Too little fat in your diet? Say what?\u00a0 Yes, you, might be getting\u00a0too little<\/em>.<\/p>\n

Not eating enough fat can create all sorts of problems including, believe it or not, making you fatter. [more on that later] Even the\u00a0 US Dietary Guidelines Advisory Committee has changed their recommendations on fat intake.\u00a0 It no longer includes an upper level of total fat intake AND even more importantly,\u00a0\u00a0it doesn\u2019t recommended low fat foods or diets for obesity prevention.<\/p>\n

Yo udefinitely\u00a0 want to avoid the bad fats –\u00a0 transfats, overheated fats, hydrogenated fats [read labels, limit fried and grilled food, and get rid of the margerine and processed meats.\u00a0 \u00a0– but you need the good fats [fish, avocados, olive oil]\u00a0 for energy, hormone synthesis, skin health, brain function and more.<\/p>\n

How do you know whether you are getting adequate levels of fat? Pay attention to the following symptoms.<\/p>\n

You might need more good fat in your diet if:<\/p>\n

\n
• You feel tired during the day.\u00a0<\/strong>A high sugar diet will cause your energy to spike and\u00a0 drop, leaving you loggy and lethagic. Fat helps to stabilize the blood sugar roller coaster.\u00a0For example,\u00a0one study<\/a>\u00a0looked at the effects of eating a standard lunch meal with and without the addition of half an avocado (a source of fat). Participants then had their blood glucose and insulin levels measured at specific intervals. Despite the fact that the avocado increased the meal\u2019s calorie and carbohydrate content, the avocado-eating participants showed\u00a0no increase<\/em>\u00a0in blood sugar levels when compared with those who ate the standard lunch. In addition to stabilizing blood sugar levels, fat can boost energy as it\u2019s the\u00a0most concentrated<\/a>\u00a0source of energy for the body at 9 calories per gram (versus 4 calories per gram of protein or carbohydrates).<\/li>\n
• \u00a0You can’t lose weight.\u00a0<\/strong>Eating\u00a0 fat may actually help you burn unwanted fat, especially the fat around the middle.\u00a0 \u00a0By increasing the amount of fat you eat, whilst consuming less carbohydrates, you may find yourself more satiated and fueled throughout the day.American Diabetic Association\u00a0study<\/a>\u00a0found that a diet rich in monounsaturated fats (MUFAs) helped reduce belly fat in participants.<\/li>\n
• You feel hungry all the time.\u00a0<\/strong>Fat\u00a0improves satiety<\/a>\u00a0and regulates appetite.<\/li>\n
• You feel jumpy, overwhelmed in crowds.\u00a0<\/strong>It might be an omega 3 deficiency. Researchers from the American Psychological Association\u00a0tried to mimic<\/a>\u00a0the effects of sensory overload in animals. They first exposed mice to a soft tone followed by a loud one. The creatures who were fed a low omega 3 diet were startled and reacted poorly to the loud sound, while those with adequate levels of the fat remained calm throughout.<\/li>\n
• Your aren’t as mentally sharp as you use to be. <\/strong>Fat is vital\u00a0for building<\/a>\u00a0brain cell membranes and to create a barrier of fatty insulation around each nerve fiber, helping messages travel to the brain more quickly.Omega 3s\u00a0 fats are highly concentrated in the brain and are\u00a0vital<\/a>\u00a0for memory and mental performance.Your kids need them too. Research has\u00a0shown<\/a>\u00a0getting enough omega 3 during the pre-school years can help prevent attention deficit hyperactivity disorder (ADHD) and improve academic performance. A large scale\u00a0study\u00a0<\/a>highlights the benefits to mental health of following a Mediterranean diet \u2013 known to be high in healthy fats. The TLS Weight Loss Solution diet is a habit- changing system that can get you on track with eating the Mediterranean way.<\/li>\n
• \u00a0You are feeling depressed or anxious.\u00a0<\/strong>When scientists\u00a0looked at<\/a>\u00a0the diets of almost 22,000 Norwegians, they discovered that those who regularly took cod liver oil (which is high in omega 3) were 30% less likely to have symptoms of depression than those who didn\u2019t.Research<\/a>\u00a0has even shown that treatment with omega 3s is\u00a0as effective, or more effective<\/em>, than antidepressant medications \u2013 a drug that\u00a0one in ten<\/a>\u00a0Americans take regularly.<\/li>\n
