Why Too Little Fat (<0.5 g/kg) kenkia hormonams — testosteronui, estrogenui ir sportiniams rezultatams.
This topic is especially important for athletes seeking to optimize their results and health. Proper understanding of this area can be the difference between a good and an excellent performance.
🔑 Key Principles
Individualized approach — what works for one person may not work for another
Gradual implementation of changes — no more than 1-2 changes at a time
Monitoring and adjustment — regularly evaluate results
Scientific basis — rely on research, not myths
Consistency — results come through long-term practice
Fats perform roles that carbohydrates and proteins cannot replace: they are needed for hormone production (including sex and stress hormones), absorption of fat-soluble vitamins (A, D, E, K), cell membrane structure, and energy supply during long, slow training sessions. Therefore, a “cutting diet” with almost zero fat often ends in poor well-being, a disrupted cycle, and worse results.
📊 Practical Reference Values
Body weight
Minimum (0,5 g/kg)
Usual Range
60 kg
~30 g
50–80 g
75 kg
~38 g
60–100 g
90 kg
~45 g
70–120 g
Generally recommended to maintain 0,6–1,0 g per kg of body weight, and if you consume few calories — it is important to stay at the upper limit of the minimum.
⚠️ Too Little Fat — Signs
Fatigue, a “brain fog” feeling, poor concentration.
Dry skin, brittle hair and nails.
Disrupted menstrual cycle (for women) — a serious signal.
Mood swings, irritability.
Constant hunger, especially in the evening — fats slow digestion and provide satiety.
Too low testosterone production (in both women and men — in different amounts).
Omega-3: fatty fish (salmon, mackerel, herring), flaxseed, walnuts.
Saturated (in moderation): butter, lard, fatty meat — use in moderation.
Eggs and dairy products — convenient everyday sources.
In practice: 1 tablespoon of oil, a handful of nuts and fatty fish 2–3 times per week cover most of the requirement. You can check calories and fats the calorie search.
🙋 Frequently Asked Questions
Do Fats “Make You Fat”? Excess calories cause weight gain, and fats are just their densest source. A diet without fats usually fails due to hunger.
Is a Low-Fat, “Carbohydrate” Diet Better? It is possible, but even then it is worth adhering to the minimum of 0,5 g/kg.
When Can Fat Be Lower? For short periods and under doctor/specialist supervision — not as a long-term solution.
How Often Should This Tool Be Used? We recommend regularly reviewing the information and applying it in practice. The optimal frequency depends on your individual goals.
Is the Information Scientifically Based? Yes, all the information provided is based on the latest scientific research and recommendations from sports nutrition experts.
Should I Consult a Specialist? Before starting any new program or taking supplements, we recommend consulting a doctor or a sports nutrition specialist.
⚡ Pro Tip
Combine Knowledge with Practice Theory without practice is just information. Apply what you have learned in your daily routine — only in this way will you achieve real changes. Every big goal starts with a small first step.
