Omega-3 fatty acids are essential fats -- unlike most kinds of fats, the body can't create them from other materials. Preliminary evidence shows that eating fish, a source of omega-3 fatty acids, increases weight loss and reduces blood sugar in overweight individuals, Medline Plus reports. Accompanying increased fish oil intake with exercise results in an increased reduction of body fat. Achieve a flat stomach with food sources of omega-3 fatty acids.
Background
Omega-3 fats are polyunsaturated fatty acids. They include eicosapentaenoic acid, EPA, docosahexaenoic acid, DHA, and alpha-linolenic acid, ALA. In addition to the role of omega-3 fats in reducing abdominal fat, these fatty acids play other beneficial roles in your body. Omega-3 fats help prevent heart disease and stroke and may protect against cancer and other diseases. Omega-3 fatty acids also help to reduce triglycerides.
Significance
In a study of obese postmenopausal women with type 2 diabetes who consumed 8 g of safflower oil daily, researchers found reduced body fat in the women's trunks, lower fasting glucose and increased lean tissue. They reported their findings in the September 2009 "American Journal of Clinical Nutrition." Using safflower oil may help you reduce abdominal fat for a flat stomach. Safflower oil is a rich source of omega-3 fatty acids. The reduction in blood sugar -- glucose -- and increase in lean tissue are also significant for weight loss success. Both aging and dieting can reduce lean tissue. Increased lean tissue elevates your metabolism and helps you lose weight.
Food Sources
Foods rich in omega-3 fatty acids include fatty fish, such as salmon, albacore, mackerel, anchovy, sardines, trout and herring. Vegetable sources include safflower oil, nuts -- especially walnuts -- flax seeds, flax seed oil and leafy vegetables, such as spinach and kale. Fish provide primarily EPA and DHA. Flax seeds, walnuts and leafy vegetables provide AHA. Some animal fat, particularly from grass-fed animals, provides AHA.
Considerations
Adding sources of omega-3 fatty acids to your diet without reducing other sources of calories could result in weight gain. Substituting foods rich in omega-3s for sources of saturated fat in your diet will make your diet healthier for your heart. Choose food sources for omega-3s. For example, eat a daily salad or cooked greens. Eat fish twice a week and have 1 oz. of walnuts a day as a snack. Consult your doctor about fish oil supplements, and avoid exceeding the recommended dosage. Taking excess fish oil can increase the risk of stroke, according to Medline Plus.
References
- Harvard School of Public Health: Omega-3 Fatty Acids: An Essential Contribution
- Harvard School of Public Health: Fats and Cholesterol: Dietary Fat and Obesity
- Medline Plus: Fish Oil; January 2011
- "American Journal of Clinical Nutrition"; Comparison of Dietary Conjugated Linoleic Acid with Safflower Oil on Body Composition in Obese Postmenopausal Women with Type 2 Diabetes Mellitus; L.E. Norris, et al; September 2009
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