• You have issues with Anger or Hostility Omega<\/strong>\u00a03 deficiencies have been\u00a0associated<\/a>\u00a0with high levels of impulsive behavior, hostility, cynical ideas and anger in otherwise healthy adults!<\/li>\n
• Your skin is dry and flaky.\u00a0<\/strong>You can slather on moisturizers all day long, but you won’t solve the problem of dry skin if you are not eating your fats.\u00a0 Fats stimulate your\u00a0oil-producing glands<\/a>\u00a0which naturally moisturize the skin. Of particular importance are omega 3 and omega 6 fats are necessary for healthy skin cell membranes and the production of\u00a0lipids<\/a>\u00a0\u2013 the part of the skin\u2019s barrier that locks in water.<\/li>\n
• Your eyesight is failing.\u00a0<\/strong>Omega 3 fats will help stave off\u00a0macular degeneration<\/a>, the leading cause of blindness in the world, according to a 12 year\u00a0study<\/a>, which found that participants who ate the most omega 3s were 30% less likely to develop macular degeneration than those who ate less.\u00a0 But omega 3s do more than just stave off macular degeneration \u2013 they also help\u00a0treat glaucoma<\/a>\u00a0and\u00a0reduce\u00a0<\/a>the risk of dry eye syndrome.<\/li>\n
• Your joints hurt.\u00a0<\/strong>Those with arthritis or other painful joint conditions may benefit from some healthy fats. These help to\u00a0reduce inflammation<\/a>\u00a0throughout the body, which could alleviate arthritis and other joint pains. Omega 3 fatty acids have been\u00a0found to<\/a>\u00a0decrease symptoms of morning stiffness and tender or swollen joints, along with helping increase blood flow during exercise.<\/li>\n
• You have vitamin Deficiencies.\u00a0<\/strong>If you have been diagnosed with a\u00a0vitamin deficiency<\/a>, despite getting enough through diet or supplementation, it could be an absorption issue.Several vitamins, including A, D, E and K are known as the\u00a0fat soluble vitamins<\/a>\u00a0as they require a source of dietary fat to be absorbed and used in the body! It\u2019s yet another reason to consume a good quality source of fat at every meal.<\/li>\n
• You are experiencing fertility\u00a0issues. <\/b>Low fat diets can even raise the risk of menstrual problems and difficulty conceiving. A\u00a02007 study<\/a>\u00a0conducted by the Department of Nutrition and Harvard School of Public Health found that eating too much low-fat dairy \u00a0may increase the risk of infertility while intake of high fat dairy foods may decrease this risk!<\/li>\n
• You have other hormonal imblances.<\/strong> Perhaps one of the most fundamental reasons to get enough dietary fat is due to its\u00a0important role<\/a>\u00a0in hormone synthesis \u2013 particularly in the production of the sex hormones and the prostaglandins, hormone-like substances that regulate many of the body\u2019s functions.<\/li>\n
• You have gut problems [candidas, gassiness, digestive distress] <\/strong>Diets that are higher in fat and fiber are\u00a0thought to be<\/a>\u00a0linked to a healthier gut environment.\u00a0 Sick gut, effects your brain.<\/li>\n
• \u00a0You have Low HDL Cholesterol.\u00a0<\/strong>When it comes to cholesterol there are two numbers you should be concerned with: the levels of HDL and LDL.\u00a0 Healthy HDL levels protect against heart disease, whereas low levels have been shown to increase your risk of cardiovascular problems. To raise HDL cholesterol, try adding some more good fats. The\u00a0Mayo Clinic<\/a>\u00a0recommends eating more healthy fats MUFA [think fish] and PUFA [think nuts and seeds] to improve HDL\u2019s anti-inflammatory abilities.<\/li>\n<\/ul>\n

   <\/p>\n

  ONE COMMON FAT DECIENCY IS OMEGA 3..<\/strong><\/h2>\n

  Too much omega 6 [from vegetable oils in particular] can lead to inflammation, heart disease, rheumeatorid arthritus, mood disorders and much more.<\/p>\n

  According to a 2006\u00a0report<\/a>, anthropological evidence suggests that humans evolved consuming a ratio of 1:1 of omegas, yet today we consume\u00a0up to 16.7:1<\/em>\u00a0omega 6s to omega 3s. This imbalance can lead to inflammation in the body, which can cause a whole host of illnesses such as heart disease, cancer, rheumatoid arthritis and more.<\/p>\n

