Live Well
When You Need Some Fat ...
By Jo Hill
You may think that getting rid of all the fat in your diet is the best way to lose weight or maintain your shape , but you could actually be doing your body a disservice by not getting any fat .
I
was recently sent a diet to look at , and I was shocked to see that it included no fat . As in , none whatsoever ! No peanut butter , no nuts , no avo , no oils ... literally nothing ! If I am honest , I followed a similar diet not so long ago , and did I lose weight ? Yes , because 1 gram of fat contains 9 calories , so as far as calories go , fat is quite calorific . But was it worth it ? No way !
So , I thought I would share what I have found to be the signs that you are not eating enough fat . This is based on personal experience , as well as from my own studies and research .
Loss of period
The first sign is specific to women . Estrogen , progesterone and testosterone are the hormones that regulate your period . If your dietary fats are too low , your body is not going to be able to produce these hormones , resulting in you losing your period . This has happened to me , and it took years to fix .
Dry and flaky skin
Think of fats as being a moisturiser for your body , but from the inside ... Our skin should look vibrant , supple and moisturised , so if you are struggling with dry skin , have a look at the fats you are consuming , or possibly start taking an omega supplement .
Dry hair or hair-loss
This is very similar to the skin ... Good health should be addressed internally , and if you have noticed a change in the texture of your hair , have a look at your diet .
Excessive hunger or never feeling satisfied
Fat is needed in a meal to help slow down the absorption rate of the other macros ( protein and carbs ). It can also prevent your blood sugars from spiking after eating . If you are always hungry , perhaps add a few almonds to each meal . ( PS : Roasted almonds are delish !)
Mental fatigue
Our brain is actually made up of 60 % fat , and 20 % to 25 % of the calories that we consume in a day actually go towards mental function . So , if you are struggling to think clearly or to concentrate on tasks properly , again , have a look at your diet ...
Food is fuel and if you haven ’ t felt like yourself for some time , start by healing yourself from the inside before you rush to the pharmacy . A well balanced , healthy and nutritious diet – and one that is sustainable – is always going to be a winner !
Jo Hill is a Durban-based baking enthusiast with two selfconfessed addictions : Fitness and chocolate . She has made it her mission in life to show the world that it is possible to have the best of both worlds . The popularity of her healthy recipes led to her creating her popular Facebook page and blog called Pull ups and Peanut butter , where she shares her recipes for clean , healthy and diet-friendly treats . More info at www . pullupsandpeanutbutter . co . za
Stretching the Truth
Somewhere along the way , athletes were told that stretching would loosen their muscles , thus making them better able to handle the exertion of the upcoming activity . Thus static stretching became part not only of many athletes ’ warmups , but they also believed it would help protect against injury , as the muscles would have an increased range of motion and could better deal with repeated stress or sudden over-stretching .
However , in recent years , study after study has refuted these long-held beliefs . In fact , research has shown that static stretching can reduce muscle power , or slow you down , because your muscles are over-stretched and less elastic , and can actually increase chances of an injury .
So does this mean you should never stretch ? The answer is no , but you do need to know when to stretch . Before exercise , you need to warm up your muscles so that they are ready for the hard work about to come . Now think logically : Will holding a static stretch for a few seconds prepare your legs for hard running ? No , of course not , whereas dynamic movements such as leg swings , light jogging and bounding will get them ready – and that is what helps prevent injury when you start running .
Take note that stretching is still good for you : It increases your range of motion in the muscles and joints , while also improving joint function and balance . But it ’ s all in the timing . Stretching before a workout will just leave your muscles feeling tired , thus actually increasing the risk of injury , whereas stretching after a workout will do your muscles good , and help them return to a position of rest .
38 ISSUE 141 MAY 2021 / www . modernathlete . co . za