All the madness of fat-free diet 1990s really messed up way of thinking about healthy eating. But the truth is that the type of fat you eat is not the same kind that makes your pants feel tight - and your body needs absolutely delicious type of fat to function properly.
Although their activity level, age and current health status determine exactly how much fat you should eat daily amount of government for most women is the equivalent of five or six teaspoons oil in food sources such as avocado, peanut butter, nuts, seeds, margarine, mayonnaise and salad dressings. (See how many teaspoons of oil in each of these foods here.)
If you are not willing to count and measure, consider these signals to assess whether you are getting enough fat:
1. You are starving. Or at least it feels that way - even after he ate an apparently substantial meal. Because your body needs more time to process fat than it does to digest carbohydrates, fat meals that include help keep you feeling full longer, says Anne Mauney, a registered dietitian based in Washington DC
2. Your skin has seen better days. If you are especially dry, flaky, dull, or what looks older than you, the lack of fat in the diet could be to blame, says Lori Welstead, MS, a registered dietitian at the University of Medicine of Chicago in Chicago, Illinois . While you may have heard that clutter your skin greasy food, healthy fats help absorb fat-soluble vitamins in other foods you eat that help skin retain moisture. So without, say, dressing on your salad, your body can only use so much of the other nutrients you consume. Your skin can withstand the weight of it.
3. Your period is MIA. Your body uses fat diet to regulate hormones, so spare that can mess with your cycle, says Welstead. (Note: The diet is not the only thing that can make your period disappear if things feel out of control, consult your gynecologist before self-diagnosing ..)
4. You really can not focus. One gram of fat contains twice as many calories as a gram of carbohydrate or protein. (That is why fatty foods generally contain more calories than protein or carbohydrates.) While it is entirely possible to consume enough calories from carbohydrates and proteins themselves, people who are super careful about avoiding fatty foods you could involuntarily low consumption. And who can think of nothing but food on an empty stomach?
5. You are extra anxious and maybe even a little depressed. While there may be other factors at play here, Welstead says skimping on essential fatty acids like omega-3 and omega-6 can make you feel blah. Fish, flaxseed and chia seeds are good sources of food. If anxiety comes from nothing, or you can not beat their moods, try to eat two weekly servings of fatty fish like salmon, fresh tuna or sardines, if you like that sort of thing, and see if the things improve.
6. You suffer from sensory overload in crowded bars and shopping malls. In a 2009 study conducted by the American Psychological Association, researchers mice fed different amounts of omega-3 and exposed the animals to a soft tone, then a loud. (The only soft is designed to prepare mice so expect the second sound. If everything goes as planned, they flinch less when they hear the loudest noise.) The mice that consumed a sufficient amount of omega fatty acids 3 remain calm through the tests, while deficient mice kind of scared. Researchers say that omega-3 deficiency may reduce your ability to handle sensory information.
7. You're fit, but basically collapses after 20 minutes of exercise. If you exercise regularly and lose faster than normal steam your diet could be one reason. During exercise, the body burns carbohydrates from food first, then based on calories from fat to keep playing, according to Medline Plus, which could leave without SOL fat diet.
8. Do you remember anything. The large-scale studies on larger populations suggest that diets rich in fats containing olive oil, nuts, fish and other classic Mediterranean foods may help preserve memory. If you are quite lose now you do not eat too much fat, connect the dots, and start eating up.
