For years, we’ve believed that eating fat will not only cause weight gain but also increase risks of heart disease and other chronic illnesses. This is incorrect. We belong to a nation of fat-phobics, indulging in “low-fat” or “fat-free” foods and giving ourselves a thumbs-up for being so healthy.
As compiled from Self and Cosmopolitan magazines, fat is actually crucial for the functioning of our entire body — from helping us burn fat and helping the brain and heart function efficiently. Here are some sneaky ways your body will tell you if you need to up your healthy fat intake.
Read: Trans-fat consumption leads to poor memory
1. You have dry, flaky skin
Think of fat in your body like fuel in your car: it keeps everything lubricated and running efficiently. Fats support the oil-producing glands in the skin, helping to keep it moisturised from the inside out. Avocados are a particularly fantastic skin food, because they’re full of healthy fat and rich in skin-softening vitamin E. Trans-fats, labelled as ‘hydrogenated fats’ and margarines though should be avoided at all costs. Stick to coconut and olive oils to boost your good-fat intake.
2. You feel hungry all the time
If your stomach is rumbling and you’re thinking about food just an hour or two after your last meal, chances are you’re not consuming enough fat. Dietary fat is essential for satiety and filling you up. It, in fact, can also prevent you from overeating. Increasing the fat intake of your meal can be as simple as drizzling some extra-virgin olive oil over your , or sprinkling sesame seeds over a salad.
3. You really feel the cold
We actually rely on fat to generate heat and keep us warm. If you’re one of those people who’s always freezing, you may benefit from adding more fat to your regular diet. Consuming butter a few times a week can prove to be super beneficial. Snacking on nuts is a really great way to boost your fat intake as well, whilst getting a jolt of vitamins and minerals too.
Read: Do food labels make us eat healthy?
4. Your head always feels fuzzy
If you’ve experienced fainting, weakness and black outs for no apparent reason, this one’s for you. Omega-3 fats are vital for aiding mental alertness, memory and cognitive function. Boost your intake of these essential fats by getting at least two portions of oily fish, such as salmon, sardines or mackerel each week. Chia seeds and flaxseeds are all packed with omega-3s too.
5. You’re eating healthy but aren’t losing weight
If you’re trying to lose weight, it’s worth keeping in mind: low-fat diets just don’t work. The problem is that when we shun fat, we tend to opt for carbohydrate alternatives and low-fat foods that are actually packed with sugar. And it’s these foods that cause us to hold onto excess weight. Plus, when we avoid fats, our appetite increases naturally, so we end up eating more overall.
By Umnia Shahid
Published in The Express Tribune, August 2nd, 2015.
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