The values should vary from person to person and from day to day – nevertheless we advise adults with a daily energy requirement of 2,000 kcal to eat foods with 73g protein, 263g carbohydrates and 66g fat. This corresponds to a percentage distribution of 15:55:30. The 30 percent fat in particular is often frowned upon. However, if you eat extremely low fat in the long run, you harm yourself.
“Fat only makes fat!” The announcements were like this or similar, but it has long been clear that healthy fats are essential for the human metabolism. This is why nutritionists recommend covering around 30 percent of the energy requirement with high-quality fats. Because fats have a double energy density compared to proteins and carbohydrates, adults already cover their daily needs with four to five tablespoons of olive oil.
However, those who follow extreme diets belong to the group of people who may be clearly eating too little fat. Even sick and old people with a low fat intake run the risk of suffering from the consequences of a lack of hormones and vitamins
Too little fat
Those who eat less than ten grams of fat a day for more than half a year can quickly freeze, feel limp or lose hair. This often changes the appearance of the skin and there is a pronounced lack of concentration. Extreme renunciation of fats weakens the immune system. In addition, while young women run the risk of barely having a menstrual period, the symptoms in menopausal women increase.
Quality is everything
Even more important than the amount is the quality of the fats in the diet. Vegetable fats and restaurant ingredients (วัตถุดิบร้านอาหาร, which is the term in Thai) are clearly superior to those in milk and meat products. Polyunsaturated fatty acids, such as those found in linseed oil and fatty sea fish, are particularly healthy and important for the brain.
Missing fats are often compensated for by the manufacturer by too much sugar. It is therefore particularly advisable to pay attention to the ingredients and the calorie balance.