  This imbalance likely exists because of our penchant for processed foods \u2013 which are high in omega 6s but devoid of omega 3s! Most processed vegetable and cooking oils are also loaded with omega 6 fatty acids.<\/p>\n

  By sticking to whole, natural foods \u2013 which contain both omega 3s and omega 6s \u2013 we can get our fill of both these essential fats without tipping the natural balance too far in the wrong direction.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Too little fat in your diet? Say what?\u00a0 Yes, you, might be getting\u00a0too little. Not eating enough fat can create all sorts of problems including, believe it or not, making you fatter. [more on that later] Even the\u00a0 US Dietary Guidelines Advisory Committee has changed their recommendations on fat intake.\u00a0 It no longer includes an upper level of total fat intake AND even more importantly,\u00a0\u00a0it doesn\u2019t recommended low fat foods or diets for obesity prevention. Yo udefinitely\u00a0 want to avoid the bad fats –\u00a0 transfats, overheated fats, hydrogenated fats [read labels, limit fried and grilled food, and get rid of the margerine and processed meats.\u00a0 \u00a0– but you need the good fats [fish, avocados, olive oil]\u00a0 for energy, hormone synthesis, skin health, brain function and more. How do you know whether you are getting adequate levels of fat? Pay attention to the following symptoms. You might need more good fat in your diet if: You feel tired during the day.\u00a0A high sugar diet will cause your energy to spike and\u00a0 drop, leaving you loggy and lethagic. Fat helps to stabilize the blood sugar roller coaster.\u00a0For example,\u00a0one study\u00a0looked at the effects of eating a standard lunch meal with and without the addition of half an avocado (a source of fat). Participants then had their blood glucose and insulin levels measured at specific intervals. Despite the fact that the avocado increased the meal\u2019s calorie and carbohydrate content, the avocado-eating participants showed\u00a0no increase\u00a0in blood sugar levels when compared with those who ate the standard lunch. In addition to stabilizing blood sugar levels, fat can boost energy as it\u2019s the\u00a0most concentrated\u00a0source of energy for the body at 9 calories per gram (versus 4 calories per gram of protein or carbohydrates). \u00a0You can’t lose weight.\u00a0Eating\u00a0 fat may actually help you burn unwanted fat, especially the fat around the middle.\u00a0 \u00a0By increasing the amount of fat you eat, whilst consuming less carbohydrates, you may find yourself more satiated and fueled throughout the day.American Diabetic Association\u00a0study\u00a0found that a diet rich in monounsaturated fats (MUFAs) helped reduce belly fat in participants. You feel hungry all the time.\u00a0Fat\u00a0improves satiety\u00a0and regulates appetite. You feel jumpy, overwhelmed in crowds.\u00a0It might be an omega 3 deficiency. Researchers from the American Psychological Association\u00a0tried to mimic\u00a0the effects of sensory overload in animals. They first exposed mice to a soft tone followed by a loud one. The creatures who were fed a low omega 3 diet were startled and reacted poorly to the loud sound, while those with adequate levels of the fat remained calm throughout. Your aren’t as mentally sharp as you use to be. Fat is vital\u00a0for building\u00a0brain cell membranes and to create a barrier of fatty insulation around each nerve fiber, helping messages travel to the brain more quickly.Omega 3s\u00a0 fats are highly concentrated in the brain and are\u00a0vital\u00a0for memory and mental performance.Your kids need them too. Research has\u00a0shown\u00a0getting enough omega 3 during the pre-school years can help prevent attention deficit hyperactivity disorder (ADHD) and improve academic performance. A large scale\u00a0study\u00a0highlights the benefits to mental health of following a Mediterranean diet \u2013 known to be high in healthy fats. The TLS Weight Loss Solution diet is a habit- changing system that can get you on track with eating the Mediterranean way. \u00a0You are feeling depressed or anxious.\u00a0When scientists\u00a0looked at\u00a0the diets of almost 22,000 Norwegians, they discovered that those who regularly took cod liver oil (which is high in omega 3) were 30% less likely to have symptoms of depression than those who didn\u2019t.Research\u00a0has even shown that treatment with omega 3s is\u00a0as effective, or more effective, than antidepressant medications \u2013 a drug that\u00a0one in ten\u00a0Americans take regularly. You have issues with Anger or Hostility Omega\u00a03 deficiencies have been\u00a0associated\u00a0with high levels of impulsive behavior, hostility, cynical ideas and anger in otherwise healthy adults! Your skin is dry and flaky.\u00a0You can slather on moisturizers all day long, but you won’t solve the problem of dry skin if you are not eating your fats.