Four Ways Fish Oil Promotes Weight Loss

Can you use fish oil for weight loss?

While fish oils have been shown to be good for your heart, there’s emerging evidence they may also help boost your metabolism, improve muscle mass, reduce your body’s ability to store fat and reduce food cravings.

Many people believe all fats are bad but there are special classes of polyunsaturated fats, called omega 3 fatty acids, that are beneficial to your health. Omega 3 fatty acids have been shown to reduce inflammation and lower your risk for heart disease.

Studies indicate overweight and obese people who exercise regularly and increase their omega-3 fatty acid intake may reduce insulin resistance and achieve a healthy body weight.

Four Ways Fish Oils May You Lose Weight

A study in the International Journal of Obesity showed that a daily dose of fish oil may help obese individuals lose more weight and boost fat burning capacity by almost 26%. 

While research is still inconclusive, here are four ways the omega 3 fatty acids in fish oils may help people lose weight:

1. Improves Insulin Sensitivity in Overweight Individuals:

• Omega 3 fatty acids may increase the body’s sensitivity to insulin and the enzymes responsible for using stored fat as energy. Scientists believe people who are overweight and obese are at increased risk for experiencing insulin resistance and metabolic syndromes.
• Insulin is the primary hormone responsible for converting glucose into energy as well as influencing an enzyme that breaks down excess fat stores in the body. People who are insensitive to insulin may experience increased fat storage and may be unable to lose weight.
• A study in Diabetes Research showed 3 grams/day of EPA and DHA resulted in an increase insulin sensitivity and lowered plasma triglyceride levels.

2. Reduces Conversion of Excess Glucose to Fat:

• Omega 3 fatty acids may help reduce how much excess blood sugar is converted into fat. Your body digests carbohydrates and converts them into blood glucose. This readily available form of energy must be used or your body will store the excess glucose as fat.
• Scientists in the Czech Republic discovered overweight women on a low-calorie diet experienced increased weight loss, improved fat metabolism and fat-burning capacity when taking fish oil supplements. Researchers believe these effects were due to a reduced conversion of glucose to fat. Omega-3 supplements may help reduce the tendency to store excess calories as body fat and may enhance weight loss efforts.

3. May Improve Muscle Mass and Boost the Metabolism:

• When researchers gave lung cancer patients omega 3 fatty acids during chemotherapy treatments they didn’t experience the usual unpleasant side effects of weight loss and muscle wasting. Rather, patients receiving 2 grams/day of EPA maintained their body weight and some even gained muscle mass.
• Physiologists have known for years that muscle is one of the most metabolic-active tissues in the body. Overweight and obese subjects who increase their muscle mass can significantly boost their metabolisms and may experience an on-going calorie-burning effect.

4. Reduces Food Craving and Appetite:

• Adding healthy fats to your diet may help reduce food cravings due to their higher caloric make up. One gram of fat supplies 9 calories and one gram of protein and carbohydrate provides only 4 calories. Compared on a gram-for-gram basis, fats will take longer to digest.
• Increasing your intake of fish and olive oils, flax seed and coconut oils may provide a longer lasting feeling of fullness between meals. This may help weight loss by reducing your appetite and lowering your overall caloric intake.

How Much Fish Oil for Weight Loss?

There’s conflicting evidence on what the correct fish oil dosage to help overweight people lose weight.

A study in Australia found 6 grams a day of fish oil that provided 1.9 grams of omega 3 fatty acids reduced triglyceride levels and weight due to lower body fat levels.

Another study published in the Journal of International Society of Sports Nutrition showed 4 grams a day of fish oil providing 1600 mg of EPA/day and 800 mg of DHA/day significantly increased lean muscle mass and decreased fat stores.

Other studies reported no difference in weight loss when supplementing with omega-3 fatty acids. Some scientists believe the fat-burning effect of fish oils may only be seen in obese or sedentary individuals that are not participating in any regular exercise regimen.

How a Healthy Lifestyle and Regular Exercise can Help You Lose Weight

Experts believe it may take more than just taking a few fish oil pills and walking a couple of blocks to lose weight.

The majority of people who were successful at weight loss followed a program or exercise regimen that fit into their lifestyle so there was a consistent effort without disruptions.

Following a healthy diet and using the right nutritional supplements can help your body burn fat and lose weight more efficiently.

Preliminary studies indicate omega 3 fatty acids in fish oil may help boost your metabolism, increase muscle mass and accelerate weight loss. These nutritional supplements have been proven to reduce your risk for heart disease and lower inflammation in the body.

Research References:

Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. Thorsdottir I, Tomasson H, Gunnarsdottir I, Gisladottir E, Kiely M, Parra MD, Bandarra NM, Schaafsma G, Martinez JA. Unit for Nutrition Research, Department of Food Science and Human Nutrition, Landspitali University Hospital, University of Iceland, Eiriksgata-29, 101 Reykjavik, Iceland. International Journal of Obesity. 2007 Oct;31(10):1560-6.

The influence of n-3 polyunsaturated fatty acids and very low calorie diet during a short-term weight reducing regimen on weight loss and serum fatty acid composition in severely obese women. Kunesova M, Braunerova R, Hlavaty P, Tvrzicka E, Stankova B, Skrha J, Hilgertova J, Hill M, Kopecky J, Wagenknecht M, Hainer V, Matoulek M, Parízkova J, Zak A, Svacina S. Obesity Management Centre, Institute of Endocrinology, Charles University, Prague 1, Czech Republic. Physiological Research. 2006;55(1):63-72.

Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Hill AM, Buckley JD, Murphy KJ, Howe PR. Nutritional Physiology Research Centre and the Australian Technology Network Centre for Metabolic Fitness, University of South Australia, Adelaide, Australia. American Journal of Clinical Nutrition. 2007 May;85(5):1267-74

Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. American Journal of Clinical Nutrition. 2011 93: 2 455-462;