Weight Loss and Fish Oil

Not long ago, fat was seen as an evil macronutrient responsible for America's growing obesity problem. Nowadays, research shows that consuming healthy fat can actually help fight the war on fat. Fish oil is an omega-3 fatty acid that contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In addition to its numerous health benefits, fish oil has been scientifically proven to be effective for fat burning and enhancing weight loss.

Fat Loss Mechanisms

Fish oil boosts fat loss in two major ways. First, it increases leptin production, according to research published in the April 2005 issue of the "American Journal of Physiology, Regulatory, Integrative and Comparative Physiology." Leptin is a hormone responsible for regulating metabolism. Elevating leptin levels increases calorie burning. Secondly, it might increase insulin sensitivity. Boosting insulin sensitivity results in the body using less insulin to store carbohydrates. Lower levels of insulin are conducive for fat burning.

Body Fat Reduction

Researchers investigated the effects of substituting fish oil for visible fats in a control diet. Subjects followed a control diet for three weeks, then followed the same diet in which 6 grams of fish oil were swapped for 6 g of visible fats for another three weeks. According to the August 1997 issue of the "International Journal of Obesity," the diet containing fish oil resulted in a reduction of body fat.

Fish Oil and Exercise

Although fish oil can stimulate fat loss on its own, its effects are amplified when combined with exercise, according to a study published in the May 2007 issue of the "American Journal of Clinical Nutrition." Subjects ingesting 6 g of fish oil daily while performing a moderate amount of exercise three times a week lost more body fat than those taking fish oil without exercise.

Dosage

According to the two studies mentioned above, supplementing with 6 g of fish oil is sufficient enough for enhancing fat loss without any side effects.

Side Effects

According to the Medline Plus website, diabetics and patients at risk for bleeding should be cautious of fish oil supplementation. In addition, extended fish oil use can result in a vitamin E deficiency. Furthermore, fish oil intake can sometimes lead to gastrointestinal upset.