Why do we need fat in our diets? What’s wrong with eliminating carbohydrates?

WHY WE NEED FAT TO SURVIVE
Fat, often erroneously, is mistaken as the “enemy” and many try to avoid eating it at all costs.  We all need fat in our diets, however, it should comprise no more than 25-30% of our daily caloric intake. 

FAT IS NECESSARY FOR:
 Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorption of certain vitamins (vitamins A, D, E, K, and carotenoids)
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat helps food stay in the stomach longer, helping one to feel satiated and to prevent hunger soon after meals
Fat may help your body produce endorphins (natural substances in the brain that are responsible for feelings of pleasure)
Diets too low in fat may trigger cravings
Provides back up energy if one has to go 4-6 hours without food
Provides insulation under the skin from the cold and the heat
Protects organs and bones
Fat surrounds and insulates nerve fibers to help transmit nerve impulses (nerve impulses are necessary for thoughts, emotions, behaviors, movements, etc.)
Fat is used by the body to make other building blocks needed for hormones and immune functioning

WHAT HAPPENS IF I DON’T HAVE ENOUGH FAT IN MY DIET
Dry, scaly skin
Hair loss
Low body weight
Cold intolerance
Bruising
Poor growth
Lower resistance to infection
Poor wound healing
Loss of menstruation

 
DON’T ELIMINATE CARBOHYDRATES!
Carbohydrates have become almost as evil, in some people’s minds, as fat, making it “in vogue” to eliminate them from one’s diet.  This is unfortunate, as this  macronutrient should comprise approximately 45-65% of our daily caloric intake.  This pecentage is necessary for the following reasons:

Carbohydrates are the body’s main source of fuel
Carbohydrates are easily used as energy by the body
Integral to the healthy functioning of the central nervous system, the kidneys, the brain, and the muscles
Important in intestinal health and waste elimination
Carbohydrates replace glycogen stores (necessary for muscle contraction) in the muscle and liver.  Without carbohydrates to replace glycogen, fatigue and less than optimal functioning occurs.

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