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Title : 6 clear evidence YOU not eat enough healthy fats
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6 clear evidence YOU not eat enough healthy fats

Skimping out in healthy fats is not the best approach to weight loss or health. fat is needed in the diet to absorb important nutrients like vitamins A, D, E and K. Fat is also needed as a building block for cell membranes and produce hormones in the body.

Some fats, like omega-3, are needed to reduce inflammation in the body. Eating fats also help you feel full after eating, which can be useful for weight loss.

Eating at any extreme often do more harm than good. The fat in a large excess or not enough could adversely affect health.

For optimal health, maintaining a healthy balance of eating fats, carbohydrates and proteins. is not only the quantity but the quality of dietary fat is so important.

Current guidelines fat intake is to get between 20-35% of calories from fat ( 1 ). Most of your fat intake should be fat or mono-unsaturated and poly as possible restrict trans fats.

These six signs listed below may indicate that you are not eating enough healthy fats . If you are concerned that your fat intake may be affecting your health, talk to a dietitian and / or your health care team

# 1 -. Always feeling cold

Underweight generally can cause poor regulation of body temperature. Not getting enough healthy fat in the diet can also lead to poor regulation of body temperature and always feeling cold.

A common symptom in people with anorexia nervosa is the development of an almost down like layer of hair on the skin to fight the cold sensation ( 2 ) . This is an extreme example of poor regulation of the body as a result of eating too few calories and healthy fats.

Another reason for always cold feeling could be under production thyroid or poor circulation. If you feel that really is cold, talk to your doctor to get a deeper

diagnosis

# 2 -. Dry, flaky skin

Fats are necessary for skin young and healthy. If you are not getting enough healthy fats in your diet, one of the first places to take a hit could be your skin.

If your skin is dry and flaky, it could mean that you may not be getting adequate amounts fat in your diet.

# 3- concentration problems and mental fatigue

could be many reasons someone feel mentally fatigued and have trouble concentrating. One reason could be a lack of dietary fats in the diet important.

One practical reason someone can feel mental fatigue and have trouble concentrating is because they can not get enough calories in general.

If someone is low energy, mental focus will be difficult.

a deficiency of omega concrete could also affect mental function because omega 3 are a building block for the brain and central nervous system ([194590043] 3 ).

Some epidemiological studies have demonstrated a protective role of polyunsaturated fats, which are sources of omega 3 and 6 fatty acids, fatty acids, have a protective effect against cognitive decline and even. dementia

necessary

More research on the exact role fatty acids can play in protecting against cognitive decline, but not enough fat in the diet can affect mental capacity

# 4 -. Loss of menstrual cycle

If a woman stops menstruating, this means a change in hormone levels. If a woman does not get enough healthy fats in the diet, you will not be able to make the necessary levels of hormones that regulate the menstrual cycle.

A detrimental side effect of this is an increased risk of osteoporosis. Women who are not having natural menstrual cycles may be at increased risk for low bone density.

A loss of menstrual cycle could be unrelated other hormonal imbalances or excessive exercise. If your menstrual cycle is interrupted, talk to your health care team

# 5 -. fat-soluble vitamin deficiency

deficiency in the making fat-soluble vitamins are rare and usually not seen in developed countries. People who are chronically malnourished or have severely restricted food intake may be deficient in fat soluble vitamins, along with many other shortcomings.

However, mild deficiencies can occur from a poor intake of these vitamins or not eating enough fat to absorb these nutrients.

Colorado State University Extension ( 4 ) suggests that people excessively restrict their fat intake may not be getting enough dietary vitamin E.

# 6 - low HDL cholesterol and high triglycerides

diets low in fat, less than 20% of calories, can increase the risk of high triglycerides and low HDL cholesterol

with carbohydrate consumption instead. fat in the diet can lead to higher triglycerides with lower levels of HDL.

previous medical advice with a lower risk of cardiovascular disease and obesity was to eat a low-fat diet that was heavier in the intake of carbohydrates.

Current guidelines ( 5 ) now suggest replacing saturated fats with polyunsaturated fats instead of replacing the fats with carbohydrates.

Getting to 35% of calories is considered acceptable when it comes to sources of healthy fats like olive oil, nuts, seeds and avocados.

Conclusion

Dietary fat has many important functions in the body. This not only provide a source of fat concentrated energy, but also provides building blocks for hormones, cell membranes and is a vehicle to absorb many important nutrients for the body.

Reduce fat intake many seem like a practical way to cut calories, but fat reduction too low can do more harm than good

Not eating enough healthy fats could lead to symptoms such as:. poor regulation of body temperature, dry skin, loss of menstrual cycle, decreased levels of HDL with high triglycerides and deficiencies of fat-soluble vitamins, even.

is recommended to get 20-35% of calories from fat. Sleeping less than this amount could increase the risk of these symptoms.

All these symptoms can have other root causes, but if you have all or most of these symptoms could mean you are not getting enough fat in your diet.

If you have questions or concerns that may not be getting enough healthy fats, talk to a dietitian or your doctor.

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