I've been having little to none overt fats lately (whereas I used to eat some every day- but still within the 811 ratio). Lately I've been closer to 90/5/5.
Anyway, I recently came across an article about essential fat deficiency and I have all the symptoms (like breakouts, dry skin, etc.) This has only gotten worse since cutting fat.
From what I have seen and the research I have done, it seems like this problem might be combatted in 1 of 2 ways:
1. eating lots of greens
2. eating more calories thus enabling you to consume more fat and stay within the macro ratio
As a college student on a meal plan, it is hard for me to consume as many greens as I would like. But is that my only other option if I don't want to eat more overts? Or should I just increase my fat intake again?
Do any of you have any other alternatives that have worked for you (if you have even experienced the same problems)?
See Ednshell's comment:
Just make sure to eat enough fruits and leafy greens, and all your healthy fat needs will be more than met. You don't need to consume overts.
What's your current daily intake of greens?
I don't eat nearly as much as I would like. Currently it's been about 2-3 cups a day at best. I just bought a couple heads of romaine and hope to consume 1 a day or at least every other day.
Prior to this I had been using an Amazing Grass green powder. (Not sure if that helps).
Try shelled hemp seeds, ground flax seeds, and chia seeds. You only need a little to exceed your daily PUFA requirements, so it's easy to keep under the 10% threshold.
Sweet, will do.
Chia seeds are awesome! I recently started sprouting them and they taste great. But I've also been increasing my fat a little bit. I was overt-free for 9 months. Just realized how delicious an avocado is. Who knew? lol
If you're eating cooked like potatoes I say it's probably wise to have a little overts, I wonder about fat being too low, just because potatoes have like 2% or something. I've been getting positive results from the increased fat. but yeah everyone is right on the money here.
Haha I am a huge avocado fan too. I haven't tried sprouting chia yet, but I'm intrigued.
That's interesting though, why would cooked foods make a difference?
Just because potatoes are so low in fat, even lower than pretty much all fruits. Also, grains are high in omega 6's and low in omega 3's. If I'm not mistaken, it's best to skew your ratio in favor of the 3's according to popular science.
Sprouting chia's is so easy. Get a container, sprinkle it with a thin layer of chia seeds, get them wet (don't submerge them), cover the container/leave it in a dark place till they begin sprouting, then move them into sunlight for the last few days till the leaves are open and they are done! Make sure they stay wet/moist through the whole process.
It's like eating sod. I feel so crunchy when I eat them :P The idea of eating living food as opposed to dormant seeds makes sense to me :)
Oh, that makes sense now. I've heard the same thing about omega-6's.
That sounds pretty simple, thanks! I'm a fan of sprouts so I'll definitely be trying those. I agree that "living" food seems to be the best option. And I'm all for being crunchy so it sounds good to me! (: I guess activating nuts and seeds before I eat them wouldn't be such a bad idea either.
I have had some of these problems too. I'm just starting out really on this life change and for a while without any fats or nuts, I felt great, but then I started to feel like crap. So... I added more greens to my dinner meals. I mean, huuuuuuuge salads and I started adding a little more nuts into my diet. I've found that I don't love avocado as much as I used to, so nuts are how I made myself feel better. I still have dry skin of course, but it's super cold at the moment, so I imagine that's why. lol. If not, I'll need to rethink how I'm eating. But I would recommend eating more greens and a little more nuts. It made me feel way better.
I need to get back on the giant salad train! The plates and bowls in my dining hall are tiny ):
Have you tried drinking more water? That helped me a bit. I get very very dry skin too, so I have been topically applying fats (like coconut oil) which made a big difference.
I'll definitely shoot for more greens! Thanks.