Fats are mainly associated with unhealthy, heavy food. Of course, this is partly justified as also applies to fast food, rich in trans fats. And in a healthy diet there is really no place for these harmful fats. However, there are useful fats. And these fats of both plant and animal origin are necessary to maintain health. So a low fat diet can cause health problems. What are the characteristic symptoms that show a lack of fat in the diet? Why is it important to eat enough fats?
Low fat diet consequences
Too low amount of fat affects the nervous system
The brain is an organism that needs fats to work properly. No wonder – almost 60% of brain weight is fat. Our nervous system needs not only carbohydrates, but also omega-3 fat, saturated fats or cholesterol.
When we eat too little fat, we may experience the following symptoms from the nervous system:
- – irritability and nervousness
- – trouble sleeping
- – memory and concentration problems
- – visual impairment
- – depression.
Lack of fat in the diet interferes with the functioning of the immune system
Our immune system needs fats to fight effectively against microbes and viruses. The immune system is also responsible for preventing allergies or autoimmune diseases.
Low fat diet contributes to immune disorders, more frequent development of allergies, as well as autoimmune diseases. Among them are type 1 diabetes, Hashimoto’s disease, vitiligo, psoriasis and rheumatoid arthritis.
Fats are essential for proper hormone synthesis
The precursor for the steroid hormones synthesis is cholesterol. These hormones are primarily female and male sex hormones.
Many of us have probably heard that women who use radical diets may experience menstrual and fertility irregularities. This is the consequence of low fat diet.
Men may experience a decrease in testosterone synthesis, which affects libido and sexual activity, and also fertility.
Bad condition of the skin, hair and nails as a consequence of low-fat diet
When you keep low fat diet, it instantly affects the appearance.
The skin will become dry and irritated, prone to allergies, the development of atopic dermatitis and eczema. The loss of the protective hydrolipidic layer of the skin can lead to make skin less elasticity and cause wrinkles. This helps to accelerate the aging process of the skin.
The hair begins to fall out, become brittle.
Nails are fragile, with a tendency to delamination and fragility.
Lack of fat in the diet contributes to overweight
Imposed by the diets of the last century stereotype still persists in the minds of individuals nowadays. It is about the need to reduce fat in the diet for weight loss. But in fact, paradoxically, this can slow down the process of weight loss.
First of all, low fat diet can prevent the fixation of satiety in the brain. This leads to overeating or discomfort from pseudo-hunger, which cause bad mood.
In addition, the lack of fats during low fat diet is often compensated by high consumption of carbohydrates, which leads to violations of carbohydrate and insulin metabolism and contributes to the accumulation of adipose tissue.
Your body makes it clear that it needs fat. Low fat diet affects the functioning of many organs. Therefore, do not avoid products containing good fats. Eat more meat, fish, eggs, avocado, vegetable oils, butter or nuts.
What fats to eat
Vegetable fats are the most useful when we eat them raw. Therefore, we should choose cold pressed, unrefined oils. They retain all nutrients. But it is worth remembering that they are not suitable for frying. Because when they are heat treated, harmful trans fats and carcinogenic acrylamide are formed. Therefore, unrefined vegetable fats can be used as dressings for salads, and it is better to fry on purified vegetable or animal fats.
Animal fats are characterized by a high smoke point. It is the temperature at which the fat breaks down into glycerin and free fatty acids. Also dangerous carcinogens are formed, and useful properties are lost.
And of course, do not forget about the fats contained in fish, which are an excellent source of omega-3 and vitamin D3.
Benefits of a fat diet
Fats are essential for good health. When our diet is rich in valuable sources of fat, we limit the development of numerous metabolic and hormonal disorders. Such as insulin resistance, diabetes, as well as autoimmune diseases, heart and vascular diseases.
Our daily diet should limit the intake of carbs in favor of fats, and such a healthy eating habit should be implemented as soon as possible. Children should also consume less carbos, this can prevent obesity and insulin resistance among children. Let’s not be afraid of fats – the benefits of their consumption can not be overestimated. The only fats to be avoided are processed trans fats (margarine, sweets, fast food).