Omega-3 fatty acids are essential fatty acids that our body cannot synthesize on its own, we can get these long chain polyunsaturated fatty acids mainly from deep sea and wild caught fish, such as, salmon, mackerel, swordfish, sturgeons, trout, and certain nuts, especially walnuts, and some vegetables. These fatty acids make up the cell walls and process brain functions; therefore, these are termed as very healthy fats. Omega-3 fatty acids regulate blood pressure, and Insulin, are anti-inflammatory, increase good cholesterol, strengthen bones and prevent osteoporosis, arthritis and Alzheimer’s disease.
Taking Omega-3 fatty acids in diet or in supplements is healthy for you. But, can it help in losing weight? Taking the right amount of Omega-3 everyday can aid in losing weight. USDA food guide recommends 1-2 grams of Omega-3 per day. The intake depends on your level of activity. Omega-3 speeds up fat oxidation in the liver cells, thus contributing to weight loss. The best source of Omega-3 is fish and seafood; include salmon, tuna, as well as, leafy vegetables, walnuts, and flaxseeds into your diet. You must remember, that taking fatty acids alone cannot aid in weight loss, you must work out and exercise regularly.
Many studies conclude that Omega-3 is productive in making you lose weight, countries like Norway and Japan have integrated Omega-3 into their diets, and the people there have longer life expectancy and less obesity. However, within the modern western diet, people are taking less Omega 3 and more Omega 6, the normal ratio of Omega-6 to Omege-3 should be 5:1 or 3:1, but today it is around 16:1. This imbalance is leading to many chronic diseases, including mental illnesses. Incorporating healthy fats into your diet is important, you cannot quit on fats altogether when trying to lose weight.
If you miss out on good fats, you will be malnourished, even when trying to lose weight, you cannot quit healthy fats, such as omega 3 and omega 6. Both Omega 3 and Omega 6 are good for your heart, but the balance is crucial. If you don’t like to eat salmon and sardines, you can take grass-fed beef and meat, and omega-3 enriched eggs and milk. Omega-3 is important during the fat burning process, it regulates Insulin levels, and thus the extra calories you take are quickly burned off and are not stored in the body as fat.
Omega 3 is known to increase metabolic rate, blood flow to muscles increases during exercise when taking omega 3, this enhances your body’s ability to burn fat. In addition, as mentioned before, omega-3 improves your liver’s ability to burn more fat. Not just that, eating omega-3 rich diet sharpens memory, boosts your mood, and is very good for your brain functions. Omega-3 rich diet will also make you feel full and decrease your appetite, another positive impact on weight loss.
The bottom-line is good fats are important; you can take omega-3 enriched eggs that combine both healthy fat and protein. If you are thinking of taking supplements, you must consult your physician.