Add the Fat-Burning Power of Omega 3 Fats to Lose Weight
If you want to lose weight, be sure you are getting enough omega-3 fatty acids in your diet. Most of you will need to take supplements to take advantage of the powerful weight loss benefits provided by the omega-3s. I recommend fish oil supplements for almost everyone.
Omega -3 fats stimulate fat burning and are essential to weight loss as well as to your health. Important new research has shown us that omega-3 fats stimulate the DNA of muscle cells to burn fat for fuel.
You can become a better fat burner if you have enough omega-3 fats on board. Unfortunately, most of you are likely to be sadly deficient in this type of fat.
The important omega-3 fats for you to remember are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both EPA and DHA are found in fatty fish (mostly salmon, mackerel, sardines) and fish oils. Flax seed oil provides alpha-linolenic acid, a precursor molecule to the longer-chain EPA and DHA.
EPA and DHA both have special fat-burning properties
Research has shown that EPA and DHA can:
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Increase insulin sensitivity (and decrease insulin resistance). Insulin resistance can prevent fat burning and obstruct weight loss. So, increasing EPA in your diet may allow you to tame insulin and burn more fat.
Rats given fish oil had lower blood sugar and lower insulin levels after eating a high sugar meal. This Japanese study suggests that diabetics may have better blood sugar control if they consume plenty of fish oil.
- Turn on a number of genes in fat and muscle tissue which lead to the production of fat-burning enzymes. The omega-3 fats trigger PPAR receptors. These are recently discovered receptors which turn genes on and off throughout the body, including fat cells. Levels of fat-burning enzymes can be increased and those that make and store fats can be decreased by this mechanism.
- Stimulate our brown fat, a type of fat associated with thermogenesis, or heat production, to burn more fat. In this way, we can actually waste calories through heat production rather than storing it as body fat.
- Omega-3 fats may control hunger and the drive to eat. EPA and DHA can affect the brain to improve mood and fight depression. DHA is the major fat of brain tissue and is necessary in the diet for healthy support of brain function. These fats may also be part of the signaling mechanism between the digestive tract and the brain which reduces appetite.
As you can see, omega-3 fats help us lose weight in several different ways. They allow our bodies to burn more fat, increase our metabolism, control our appetite, and improve our mood.
Where Can I Find Omega-3 Fats?
Unfortunately, the modern diet is extremely deficient in these fats. I recommend that you take a fish oil supplement since even a good diet is likely to be low in these fats, and the best source (fish) may be high in mercury. In fact, some experts estimate that 99% of us are deficient in omega-3 fats.
The best sources for omega-3 fats in the diet are:
- Fatty fish, especially wild salmon, sardines, mackerel
- Non-fatty fish and seafood have some omega-3 fats
- Omega-3 enhanced eggs
- Flax seeds and flax seed oil
- Walnuts and walnut oil
- Chia seeds
Add 1- 2 tablespoons of ground flax seeds to smoothies or sprinkle on food. Not only is the oil beneficial, but the seeds are a wonderful source of fiber and will help with elimination. You can also use ground flax meal baked goods – just replace part of the flour with the flax meal.
