10 Signs That You're Not Getting Enough Fat in Your Diet

Fats have unfairly earned a bad reputation due to certain dieting trends, but in reality, fats are your best friend, not your enemy. Without them, your body can’t function properly. They are essential for brain health, joints, immunity, and more.

Fats have unfairly earned a bad reputation due to certain dieting trends, but in reality, fats are your best friend, not your enemy. Without them, your body can’t function properly. They are essential for brain health, joints, immunity, and more.
If you're experiencing any of the following symptoms, it may be time to adjust your diet.

1. Constant Hunger

If you feel hungry right after eating, it could be a sign that your diet is low in fats. Fats help slow down digestion, ensuring you feel fuller for longer. Without enough fats, you may find yourself hungry again even after a big meal.

2. Chronic Fatigue

Fats are your body's main energy source. One gram of fat provides 9 calories — more than twice the energy of carbs or protein. If you’ve been avoiding fats, you may feel drained and low on energy. To boost your energy, add fatty fish, nuts, and avocado to your meals.

3. Joint Pain

Sore, stiff joints? This could be a result of insufficient omega-3s and other essential fats. These fats are necessary to reduce inflammation and maintain joint health. Without them, your joints may feel weak and painful.

4. Weakened Immune System

Are you constantly catching colds? Low fat intake can prevent the absorption of fat-soluble vitamins like A, D, E, and K, which are crucial for a strong immune system. Without them, your body struggles to fight off infections.

5. Cognitive Issues

Feeling foggy-headed? Difficulty concentrating? This may be due to a lack of fats in your diet. The brain is made up of 60% fat, and it needs the right kinds of fats to function optimally. Without them, your brain won’t work as fast or efficiently.

6. Dry Skin

If your skin is dry and flaky, it could be due to a lack of omega-3 and omega-6 fatty acids. These fats help create the protective barrier that keeps your skin hydrated and healthy.

7. Hair Loss

Dry, brittle hair that falls out easily is another sign that you need more fats. Just like the rest of your body, your hair needs nutrients to grow and stay strong — and fats are a key part of that.

8. Feeling Cold All the Time

If you're always cold, even in warm rooms, it could be a sign that your body’s fat stores are too low. Fat helps regulate your body temperature, and without it, you may feel cold more often.

9. Heart Health Problems

Healthy fats, like omega-3s, support heart health by reducing the risk of hypertension and cholesterol issues. Include fatty fish, flaxseeds, and olive oil in your diet to keep your heart and arteries in top condition.

10. Mood Swings

If your mood is all over the place, it could be because your brain isn’t getting the fats it needs to produce serotonin and dopamine, the "happiness hormones." This can lead to feelings of depression, irritability, and low self-esteem.

Fats: Friends, Not Enemies

Cutting out fats is like cutting off your body’s energy source. Choose healthy fats: nuts, fish, seeds, and olive oil. Your body will thank you!