Essential fatty acids or EFA's, are fats that your body can't produce on it's own. The most common kinds of EFA's are omega-3 and omega-6 and both are important for weight loss, as well as reducing your risk of cardiovascular disease and certain kinds of cancer. Omega-3 fatty acids are generally those found in fatty fish like salmon and mackerel. Omega-6's are found in flaxseeds, flaxseed oil, olive oil and canola oil. Essential fatty acids, combined with a healthy diet and program of regular physical activity, can help you lose weight and improve your overall health.
Step 1
Discuss your plan to use EFAs with your doctor. EFAs are generally regarded as safe to use, but they can interact with certain medications, such as blood thinners. According to the American Heart Association, you should ideally consume 5 to 10 percent of your daily calories in the form of EFAs. Ask your doctor or dietitian how many calories you should eat daily, based on your age, gender, weight and height. Average recommended range for daily intake of EFAs is 12 to 22 g.
Step 2
Add foods that contain EFAs to your daily diet. Choose a variety of foods, in order to get both omega-3 and omega-6 forms of these essential fats. Consume a meal that contains fish, such as sardines, salmon or mackerel, twice a week and add flaxseeds to hot or cold cereal. Substitute flax, olive or canola oils for unhealthy saturated fats in baking, salads, soups and sauces. Saturated fats, which are the kind that increase your risk of cardiovascular disease, are easily identified on nutrition labels by looking for the word hydrogenated. Fats that are solid at room temperature, such as butter and lard, are also sources of saturated fat.
Step 3
Take an EFA supplement daily to make sure you get your daily recommended amount of EFAs when you can't consume them in food. According to "Ground Report," EFAs have been found to help decrease body fat and increase muscle mass. Increased muscle mass forces your body to burn more calories, even when you are at rest. The ideal ratio of omega-6 to omega-3 fatty acids in a supplement is four to one, respectively, so be sure to check the label on any supplement you are considering.
Step 4
Engage in physical activity for 30 minutes, five days a week. EFAs can help reduce your risk of sudden cardiac arrhythmias, according to the Linus Pauling Institute at Oregon State University. These sudden contractions of the cardiac muscle are a risk during physical activity, but EFAs can help decrease the excitability of the heart muscle. Choose from cycling, swimming, jogging or brisk walking. If you haven't exercised in a long time, start slowly and gradually increase your pace as you become more fit.
Tips and Warnings
- Check with your doctor before making dietary changes, using a dietary supplement or increasing physical activity.
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