The impact of a lack of fat on health and appearance

For many women, the word "fat" sounds like a sentence. In their quest for a perfect figure, they try to exclude, first of all, dishes containing fats from their menu, not having a clear understanding of the role of these substances in metabolic processes and the health consequences that such dietary restrictions are fraught with. Why the human body needs fats, how their deficiency in the diet manifests itself, we will try to find out.

The role of fats in the body

On average, an adult consumes about 70 grams of fat per day. They enter the body with food, are broken down in the upper small intestine, and then absorbed into the blood. Almost all fats (95%) are either used or stored in reserve. The remaining 5% are secreted by the sebaceous glands.

The body needs fats to:

formation of connective tissue and cell membranes;
creation of a subcutaneous layer that performs the functions of protection against temperature extremes and mechanical influences, as well as shock-absorbing layers between internal organs;
maintaining the elasticity of the walls of blood vessels;
absorption of fat-soluble vitamins;
optimization of the work of the heart muscle;
maintaining skin tone;
production of hormones (including sex hormones).

In addition, nerve fibers and brain cells are largely composed of fats. Without these substances, the normal functioning of most organs and systems of the human body is impossible.

The impact of a lack of fat on health and appearance

There are a number of diseases that adversely affect the process of assimilation of fats. These include, for example, pathologies of the liver and biliary tract, which prevent these substances from breaking down normally in the intestine. However, most fat-deficient conditions result from the intentional avoidance of fat intake. This is usually done by women who dream of losing weight quickly.

According to experts, the amount of fat included in the diet of an adult should not be less than 30 grams per day. If this rule is violated, the following symptoms occur:

Dryness, flabbiness and peeling of the skin. Increased sensitivity of the integument, increased risk of developing allergic rashes. Deterioration of the hair condition (falling out, decrease in shine, etc). These are the consequences of the body's inability to absorb fat-soluble vitamins.
Memory disorders, problems with concentration.
Feeling of hunger soon after eating. A feeling of constant cold that occurs when the thickness of the subcutaneous fat layer decreases.
Vision problems. With a deficiency of fats, dryness of the mucous membrane, itching and eye fatigue appear. Increases the likelihood of increased intraocular pressure and the development of glaucoma.
Failures in the work of the cardiovascular system. Violation of such a complex process as fat metabolism leads to an increase in the amount of cholesterol in the blood, which negatively affects the condition of the walls of blood vessels and the heart muscle.
Weakness, fatigue. Fats are a source of energy for the body. No wonder people engaged in physical labor are forced to eat fatty, high-calorie foods.
Constant thirst as a result of metabolic disorders.

The transition to a low-fat diet often ends not in losing weight, but in gaining excess weight. This is due to the fact that the body seeks to make up for the lack of energy material with the help of additional fast carbohydrates, the increased consumption of which causes the appearance of new fat reserves. Conversely, reducing the amount of carbohydrates in the diet leads to the consumption of material accumulated in fat depots and weight loss.

It is believed that the amount of fat should be at least 18-20 percent of a woman's body weight. If the diet leads to a significant decrease in this indicator, joint pains, digestive tract disorders, and hormonal disruptions appear. In severe cases (when the fat layers are greatly reduced), the internal organs can be displaced. A striking example of this type of process is the omission of the kidneys, leading to twisting of the ureters and other severe pathologies.

The smart way to include fat in your diet

So, we found out that diets that completely exclude the consumption of fat are not only useless, but also really dangerous. How to organize your diet in order to get rid of annoying kilograms?

First, we must remember that a healthy diet must be balanced, fats in terms of calories cannot be less than a third of it. In terms of mass and volume, this is not so much, since food containing fats is very high in calories.

Secondly, they are not the same in quality and effect on the body. The most useful are foods that include polyunsaturated omega-3 and omega-6 fatty acids, and it is from them that you should get the bulk of fats. These are fatty sea fish, nuts and seeds, olives, vegetable oil. A small amount of saturated fat is also necessary for the normal functioning of the body. Their safest sources are lean meats and dairy products.

Foods that contain a large amount of saturated fats (fatty meat, lard, meat and fish cooking, smoked meats, etc.) have a bad effect on metabolism. Its consumption should be kept to a minimum. Products containing trans fats (fast food, chips, canned food) should be completely excluded from the diet: they not only supply harmful substances to the body, but also inhibit the work of the stomach, intestines and liver, which interferes with the absorption of healthy fats.

The desire to lose weight should not lead to a deterioration in health and appearance or a decrease in performance. In problematic cases, it is best not to engage in amateur activities, but to entrust the preparation of the diet to a nutritionist: this will help to achieve weight loss, avoiding unpleasant consequences.

Source: neboleem.net