see if you will    benefit in this regard.

Sign # 12. for need more fat - You are deficient in vitamins .

If you are deficient in vitamins A, D, E and K (fat-soluble vitamins), you should eat more fat with your diet.

These vitamins are responsible for growth, immunity, cell repair and blood clotting.

They need adequate fat intake to be better absorbed and absorbed by the body.

Sign # 13. for the need for more fat - Hormonal imbalance.

Perhaps one of the most important reasons to get the   right amount of fat is its important role in the synthesis     of hormones, especially in the production of sex hormones and prostaglandins hormone-like substances that regulate many body functions.

Deficiency of fat intake also increases menstrual problems  conceiving problems in women.

In summary of all that has been said so far, we can list some of the main advantages of fat:

  • Effectively regulate and balance hormones in the body
  • They help to achieve a longer feeling of satiety after eating
  • They help maintain a normal body temperature
  • They help the body better absorb nutrients
  • They help the brain to function properly and send faster signals
  • Adequate intake can lower blood pressure and bad cholesterol
  • They fight inflammation in the body
  • They give the body what it needs to maintain healthy and good looking skin

If you notice that you have some of the signs listed so far, it may be a good idea to include more fat in your diet.

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