We could write about omega-3 fatty acids indefinitely, and they are certainly considered to be the best of the fats that you can choose. What’s more, it’s this fish oil that is the most-chosen supplement among athletes and among people who care about their health and well-being every day. In this article, we would like to explain why omega-3 fatty acids are so important and whether it’s true that they can affect the fight against extra weight.
Fish oil is extremely valuable, it’s not without reason that it’s important to focus on fish as often as possible. Omega-3 contained in fish oil affect, among others, the efficient operation of the heart and brain, reducing the risk of depression, and the perfect appearance of the skin, hair and nails. Importantly, scientists have recently suggested that Omega-3 may significantly affect weight loss. Is it possible though? And if so, how?
Let’s start from the beginning. What are omega-3 fatty acids? Omega-3 fatty acids are a family of fats that is extremely important for the body to function properly at all. They are divided into different types, but the most important of them are primarily:
• Alpha-linolenic acid or ALA, which is found in the highest amount in walnuts, hemp seeds, chia seeds, flax seeds, and in oils.
• long-chain omega-3 fatty acids, i.e. EPA eicosapentaenoic acid and DHA docosahexaenoic acid, which are found in the largest amounts in fatty fish, fish oil, seafood, algae and algae oil. We do not produce ALA, therefore it must be supplied in our diet, EPA and DHA can be produced from ALA, but in very small quantities, which is why they must be supplied with food or in the form of supplements. It’s best to bet on two portions of fish a week to keep this level in your body.
It’s true that fish oil can have a positive effect on the entire human body, but hardly anyone knows that its presence in the diet can contribute to reducing hunger, as well as appetite, thereby eating fewer calories, and this helps us lose the weight we care about. Since we do not feel hunger, we do not reach for food as often. So by consuming less calories than we need, we gain a deficit and the body begins to draw energy from our body fat.
Unfortunately, not everything is as unanimous as it may seem. It’s true that in one study, people who consumed fish oil compared to those who received placebo showed less appetite and less hunger. Unfortunately in other studies, these results were not so clear. However, when looking at this phenomenon more closely, in other studies, for example, the problem was obesity or a specific disease, which is why fish oil in the diet can have one or another effect depending on the many factors that make it up.
Fish oil increases metabolism, and thus the rate at which you burn calories during the day. The faster it is, the more calories are burned. Looking at the study, healthy people taking 6 g of fish oil for 12 weeks showed an increase in metabolic rate of nearly 3.8%. In others, women were given 3 g of oil for 12 weeks and metabolic rate increased by about 14%. And what’s more, with the increase in metabolism, it turned out that there is also an increase in muscle mass, and since there are more muscles, fat is also burned faster. What’s more, taking fish oil along with exercising can also significantly accelerate calorie burning, which is also shown in research. The combination of oil and training affects even more fat reduction than, for example, exercising alone.
Let’s not weigh ourselves, just try to measure our body instead
A lot of people make a big mistake and continuously weigh themselves. As far as the weight goes down, everything seems to be good, and we are motivated to keep going. However, when the weight is standing still, or worse, goes up, we panic, refuse to exercise, and we don’t want to do anything anymore. Bad idea! Weight can stand or increase under the influence of muscles, because as you know they weigh more than fat. So let’s measure body circumferences, because only they are able to show us whether this fat tissue is actually decreasing or not.
How much fish oil to take?
It’s recommended that the daily dose should be between 300 – 3000 mg and is also considered safe according to the American Food and Drug Administration – FDA. If we bet on two portions of fish a week, we provide the body with a relatively adequate amount of these acids. If we want to increase them, it’s worth choosing the right supplements, but also paying attention to their composition, because supplements are never the same, and we want to get what is best for us. Let’s choose tested supplements, the use of which will affect our appearance and our health.
Fish oil combined with a healthy diet and regular activity will definitely contribute to the fact that we will lose unnecessary weight, feel better in our skin, and we will gush with health and energy every day.