In today’s world, many people are cautioned against including too much fatty food in their eating plan. Unfortunately, just as many people consider carbs the enemy, others are under the impression all fats are bad and must be avoided at any cost. They are told they should focus on a low-fat, high-fiber diet to maximize health. Too much fat in people’s diets has traditionally been saturated fat, which raises cholesterol levels and may help to promote cardiovascular disease.

This said, not all fats are bad. In fact, you need some fats to stay healthy. What are some signs you are deficient? Check out the list below to see if this could be an issue for you…

1. You Are Hungry All The Time. While carbohydrates may instantly make you feel full, they do not provide the satiety dietary fats do. When you eat a meal containing sufficient fat, you will get a “stick to your ribs” feeling, which puts the brakes on hunger.

Aim to eat 5 to 10 grams of fat at each meal to get this effect.

2. Your Hair, Skin, And Nails Are Dull. Another sign you may not be getting enough dietary fat is if your hair, skin, or nails are looking a little dull and brittle. Healthy fats nourish these cells in your body thanks to the high amount of vitamin E they contain..

If you are experiencing a high degree of hair breakage, for instance, check the fat content in your diet.

3. You Are Feeling Cold. Feel as though you are often shivering? It could be your lack of fat intake. Fats help to insulate your body and keep you feeling warm, so you will want to ensure you are getting enough of them.

Of course, if you are very lean, you will likely feel cold regardless of how much fat you consume, so note this must be taken into account as well.

4. You Are Struggling To Stay Focused. Finally, the last sign you are not taking in enough dietary fat is if you are struggling to stay focused during the day. Fats are key for enhancing brain health and memory, so if you are running deficient, you may be noticing your signs and symptoms relate to this.

Omega-3 fatty acids found in salmon and flaxseed are particularly important for overall brain health.

Check your diet. Are you getting enough healthy fats? You should be aiming to take in no less than 0.7 grams each kilogram of bodyweight as a reference point. If you are above this, you are doing just fine.