That the fear of saturated fats (as for example in coconut oil) is unfounded, we have already clarified.
Also that the right Omega-3 to Omega-6 ratio plays a big role in the Paleo diet has already been discussed. Anyone who is familiar with Paleo probably also knows that certain fatty acids must necessarily be ingested because they cannot be produced by the body itself (these are, for example, linoleic acid or alpha-linolenic acid), while others are even produced by us (oleic acid).
Also, what about the hotly debated cold-pressed olive oil and when butter from grass-fed animals looks good on the plates (or in the cup: Bulletproof!), our blog visitors know. So why another article on the subject of grease?
Grease makes you fat, doesn't it??
Which us the advertising and food industry for quite some time tries to instill is absolutely untenable with more exact view. It is simply not true that fat is deposited on our hips without any detours, that "light" products are therefore much better and healthier, and that doing without fat in cooking and baking virtually conjures up miracles on the scales. However, even though many have already been able to research that fat is part of a healthy Paleo lifestyle, the opinion about the right amount is not completely settled. How can I tell that my fat consumption does not fit, or that I eat too little for fear of gaining weight? We give you the necessary indicators that you should eat more fat.
1. You do not feel mentally fit
Those who start Paleo and thus tend to eat a lower-carbohydrate diet than before the dietary change must first go through a phase that leads many to feel dull and somewhat weakened. The head does not work any longer so briskly and nimbly as otherwise, because it takes a time, until the organism adjusted to the other macronutrient composition of the food.
Up to now, easily storable and quickly available carbohydrates (from cereals) were constantly available and quickly reached the brain. In order to use fat as an energy fuel, it requires a transit phase in which the body learns to switch to the more efficient fat and ketone body burning process. If even after this period of adjustment the mentally weak condition has not improved, it may be that you are eating too little fat. Evidence from studies suggests that cognitive abilities are improved when supplementing with medium-chain triglycerides (like those found in coconut oil).
This result is due to the increased utilization of ketone bodies. The brain can also absorb glucose better with better availability of the ketone bodies. This should get your mind going again.
2. You are not full after eating
Anyone who has tried a low-fat diet will have noticed that cravings are a part of it. In contrast, the combination High Fat/ Low Carb evokes the opposite. Plenty of fat with equally low carbohydrate intake curbs uncontrolled hunger pangs. Supplemented with a portion of protein in the meal you have a long-lasting feeling of satiety.
Those who combine protein and fat will benefit the longest and run the least risk of quickly regaining their appetite. The best way to test this thesis is to eat a fat steak and not just the lean parts. Because that's how you get a good mix of saturated. Unsaturated fats as well as protein on top of that. Responsible for appetite suppression is the activation of the satiety hormone PPY in the case of saturated fatty acids, and GLP-1 in the case of unsaturated fatty acids.
3. You have joint pain
With all physiological complaints, the causes can of course be varied. From arthrosis to arthritis, an acute injury to simple congenital immobility, everything can be here. The knees are often affected, as well as elbows, metatarsophalangeal joint or shoulder.
Both normal wasting and inflammatory problems can be influenced by the diet. You should aim for a diet that is low in arachidonic acid. This omega-6 fatty acid plays an important role in inflammatory reactions (such as arthritis-related joint inflammation). Arachidonic acid is mainly found in fatty pork, egg yolk, lard, tuna and beef.
It is also important to regularly consume omega-3 fatty acids, as these act as an antagonist to arachidonic acid in inflammatory reactions. This has also been proven in studies with rheumatoid arthritis patients. Larger amounts of these fatty acids are found in many fishes. A sticking point for joint pain is vitamin E, it is an important helper for the synovial fluid and has an anti-inflammatory effect due to its antioxidant properties. Vitamin E is found in vegetable oils, z.B. in sesame oil.
4. Your HDL level is too low
HDL – These are so-called High Density Lipoproteins. They remove excess cholesterol from the body cells and from the blood and transport it to the liver. Cholesterol is broken down there. This means: the more HDL, the better. Hence the epithet "good cholesterol.". One can increase the HDL value by taking regular exercise, no or. has a low alcohol consumption and (if present) reduces overweight. But fat consumption can also influence HDL levels, especially if you consume saturated and monounsaturated fats. This is not surprising, considering that exercise and sport, as well as weight reduction, cause oxidation of our storage fat, which also happens when we eat animal fat. So if you checked your blood lipid levels and found that your HDL was a little low, you can increase your intake of saturated fats (like in coconut oil) in the future, which have been shown to increase HDL levels. In this case, polyunsaturated fatty acids should be avoided, as they are suspected of lowering the HDL level.
5. You just don't like vegetables
Carrot and bell pepper sticks sound tempting at first, but raw they are a challenge for some. Even though we know how important the daily dose of greens is. Some people shy away from relatively tasteless vegetables such as broccoli or cauliflower. And this is where fat comes in. Fat turns bland vegetables into a filling meal, tossed in a little oil, seasoned with salt and pepper, any plant tastes irresistible – it just requires a little ingenuity and spice ideas, then even the vegetable refuser will get a taste for it. By the way, it works the same way for children. Your instinctive rejection of any vegetable dissolves into thin air when combined with a little fat. Vegetables are the best thing you can give your body in terms of vitamins, minerals and antioxidants. So go! Put a little ghee and vegetables in the pan, a pinch of spices and a healthy appetite!
6. You have dry skin
The skin is the reflection of the soul – as it is said in many a psychology guidebook. That may be, but not only the mental state is reflected on our largest organ. Dry and chapped skin can be caused by many other factors. Allergic reactions, a dysfunctional gut microbiota, or a reaction to harsh chemicals, to name a few. Perhaps the dryness of the skin is simply due to a too low fat intake with the food. This correlation can be explained by the production of the skin valley from fatty acids. Some fatty acids needed to synthesize sebum come from the body's own reserves, but others must be supplied. If you then want to reduce fat and in doing so reduce internal stores, this situation gets worse. So what does this mean? More fat on the plate ensures sufficient sebum production and consequently healthy and beautiful skin.
7. Your performance level is low
When it comes to performance decline in sports, one often hears the thesis: "Eaten too few carbohydrates!"However, many people do not realize that this form of energy intake is only useful in the relatively short term, and they underestimate the role of the long-lasting fuel fat. Especially saturated fat (and the cholesterol from it) is used by the body to generate steroid hormones like testosterone and without the necessary amount of testosterone we can build muscles worse, recover from workouts or libido suffers. All avoidable consequences with enough fat on the table.
8. You feel burned out from low carb
The Low Carb strategy is meanwhile in all mouth. The fact that you can lose weight and that the whole thing happens relatively quickly is an enormous motivator for most people. But the energy that is naturally saved by giving up carbohydrates should definitely be replaced elsewhere. Otherwise the shut down of the body follows. Too little energy and our sympathetic nervous system – the power-giving part of the nervous system – loses activity. We feel tired and listless. A common problem with low carb is the energy deficit, sometimes accompanied by headaches and malaise and therefore many do not persevere, they fall back into old dietary patterns.
All this can be avoided if the fat intake is sufficient. For this it requires naturally the background knowledge that the increased admission of fat and protein with as it were small coal hydrate consumption no reason for the concern is and the burn of depot fat not in the way stands.
How much fat do you consume per day? Pay attention to the exact amount? And do you have doubts whether fat might not make you fat? Share with us your impressions in the comments below the article.