We have already published many articles about fat on our blog. We have already clarified that the fear of saturated fats (such as in coconut oil) is unfounded.
The fact that the correct omega-3 to omega-6 ratio plays a major role in the Paleo diet has also been discussed. Everyone, which argues with Paleo, knows probably also that certain fatty acids must be taken up inevitably, because they cannot be manufactured by the body (these are for instance Linolsure or alpha Linolensure), while others are produced even by us (oleic acid).
Also how it stands around the hot-embraced cold-pressed olive oil and when butter from grass-fed animals well on the plates (or in the cup: Bulletproof!) makes, know our Blogbesucher. So why again an article about fat?
Fat makes you fat, right??
What the advertising and food industry has been trying to tell us for some time now is absolutely untenable on closer inspection. That fat deposits itself without detours on our hips, "light" – products therefore very much better and healthier would be and, that a renouncement of fat with cooking and baking straight miracles on the balance conjures up is simply not correct. But even though many have already researched that fat is part of a healthy Paleo lifestyle, the opinion about the right amount is not quite clear. How can I tell that my fat consumption is not right, or that I am eating too little for fear of gaining weight?? We give you the necessary indicators that make it clear to you that you should eat more fat.
1. You do not feel mentally fit
Who begins with Paleo and thus tends to eat more carbohydrate-poorly than before the nourishing change, must first by a phase, which leads with many to a dull and somewhat weakened feeling. The head does not work as briskly and nimbly as usual, because it takes time for the organism to adjust to the different macronutrient composition of the food.
Until now, easily storable and quickly available carbohydrates (from grains) were constantly available and quickly reached the brain. To use fat as an energy fuel, it requires a transit phase where the body learns to switch to burning fat and ketone bodies more efficiently. If the mentally weak condition has not improved even after this adaptation phase, it may be that you are eating too little fat. Evidence from studies suggests that cognitive abilities are improved when supplementing with medium-chain triglycerides (like those found in coconut oil).
This result is due to the increased utilization of ketone bodies. The brain can also absorb glucose better when ketone bodies are more available. This should get your mind going again.
2. After the meal you are not full
Anyone who has tried a low fat diet will have noticed that cravings are part of it. In contrast, the combination High Fat/ Low Carb evokes the opposite. A lot of fat with a low carbohydrate intake curbs uncontrolled hunger attacks and supplemented with a portion of protein in the meal, you have a long-lasting feeling of satiety.
So those who combine protein and fat get the longest benefits and run the least risk of quickly regaining their appetite. The best way to test this thesis is to eat a fat steak and not only the lean parts. Because that’s how you get a good mix of saturated and unsaturated fats, plus protein on top of it all. Responsible for appetite suppression is the activation of the satiety hormone PPY in the case of saturated fatty acids, and GLP-1 in the case of unsaturated fatty acids.
3. You have joint pain
With all physiological complaints, the causes can of course be many and varied. From osteoarthritis to arthritis, an acute injury to simple congenital immobility, everything can be involved here. The knees are often affected, as well as elbows, metatarsophalangeal joints or shoulders.
Both normal wear and tear and inflammatory problems can be influenced by diet. You should aim for a diet that is low in arachidonic acid. This omega-6 fatty acid plays an important role in inflammatory reactions (such as arthritis-related joint inflammation). Arachidonic acid is found primarily in fatty pork, egg yolks, lard, tuna and beef.
It is also important to regularly consume omega-3 fatty acids, as they act as an antagonist to arachidonic acid in inflammatory reactions. This has also been proven in studies with patients suffering from rheumatoid arthritis. Larger amounts of these fatty acids can be found in many fishes. A sticking point for joint pain is vitamin E; it’s an important helper for synovial fluid and has anti-inflammatory effects due to its antioxidant properties. Vitamin E can be found in vegetable oils, e.g.B. in sesame oil.
4. Your HDL level is too low
HDL – These are so-called High Density Lipoproteins. You remove excess cholesterol from the body’s cells and blood and transport it to the liver. There the cholesterol is broken down. This means: the more HDL, the better. This is where the nickname "good cholesterol" comes from. You can increase HDL levels by getting regular exercise, no or. you have a low alcohol consumption and (if present) reduce overweight. But fat consumption can also influence HDL levels, especially if you consume saturated and monounsaturated fats. This is not surprising when you consider that exercise and weight loss cause oxidation of our stored fat, which also happens when we eat animal fat. So if you checked your blood lipid levels and found that your HDL was a bit low, you can increase your intake of saturated fats (like in coconut oil) in the future, which have been shown to raise HDL levels. In this case, the polyunsaturated fatty acids should be avoided, as they are suspected of lowering the HDL level.
5. Vegetables just don’t taste good to you
Carrot and bell pepper sticks sound tempting at first, but they are a challenge for some when eaten raw. Although we know how important the daily dose of greens is. Especially with relatively tasteless vegetables like broccoli or cauliflower, some balk. And this is where fat comes in. Fat turns bland vegetables into a filling meal, tossed in a little oil and seasoned with salt and pepper, every plant tastes irresistible – it just requires a little ingenuity and spice ideas, then even the vegetable refuser will get a taste for it. By the way, it has the same effect on children. Your instinctive rejection of any vegetable vanishes into thin air when combined with a little fat. Vegetables are the best thing you can offer your body in vitamins, minerals and antioxidants. So go! Go to the pan, add a little ghee and vegetables, a pinch of spices and a healthy appetite!
6. You have dry skin
The skin is the reflection of the soul – so it says in some psychology councellors. That may be, but not only the mental state is reflected on our largest organ. Dry and chapped skin can be caused by many other factors. Allergic reactions, a disturbed gut microbiota, or a reaction to harsh chemicals, to name a few. But perhaps the dryness of the skin is simply due to too little fat intake in the diet. This correlation can be explained by the production of skin sebum from fatty acids. Some of the fatty acids needed to synthesize the sebum come from the body’s own reserves, but others must be supplied. Then, if you want to lose fat, reducing the internal stores, this situation is aggravated. So what does this mean? More fat on your plate ensures adequate sebum production and consequently healthy and beautiful skin.
7. Your power level is low
When it comes to performance decline in sports, you often hear the thesis: "Eaten too little carbohydrates!" However, many people don’t realize that this form of energy intake is only useful in the relatively short term, and they underestimate the role of fat as a long-lasting fuel. Especially saturated fat (and the cholesterol from it) is used by the body to generate steroid hormones such as testosterone, and without the necessary amount of testosterone, we have trouble building muscle, recovering from workouts, or our libido suffers. All avoidable consequences with enough fat on the table.
8. You feel burnt out from low carb
The low carb strategy is now the talk of the town. The fact that you can lose weight with it and that the whole thing happens relatively quickly is an enormous motivational tool for most people. But the energy that is naturally saved by not eating carbohydrates should definitely be replaced elsewhere. Otherwise the shut down of the body follows. Too little energy and our sympathetic nervous system – the part of the nervous system that gives us strength – loses activity. We feel tired and flabby. A common problem with low carb is the energy deficit, sometimes accompanied by headaches and malaise and therefore many do not persevere, they fall back into old dietary patterns.
All of this can be avoided if your fat intake is adequate. This, of course, requires the background knowledge that increased fat and protein intake with equally low carbohydrate consumption is not a cause for concern and does not get in the way of burning depot fat.
How much fat do you consume per day? Do you pay attention to the exact amount? And do you have any doubts about whether fat might not make you fat after all? Share with us your impressions in the comments below the article.