Experts argue that we should reevaluate our attitudes about fats, citing the serious repercussions of removing this vital ingredient from our diet.
Fatigue and persistent tiredness are common side effects of weight loss, at least for the majority of dieters.
Many people believe that the key to losing weight is to eliminate even the most crucial macronutrient, and this idea is promoted through a variety of rigorous diet plans.
There are real reasons to vilify fats, according to clinical nutritionist Amanda Holtzer, because denying them access to the body can lead to dysfunctions and serious health consequences. On the contrary, we should aim for 20-35 percent of our daily calories to come from healthy fats, such as 400-700 calories (44-77 grams of fat) in a 2,000-calorie diet.
But what happens if the body does not get enough fat?
1. We are constantly hungry
By dramatically reducing fat intake, we deprive ourselves of a valuable ally that promotes satiety thanks to its ability to delay gastric emptying. Thus, the stomach “feels” full for a longer period of time and does not send hunger signals.
2. We feel constantly tired
Calories are the energy the body needs to perform its functions and fats are the number one supplier. As Dr. Holtzer explains, one gram of fat contains nine calories, while only four are contained in one gram of protein or carbohydrate, respectively.
3. The joints hurt
Monounsaturated and polyunsaturated fatty acids, as well as omega-3 fatty acids, help reduce inflammation, one of the main causes of arthralgia. By excluding healthy fats from the diet, we also lose their anti-inflammatory action, in addition to being useful in preventing a number of diseases related to chronic inflammation such as heart disease, stroke, diabetes and cancer.
4. We get sick more often
The effects of reduced-fat intake will also affect the immune system, effectively depriving it of the supply of valuable vitamins and minerals. As the expert explains, vitamins such as A, D, E and K are fat-soluble, ie they are broken down in the body’s lipids and stored for future use. Without sufficient fats, it becomes impossible to absorb them and thus the body’s defenses are weakened.
5. The thought “blurs”
The human brain is made up of almost 60% fat, explains Dr. Holtzer, so its supply of macronutrients is essential for clear thinking. A diet high in monounsaturated fatty acids – in foods such as olive oil, avocados, and nuts – promotes the production of acetylcholine, an important neurotransmitter for learning and memory. Accordingly, docosahexaenoic acid (DHA) from the omega-3 fatty acid group has been linked to good mental health.
6. We have dehydrated skin
Omega-3 and omega-6 fatty acids are precursors of eicosanoids, regulators of skin inflammation, while the polyunsaturated fats abundant in salmon, walnuts and flaxseed help to produce and maintain the natural barrier cell membranes. The more of these fatty acids, the healthier and more radiant the skin.
7. Weak hair
To reverse the poor condition of the scalp that leads to hair loss, you need to increase the healthy fats in your diet. The latter contribute to the lubrication of the stratum corneum, the upper layer of the skin which maintains the hydration of the scalp and “holds” the hair.
8. The menstrual cycle is disturbed
Fats are structural components of the female hormones, estrogen and progesterone. Significant fat deficiency in the diet is therefore likely to lead to menstrual disorders.
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