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How Much Omega 3 to Take for Weight Loss?

We all know the importance of watching cholesterol and eating a low-fat diet. Some fats are bad for your health and have no redeeming qualities. Omega 3 is a class of fat or oil that in recent years has been touted for its health benefits. It is now known that omega 3 fats are useful in weight loss as well.

  1. Fats and Functions

    • There are different types of fats that have equally different effects on your cholesterol level, how much fat you store and how much fat you burn. Saturated fats and trans fats increase the ratio of bad cholesterol (LDL) to good cholesterol (HDL). These are the same fats that put weight on your body. Sources of saturated fats include meat, milk, cheese, palm oil and coconut oil; trans fats can be found in baked goods, shortening, margarine, hydrogenated oils and heat-damaged vegetable oils--as in fast foods..

      There are also fats that are good for you and can even help you lose weight. They help lower your bad cholesterol (LDL) and raise your good cholesterol (HDL). They are the monounsaturated and polyunsaturated fats. Monounsaturated oils (olive oil, canola oil, peanut, cashew, hazelnut, macadamia nut, pistachios and pine buts) also help control blood pressure and diabetes. Omega 3 (fish, walnuts and flax seed) and Omega 6 (safflower, sunflower, sesame, nuts and beans) are both polyunsaturated fats. They protect the heart, strengthen the immune system and are anti-inflammatories.

    Fat Burning Omega 3

    • Omega 3 affects metabolism by decreasing insulin levels by as much as 50%. Insulin is a hormone that is responsible for storing fat. It inhibits the action of lipase, which breaks down fat for energy. Insulin also activates an enzyme that converts carbohydrate into fat, which the insulin causes to be stored.

    Study Results

    • According to the Journal of Obesity, recent studies have shown that supplementation with Omega 3 fish oil increased the number of fat calories burned in a single day. Changes in fat oxidation, body fat and metabolic rate were apparent after only three weeks. Both the fish oil group and the control group had the same diet with the exception of the fats, and exercise was not a part of the program. The omega 3 group took 1.8 gm of fish oil per day while the control group had 1.8 gm of monosaturated and omega 6 fats. The basal metabolic rate of those on fish oil increased, burning more fat at rest. In three weeks those taking fish oil lost 1.3 lbs more than those not taking fish oil.

    How to Use Omega 3

    • A daily intake of 1.8 gm of omega 3 in the form of flax seed or fish oil has been proven to increase basal metabolic rate and increase weight loss from fat. Split up the total amount into three doses for morning, afternoon and evening. It is important to eat a healthy diet, omit saturated fats, eat lots of fiber, fresh vegetables and exercise daily.

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