5 signs that your diet is not enough fat

Layfhakera readers are well aware that fats are necessary for the body, and it makes no sense to exclude them from the diet. However, the shops are filled with low-fat food, and popular diets are focused on reducing the fat content of food. This article - a few signs that your body does not have enough fat.

Once again about good and bad fats

Recall what our body needs fats:

• assimilated to the fat-soluble vitamins A, D, E and K;
• for the normal functioning of the brain and nervous system;
• to sex hormone is produced without interruption;
• the cells are protected from the environment and at the same time receive all necessary substances.

There is a popular misconception: animal fats - harmful and vegetable - useful.

Harmful fats - the ones that are subject to excessive chemical or heat treatment. For example, vegetable fats, hydrogenated to a solid state (margarine). Even useful olive oil becomes carcinogenic when you're on it fry (frying is better to use butter or coconut). Useful fats comprising mainly unsaturated fatty acids that are liquid at room temperature:

• almost all vegetable oils;
• fish fat;
• yolk fat.

In general, you need to limit the consumption of saturated fat, but it is not necessary to refer butter and cheese to the harmful products.

Daily diet should consist of 25-35% from fats. Here are five reasons to add something bold in the menu.

1. You eat breakfast "ultrapoleznymi" cocktails

Your cocktail eat fruit, protein powder, almond milk and herbs? Fine! But something that you forgot: it is low in fat. Most likely, an hour after this breakfast, you become irritable and gloomy. Add some nuts or yogurt (not fat-free), and then the cocktail becomes a full meal.

2. Are you a fan of chia seeds, flax and walnuts

Yes, they are really helpful. But they contain only one type of beneficial omega-3 - ALA. Other essential fatty acids - EPA, DHA, DPA - also need to be ingested with food.

Gordon Parker (Gordon Parker), MD, head of the school of psychiatry at the University of New South Wales, not to limit the vegetable fats.

Alpha-linolenic acid (ALA) may be converted in the body other necessary omega-3, but not sufficient.

Gordon Parker, MD

The next time you prepare a fish dinner (salmon, halibut, herring) or an omelet with vegetables.

3. You feel sick after taking vitamins

If the vitamins you feel sick after taking an adequate dose, perhaps the reason is that your stomach is empty. It is better to take the fat-soluble vitamins and vitamin complexes after meals containing healthy fats (nuts, seeds, avocados, fish, eggs).

4. Your performance drops sharply in the second half of the day

Many refer to this as something inevitable. However, the decline in performance in the area of ​​3 pm may occur due to the lack of fat in the dinner menu. Many ignore sauces for dinner - and for good reason. Of course, this does not mean that you need to fill in all the mayonnaise. But tablespoon olive or flax oil will make many dishes tastier and healthier. Try it!

5. You are prone to mood swings

research We have shown that there is a direct link between depression and the lack of fat in the diet.

Lack of omega-3 - a factor that causes mood swings. At the same time there is evidence that omega-3 have an antidepressant effect.

Fatty acids must be ingested is not only sufficient, but in the correct ratio. If you eat too much omega-6 fatty acids, they interfere with the omega-3. Sources of omega-6 - sunflower oil, rapeseed oil and soybean oil - often used in the production of ready meals and convenience foods because of their low cost. Therefore, to balance the intake of fatty acids omega-6 and omega-3, often prepare themselves and choose the right products.