A weight loss plan could tempt you to cut down on your fat intake. However, a complete renouncement of fat in the diet is by no means recommended by various health institutes.
A common mistake when trying to lose weight is to generally eliminate fats in your diet. This belief is increasingly common and the basis of some strict diets that focus on detoxifying the body.
Fat has long been considered the worst enemy of body weight and has been blamed for being overweight and obese. In this article we talk about this topic and the role of fats in diet. Read on to learn more about it.
Why are fats important in our diet?
To begin with, you should know that fats are macronutrients that give us 9 kcal / g. In fact, they have twice as many calories as carbohydrates and proteins, which only provide 4 kcal / g.
Fats are vital because they perform important functions in the body, such as:
- They are the main source of energy reserves in your body.
- They provide protection and consistency to some organs.
- Fats are part of cellular structures.
- They are hormone regulators.
- Fats contribute to the absorption and mobilization of vitamins (A, D, E, K).
- Fats make our food tasty.
That said, fats play an important role in everyone’s body. Eliminating fats in your diet can therefore have a negative impact on your health.
So is fat in the diet healthy, or is it?
Fat is an essential nutrient for your body because it participates in several body functions.
“Fats are necessary for the proper functioning of the nervous system, the skin and the cardiovascular system,” says Ingrid Bravo, nutritionist at the University of San Sebastián.
For this reason, you should never cut fat from your diet.
What happens to the body when you cut fats from your diet?
Fats have been demonized for a long time and banned from weight loss diets. However, you should never lose sight of the fact that they are a very important part of the diet and are essential for various bodily functions.
And as ironic as it sounds, if you aren’t getting enough fat, it can actually make it harder to lose weight and lose belly fat. However, these are not the most serious effects of a lack of fat; in fact, a lack of fat can also be detrimental to your physical and mental health.
So, if you believe that cutting off fat is the key to losing weight successfully, the following explanations will tell you otherwise:
1. If you avoid fats in your diet, you will be more hungry
If you eat too little of a particular macronutrient, you end up looking for the calories elsewhere. In general, people who do not consume the recommended amount of fat compensate for this by increasing their carbohydrate intake.
According to a study in the American Journal of Clinical Nutrition , fat causes food to be absorbed more slowly. This way, it will help you stay full longer and prevent you from overeating.
2. You are not protecting your heart when you cut out fats
A study by the New England Journal of Medicine found that a Mediterranean diet with moderate fat consumption had greater benefits for the health of your heart and nervous system than a diet with little or no fat consumption.
Monounsaturated fats increase the levels of “good” cholesterol in your body and reduce the risk of heart disease and other degenerative diseases.
3. Vitamin deficiency can occur
Vitamins A, D, E and K are absorbed with fat. This means that your body cannot absorb them until they have dissolved in it. Once the vitamins are distributed throughout your body, they are stored in the liver and adipose tissue for long-term use.
However, if you do not get enough fat, these vitamins cannot be absorbed and deficiency can result.
4. Eliminating fats from your diet is bad for your sanity
Many neurological studies have found that following a Mediterranean diet with healthy fats like olive oil, nuts, and fish can help maintain memory better and reduce the risk of cognitive disorders.
That’s because fat is the main component of neuron membranes and myelin, a layer that covers the nerves and makes the synapse possible.
For all of these reasons, eliminating fats in your diet can affect your overall health. The most important point that we can learn from studies is that it is not the consumption of fats that plays the most important role, but which fats you eat. Therefore, you should always choose the healthiest fats and stay away from trans fats, which are harmful to your health.