According to the University of Pennsylvania, the average level of fat in an adult should be between 15-20%, of which 3% are essential fatty acids, without which your body cannot continue life.
The percentage of fat that is less than 5% is considered a risk factor for the occurrence of many health problems in athletes, as bodybuilders usually reduce it to this percentage before the days of competition, but they should not maintain this percentage during the rest period later, as fat is considered essential for the body. As with other nutrients, especially for the health of the reproductive, muscular, and nervous systems, what happens if the percentage of fat in your body decreases below the required limit?
1- You may tend to have serious heart problems
A severe lack of fat may affect the normal functioning of the cardiovascular system. In one study published in the International Journal of Sports and Physiology, a group of bodybuilders prepared for a competition by reducing the percentage of fat in their body below the permissible percentage, so their heart rate decreased to 27. Beats per minute, i.e. they develop bradycardia and this may lead to fainting during competition or even sudden cardiac arrest and death.
2- Low energy levels
When fat levels are low, you will lose energy reserves and will not feel energetic due to your body’s need for energy. Also, a lack of fat will cause a decrease in thyroid hormone levels, which may lead to fatigue.
3- You may feel cold suddenly
Fat plays a role in maintaining the body temperature and provides insulation and protection for the viscera thanks to adipose tissue. Therefore, severe loss of fat may make you feel cold all the time. Also, an imbalance in the production of the thyroid gland, which occurs when severe fat loss occurs, may lead to an imbalance in the body’s thermostat and its internal temperature.
4- Effect on exercise and muscles
After 20 minutes of exercise, your body will consume carbohydrate stores for energy, then it will begin to use fat to complete the production of energy during the exercise. If you have a very small amount available for energy, your athletic performance will become more difficult, and not only that, as the percentage of fat decreases significantly. The percentage of glycogen or carbohydrates stored in the muscles and liver will decrease. Glycogen is necessary for muscle repair and recovery after exercise, and with low levels this will not happen.
5- Effect on the hormones leptin and testosterone
You will feel hungry constantly, as a significant lack of fat will reduce the levels of leptin, which is the hormone that is produced by fat cells and is responsible for the feeling of fullness. Therefore, its decrease will make you feel hungry if you abstain from consuming fat in your food within normal limits.
A decrease in leptin levels will lead to a decrease in testosterone levels, and this is what previous research also found, which was published in the International Journal of Sports and Physiology, where the testosterone levels of bodybuilders who reduced their body fat percentage before competitions were lower during the study, and a decrease in testosterone also means Decreased muscle strength and mass, and they took about 6 months to rebuild.
A lack of fat in your body may also affect bone and skin health and may put you in a bad mood, so always try to get a balanced diet that contains all the nutrients, even during the period during which you are drying. You must not abstain from eating fat, but rather eat it within the permitted percentages to keep your life healthy. .
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