\u00a0 Fats stimulate your\u00a0oil-producing glands\u00a0which naturally moisturize the skin. Of particular importance are omega 3 and omega 6 fats are necessary for healthy skin cell membranes and the production of\u00a0lipids\u00a0\u2013 the part of the skin\u2019s barrier that locks in water. Your eyesight is failing.\u00a0Omega 3 fats will help stave off\u00a0macular degeneration, the leading cause of blindness in the world, according to a 12 year\u00a0study, which found that participants who ate the most omega 3s were 30% less likely to develop macular degeneration than those who ate less.\u00a0 But omega 3s do more than just stave off macular degeneration \u2013 they also help\u00a0treat glaucoma\u00a0and\u00a0reduce\u00a0the risk of dry eye syndrome. Your joints hurt.\u00a0Those with arthritis or other painful joint conditions may benefit from some healthy fats. These help to\u00a0reduce inflammation\u00a0throughout the body, which could alleviate arthritis and other joint pains. Omega 3 fatty acids have been\u00a0found to\u00a0decrease symptoms of morning stiffness and tender or swollen joints, along with helping increase blood flow during exercise. You have vitamin Deficiencies.\u00a0If you have been diagnosed with a\u00a0vitamin deficiency, despite getting enough through diet or supplementation, it could be an absorption issue.Several vitamins, including A, D, E and K are known as the\u00a0fat soluble vitamins\u00a0as they require a source of dietary fat to be absorbed and used in the body! It\u2019s yet another reason to consume a good quality source of fat at every meal. You are experiencing fertility\u00a0issues. Low fat diets can even raise the risk of menstrual problems and difficulty conceiving. A\u00a02007 study\u00a0conducted by the Department of Nutrition and Harvard School of Public Health found that eating too much low-fat dairy \u00a0may increase the risk of infertility while intake of high fat dairy foods may decrease this risk! You have other hormonal imblances. Perhaps one of the most fundamental reasons to get enough dietary fat is due to its\u00a0important role\u00a0in hormone synthesis \u2013 particularly in the production of the sex hormones and the prostaglandins, hormone-like substances that regulate many of the body\u2019s functions. You have gut problems [candidas, gassiness, digestive distress] Diets that are higher in fat and fiber are\u00a0thought to be\u00a0linked to a healthier gut environment.\u00a0 Sick gut, effects your brain. \u00a0You have Low HDL Cholesterol.\u00a0When it comes to cholesterol there are two numbers you should be concerned with: the levels of HDL and LDL.\u00a0 Healthy HDL levels protect against heart disease, whereas low levels have been shown to increase your risk of cardiovascular problems. To raise HDL cholesterol, try adding some more good fats. The\u00a0Mayo Clinic\u00a0recommends eating more healthy fats MUFA [think fish] and PUFA [think nuts and seeds] to improve HDL\u2019s anti-inflammatory abilities.   ONE COMMON FAT DECIENCY IS OMEGA 3.. Too much omega 6 [from vegetable oils in particular] can lead to inflammation, heart disease, rheumeatorid arthritus, mood disorders and much more. According to a 2006\u00a0report, anthropological evidence suggests that humans evolved consuming a ratio of 1:1 of omegas, yet today we consume\u00a0up to 16.7:1\u00a0omega 6s to omega 3s. This imbalance can lead to inflammation in the body, which can cause a whole host of illnesses such as heart disease, cancer, rheumatoid arthritis and more. This imbalance likely exists because of our penchant for processed foods \u2013 which are high in omega 6s but devoid of omega 3s! Most processed vegetable and cooking oils are also loaded with omega 6 fatty acids. By sticking to whole, natural foods \u2013 which contain both omega 3s and omega 6s \u2013 we can get our fill of both these essential fats without tipping the natural balance too far in the wrong direction.<\/p>\n","protected":false},"author":1,"featured_media":2055,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,19,44,1],"tags":[],"class_list":["post-645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-strategies","category-supplements","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/livewellkeepitsimple.com\/wp-content\/uploads\/2018\/01\/fat-e1517234358141.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/peZSCa-ap","_links":{"self":[{"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/posts\/645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=645"}],"version-history":[{"count":4,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/posts\/645\/revisions"}],"predecessor-version":[{"id":659,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/posts\/645\/revisions\/659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=\/wp\/v2\/media\/2055"}],"wp:attachment":[{"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/livewellkeepitsimple.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}