Are you fat deficient? – How to spot the signs

-Feb 6, Naomi Buff, Nutrition -

Did you know that you can actually become Fat Deficient?

The symptoms include:


• Constipation
• Dry/brittle, hair, skin, nails
• Loss of menstrual cycle
• Fatigue (physical and mental)
• Dull and flakey skin
• Joint stiffness
• Dry eyes/mouth
• Craving fatty food
• Inability to loose weight
• Unregulated body temperature
• Feeling angry/frustrated
• You feel easily overwhelmed



To keep hunger at bay and energy flowing it is essential to eat a diet that is macronutrient balanced. That means a good source of protein (plant or animal – opt for quality over quantity) a good source of fat (it won’t make you fat!) and a source of carbohydrates (no whites allowed, we are talking whole-foods only here).

By balancing your meals and snacks you can keep hunger at bay which curbs those dreaded mid-afternoon sugar cravings!

The belief that fat makes you fat is old and outdated and thankfully new research shows how fat actually helps your body absorb nutrients and keeps you fuller for longer however many people especially women have a toxic nutritional belief that “fat is the enemy”.

It takes self-awareness to firstly recognise this fear and then courage to change the way you think and try new things. If you are living on a fat-free diet, with low fat and diet foods playing a prominent part in your life, and if you are constantly hungry or on a diet, then it would be hugely beneficial to start adding fat into your diet. Start with a little olive oil, avocado or some nuts ensuring you have a little at each meal. Then observe how you feel after, do you feel fuller for longer and more satisfied?

If you are suffering with fat deficiency then it is a good idea to start taking a good supplement. Use a product that says “Omega 3,6,9” on the label or a fish oil or flax/borage oil. Take the recommended serving amount and be consistent – even after your symptoms are relieved.

Include plenty of good sources of fat into your diet such as the recipe below:

Buddha bowl recipe 

1 cup cooked quinoa
4 sun-dried tomatoes – chopped
1/4 cup yellow pepper
small handful of coriander – chopped
juice of 1/2 lemon
2 tbs olive oil
1 tbs apple cider vinegar
1/2 tsp mustard
pinch of salt
6 cherry tomatoes – quartered
1/4 cucumber – chopped
1 cup red cabbage – chopped
2 cups marche lettuce or rocket or spinach
2 spring onions
1/2 avocado – sliced
2 tsp hemp seeds
Serves two




In a bowl add the quinoa, sun-dried tomatoes, yellow peppers and coriander – mix well

In a small bowl mix all the dressing ingredients and whisk with a fork until fully combined

Stir the dressing through the quinoa salad

On the plates you will be serving from arrange the lettuce, cabbage, cucumber and tomatoes then position the quinoa on the top followed by some sliced avocado, the spring onion and a sprinkle of hemp seeds.

Serve, Eat, Enjoy!

Naomi’s TIP: Make extra dressing for the salad if required, add a protein if needed such as tuna, goats cheese, grilled chicken or tofu for example.

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