Sneaky Signs You Might Not Be Eating Enough Fat

Sneaky Signs You Aren’t Getting Enough Healthy Fats

• Your skin is super dry, flaky, or scaly

• You’re experiencing bad hair loss

• You always feel hungry (or never feel full after meals)

• You lost your period, have irregular periods, or are struggling with low hormone levels

• You’re frequently getting sick or catching a cold

• Your joints are always achy and bothersome

• You constantly feel tired, rundown, and exhausted

• You regularly experience brain fog and trouble concentrating

• You’re suddenly struggling with depression or anxiety

 

If I had a penny for every time a client hired me who was struggling with their hormones and was ALSO eating super low fat, I’d be a real rich witch.

Basically, the TLDR is that healthy fats make the world go round if you want good skin, healthy hair, and happy hormones. Fats are also just freaking delicious, so there’s that, too.

Whole eggs, chicken thighs, ground beef, ground bison, steak, avocados, dark chocolate, olive oil, avocado oil, nuts, nut butter, seeds, full-fat yogurt, full-fat milk… tons of ways to get it done!

 

Current Fat Recommendations:

• 0.7 – 2.2 grams per kilogram bodyweight
• 0.32 – 1.0 grams per pound bodyweight

 

Examples:

• 120 lb person x 0.32 = should get no less than 38 grams of fat per day
• 150 lb person x 0.32 = should get no less than 48 grams of fat per day 
• 180 lb person x 0.32 = should get no less than 58 grams of fat per day

 

Those above minimums are a lil weak for my personal preference, especially as someone who mostly works with people who love working out and being active.

An easier (and possibly better) rule of thumb for super active individuals to feel and perform their best? Consider trying to get no less than ~20-25% of your daily total calories from sources of healthy fats.

 

Examples:

• 2000 calories per day x 0.25 = 500 cals / 9 = 55 grams of fat per day 
• 2400 calories per day x 0.25 = 600 cals / 9 = 67 grams of fat per day
• 2700 calories per day x 0.25 = 675 cals / 9 = 75 grams of fat per day

 

Need help and more ideas on what you could eat to get more fats in your diet? See below!

 

 

Where to Go From Here

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram.

You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!