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What Happens If You Don't Eat Enough Fat? 5 Harmful Effects of Fat Deficiency


A lot of misconceptions about fat make it seem like a negative element of our eating habits. For a lot of people aware of fad diets, you’ve probably heard that going ultra low-fat or even no fat can help with weight loss and address other dietary issues. The fact of the matter is that not all fats are created equal. In fact, there’s such a thing as getting too little fat in dietary habits. 

When it comes to managing your intake of fats, it’s important to remember the good that these important parts of a balanced diet actually are. They provide us with everything from organ protection to vitamins we need to stay healthy. Of course, knowing the difference between good and bad fats is a great place to start if you want to ensure you’re avoiding a fat deficiency while also eating well.

Identifying Good Fats vs. Bad Fats

Good fats, like polyunsaturated fats and monounsaturated fats help to minimize bad cholesterol in your bloodstream. Unhealthy cholesterol levels can actually lead to things like cardiovascular disease and heart attack, so believe it or not, a fat deficiency could affect your risk of heart complications.

The fats that definitely fit the bill for “bad fats” include saturated and trans fats. You’ll find these in a lot of the food nutritionists consider harmful. Trans fats are often associated with junk food and fast food, and saturated fats come from beef, pork, butter, and cheese. There are good ways to intake saturated fats, including coconut oil. Consuming natural trans fats in yogurts or healthy servings of cheese can also provide benefits. 

The real goal here is to avoid the intake of too many bad fats. You can still eat a healthy serving of steak and potatoes, just like you don’t need to cut out all carbs or the occasional run through a drive thru. That said, cutting all fats can lead to a slew of issues. So, what happens if you don't eat enough fat? Here are five harmful effects.

Risks Associated with Too Little Fat in Your Diet

There are a handful of concerns you should be aware of when trying to limit your fat intake. 

Firstly, the body requires fat, or lipids, to function. One of the first risks you run when there’s not enough fat in your diet is an increased risk of diabetes or heart attack. Good fats help to reduce cardiovascular disease and other heart issues. With a lipid deficiency, you’re unable to provide your body with the right levels of natural sugars and organ maintenance nutrients. 

Related to this is the risk that comes with not eating enough fat to your blood sugar. Overconsumption of saturated fats is bad for your blood sugar, but so is avoiding fats altogether. If you cut all fats and your body begins to think it needs to produce more insulin than it needs, you can run the risk of developing Type-2 Diabetes. 

Low fat diet side effects also manifest themselves in increased levels of hunger. When you’re hungry and lacking necessary nutrients, you’re more likely to alleviate that pain in your stomach with a quick and easy solution. Those tend to feature those trans and saturated fats we need to watch out for. Eating a balanced level of healthy fats helps fight off hunger and keep you from snacking away at things your body can’t use effectively. 

Energy levels are also impacted by low fat intake. One of the top fat deficiency symptoms is a feeling of sluggishness or fatigue. Get your healthy fats in your diet regularly and you’ll feel better than that first cup of coffee in the morning!

Lastly, concentration suffers when you’re unable to intake healthy fats. Notice how you do worse at work when you’re dieting? It’s likely because you’re dieting wrong. You could be having low-fat diet side effects! It’s not about cutting out the good things so much as controlling the bad. Luckily, we can help with that!

Find Balance In Your Diet Today

Working healthy fats into your diet is important for all-around wellness. Explore options here at Fresh Meal Plans that provide your body with every nutrient it needs to succeed and take the stress out of meal-planning, grocery shopping, and fretting over what’s good and what isn’t.