Feeling tired or achy all the time? You may need to eat more fat in your diet.
Key Points
- Healthy fats are essential for joint, skin, immune and brain health.
- Eating too few healthy fats can cause joint pain, fatigue and mental confusion.
- Eat more foods rich in omega-3s and unsaturated fats throughout the day.
For someone on a 2,000-calorie diet, the minimum is about 44 grams of fat per day, which is 20 percent of your total calories. Science has shown—and nutritionists agree—that eating too little fat, especially certain 'healthy' fats like omega-3 fatty acids, can negatively affect your brain and body. Here's how to tell if you're not getting enough .
Always feel hungry
One of the many benefits of fat is that it keeps the body energized and full. "The body uses up carbohydrates and proteins very quickly. Fat, on the other hand, actually slows down the digestion of food and provides a significant amount of calories.
If you're hungry again right after a meal, try adding another source of fat, such as a hard-boiled egg (including the yolk) with a breakfast of fruit and cereal or some guacamole spread on a chicken sandwich at lunch.
Feeling tired all the time
Your body needs fuel to function at its best. "Low fat intake can lead to low calorie intake. Fat contains 9 calories per gram, significantly more than protein and carbohydrates, which each contain 4 calories per gram. Limiting your fat intake will also significantly limit your calorie intake. The end result: You feel incredibly sluggish.
Joint pain
Omega-3 fatty acids—found in salmon, walnuts, tuna, flaxseeds, and many others—help maintain the structural integrity of every cell from head to toe.
Without enough omega-3 fatty acids, joints can become stiff and inflamed, leading to pain and discomfort that can make daily activities difficult. In addition to their anti-inflammatory benefits, these fats also contribute to the production of lubricating fluid around joints, promoting smooth movement. Combining sources like chia seeds, avocados, and olive oil can ensure your body gets the healthy fats it needs to maintain the balance that can help reduce joint pain.
More susceptible to cold than usual
Constant sneezing and runny noses may be related to poor diet, rather than poor hand hygiene or just plain bad luck.
Omega-3 fatty acids are also closely linked to inflammation and immune health. Low fat intake—and therefore low omega-3 intake—can lead to a weaker immune system than normal, leaving you more susceptible to frequent colds or upper respiratory infections.
Dry skin
The saying "you are what you eat" is somewhat true, and if you don't eat a lot of fatty foods, your body may not have as much oil to keep your skin soft and supple.
One of the biggest signs that you're not eating enough fat is dry skin, which can accelerate the aging process. Fat also helps your body absorb fat-soluble vitamins, which can help you glow from the inside out.
Brain feels fuzzy
Not eating enough fat can negatively impact brain function, potentially leading to mental fog and reduced ability to concentrate. Omega-3 fatty acids are also important for maintaining the structural integrity of brain cells. If you're feeling mentally 'off', this could be a sign that your fat intake is too low.
If you're experiencing any of the above symptoms, take a look at what you're eating at each meal to see if eating too little fat (or carbs or protein) is the culprit. Rather than swinging from one extreme (low- or no-fat diet) to the other (high-fat diets, like keto), sticking to a balanced diet that includes healthy amounts of whole foods is the best solution.