Some people have the misconception that fat is bad for their health, and they try to avoid it altogether. However, our bodies need fat for various vital functions, including hormone production, brain function, and energy production, among others.

Fat is also crucial for maintaining healthy skin and hair.

If you’re not consuming enough fat, your body may exhibit warning signs indicating that you need to tweak your diet.

In this article, we’ll look at five warning signs that you’re not eating enough fat and what to do to address the issue.

1. You’re Constantly Hungry

If you’re perpetually hungry, despite eating what you think is enough food, it could indicate that you’re not taking in enough fat. One of the primary indications that your body needs more fat is increased hunger levels.

Dietary fat provides satiety or a feeling of fullness. It also slows down digestion, which helps regulate blood sugar levels and appetite. Fat digestion takes longer than that of other macronutrients.

Therefore, when you eat a meal with enough dietary fat, you’re likely to feel fuller for more extended periods, which can help prevent overeating.

If you’re not getting enough dietary fat, you may feel low on energy, hungry, and even irritable between meals. Therefore, it’s crucial to eat adequate amounts of healthy fats at every meal.

You can try adding extra-virgin olive oil, avocado, butter, or cheese to your meals to increase your fat intake.

2. You’re Experiencing Dry, Flaky Skin

Fat is crucial for healthy, glowing skin. Consuming enough dietary fat is necessary for maintaining healthy skin, as it provides essential fatty acids, which are vital building blocks for skin cells.

Essential fatty acids help the skin look plump and supple, prevent inflammation, and promote healing.

If you’re not consuming enough dietary fat, you may notice that your skin is dry and flaky. You may also experience skin conditions such as eczema, dermatitis, and psoriasis.

Therefore, it’s crucial to consume adequate amounts of dietary fats, such as omega-3 and omega-6 fatty acids, to maintain healthy skin.

Good sources of essential fatty acids include oily fish such as mackerel, salmon, and sardines, nuts and seeds like walnuts and chia seeds, and avocado oil.

3. You Have Brain Fog

Fat is critical for brain health and function. The human brain contains substantial amounts of fat, with about 60% of the brain made up of fat. Therefore, consuming enough dietary fat is necessary for optimal brain function.

Fat provides the necessary building blocks for the brain cells and helps in the production of neurotransmitters that send signals between brain cells.

If you’re not consuming enough fat, your brain cells may not function optimally, leading to brain fog, memory problems, and difficulty focusing and concentrating.

Good sources of dietary fat for brain health include fatty fish such as salmon and sardines, nuts and seeds like walnuts and flaxseeds, and extra-virgin olive oil.

4. You’re Feeling Depressed or Anxious

Fat is crucial for mental health, and low-fat diets have been linked to depression and anxiety. Essential fatty acids, particularly omega-3 fatty acids, play a crucial role in the functioning of the nervous system.

Research has shown that regular consumption of omega-3 fatty acids can improve mood and cognitive functions and reduce the risk of depression and anxiety disorders.

Therefore, if you’re not consuming enough dietary fat, particularly omega-3 fatty acids, you may experience symptoms of depression and anxiety.

Good sources of omega-3 fatty acids include fatty fish, such as salmon and sardines, flaxseeds, chia seeds, and walnuts.

5. You’re Losing Hair

Fat is critical for maintaining healthy hair, and a low-fat diet can lead to hair loss. The hair consists of protein and is coated in natural oils that protect and nourish it.

If you’re not consuming enough dietary fat, your hair may become dry, brittle, and prone to damage and hair loss.

Therefore, it’s essential to consume adequate amounts of dietary fat to maintain healthy hair. Good sources of dietary fat for healthy hair include avocados, nuts, and seeds, including almonds, walnuts, and flaxseeds, and extra-virgin olive oil.

Conclusion

Fat is a crucial nutrient, and our bodies need it for various vital functions, including hormone production, brain function, and energy production.

However, if you’re not consuming enough fat, your body may exhibit warning signs like increased hunger levels, dry skin, brain fog, depression or anxiety, and hair loss.

To ensure you’re consuming enough dietary fat, include healthy sources of fat, such as extra-virgin olive oil, avocado, nuts and seeds, oily fish, and butter, in your meals.

This can help you maintain optimal health and prevent the signs and symptoms associated with a low-fat diet.