1. Take in Fatty Acids
Yes, consuming fat seems against everything you've been told about a healthy diet, but health professionals now know that some fats are good for you. One of those fats is essential fatty acids, or EFA for short. EFA includes both omega-3 (fish) and omega-6 (plant and nut-based) oils. However, it's the omega 3's that promise benefits of improved heart health, brain power and, now, weight loss. Fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic (EPA) fatty acids. The only way to get EFAs is through food sources; the body doesn't manufacture it. Who knew Grandma was right when she said cod liver oil was good for you?
2. Burn Weight with Omega 3
Researchers in Australia reported studies that show people who take omega-3 fish oil and exercise moderately lose more weight than people who exercise, but don't use fish oil. The theory is that fish oil improves blood flow to muscles, which increases the benefits of exercise. With fish oil and 45 minutes of exercise three times a week, the body burned more fat calories than people who just did the exercise.
3. Increase Metabolism
EFAs produce hormones called eicosanoids that regulate digestion and insulin production. In addition to converting carbohydrates to fat, insulin reduces fat used for fuel, instead promoting fat storage. When people regularly consume omega-3 fish oil, insulin levels drop 50 percent lower, allowing individuals to use fat for energy.
4. Fishy Pros and Cons
The American Heart Association recommends that people eat fish twice a week, particularly fatty fish. Many people don't meet that suggestion, with some not eating any fish. Fatty fish like catfish, carp, trout, mackerel, tuna and sea bass provide higher amounts of the EFA people need. Unfortunately, environmental problems have led to increasing situations of fish contaminated by mercury. Pregnant women are advised not to eat fish unless from a secure source, as mercury is particularly harmful in children.
5. Increasing Omega 3 Through Fish Oil
Americans consume approximately 10 times more omega-6 EFAs than omega-3 EFAs. Look for omega-6 fatty acids in the oft-consumed vegetable oils and many varieties of nuts. While omega 6 has some health benefits, studies don't show the same significant changes found from the use of omega-3 fish oil. Many health professionals suggest that people consume 400 milligrams of omega-3 fish oil from one to three times a day. Try taking fish oil with food to reduce reflux and digestive problems. Some varieties of enteric-coated fish oil also prevent a fishy aftertaste.
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