Four Ways Fish Oil Can Help You Lose Weight
Are you wondering how fish can oil help you lose weight?
Fish oils are an excellent source the omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
A number of multiple study reviews have shown that these long chain polyunsaturated omega 3 fatty acids are beneficial for reducing obesity.
The research shows that fish oils can help weight loss in four specific ways:
- suppressing the appetite and enhancing fat burning
- reducing the body’s ability to store fat
- boosting protein metabolism which fosters muscle growth
- improving insulin sensitivity in overweight individuals
The following studies show how EPA and DHA in fish oils may play a role in enhancing weight loss.
Omega 3 Fatty Acids Protect Against Obesity
A study published in the 2009 issue of Obesity Reviews reported that an increased intake of EPA and DHA helps reduce body fat due to their appetite-suppressing effects.
It was also found that omega 3 fatty acids can curb fat deposition and increase energy expenditure due to altering the DNA in skeletal muscle.
Fish Oils May Improve Insulin Sensitivity in Overweight Individuals
It turns out that fish oils can help you lose weight by increasing your sensitivity to insulin.
What does insulin have to do with helping you lose weight??
Insulin is the main hormone responsible for converting your blood glucose into energy. It also plays an important role influencing an enzyme that helps your body break down extra fat stores.
Researchers have proven that overweight and obese people are more insensitive to insulin. Therefore, people who are less sensitive to insulin have a greater likelihood of storing fat and will have more difficulty losing weight.
A study in The Journal of Diabetes Research showed that taking 3 grams a day of EPA and DHA caused increased insulin sensitivity and lower triglyceride levels.
Scientists concluded that this increased insulin sensitivity may help the body break down body fat more efficiently which could promote more effective weight loss.
Fish Oil Helps Weight Loss by Enhancing Protein Metabolism
Your muscles are some of the most metabolic-active tissues in the body.
Scientists believe that overweight people who increase their muscle mass can boost their metabolisms which provides a stronger calorie-burning effect.
An interesting study looking at cancer-induced weight loss showed that fish oils helped reduced protein breakdown through enhanced protein metabolism.
It’s thought that improving your body’s ability to metabolize protein may encourage more muscle growth; and having more overall muscle boosts your metabolism by burning more calories.
The researchers found that a minimum daily dose of 1.5 grams of fish oils was associated with improvements.
Adding Seafood or Fish Oils to Your Diet May Improve Weight Loss
Turns out that just adding seafood to your diet may help you lose even more weight….
Icelandic researchers found that adding fish oil to your diet can boost weight loss efforts. Study participants eating a low-calorie diet who included either fatty fish or fish oils, lost about 2 pounds more than people who didn’t include seafood or fish oils in their diet.
Fish Oils May Help Your Body Stop Storing Fat
When you eat food, your body converts it into glucose which is used for energy. Any excess glucose not used up for energy is stored as body fat.
Scientists in the Czech Republic discovered fish oils help weight loss in overweight women due to a reduced conversion of glucose to fat.
Researchers stated that fish oil may help weight loss efforts by reducing the body’s tendency to store excess calories as body fat.
What’s the Best Fish Oil Dosage to Lose Weight?
According to current research, EPA and DHA in fish oils may play a role in enhancing metabolism and promoting healthy body weights.
Due to the wide range of factors seen in many weight loss studies, more research is needed to determine the best fish oil dosage for weight loss:
- French researchers found that dietary fish oil reduces body fat mass and stimulates fat burning when men replaced 6 grams/day of dietary fat with 6 grams a day of fish oil.
- But a study published in the Journal of International Society of Sports Nutrition showed that only 4 grams a day of fish oil was needed to lower body fat and increase muscle mass.
Furthermore, some food scientists believe that this fat-burning effect from fish oils may only be seen in obese or sedentary individuals who aren’t participating in any regular exercise plan.
So we can see that more research is needed before determining the best fish oil dosage for weight loss.
It’s recommended you consult with your physician to help you plan a safe and appropriate weight loss plan that meets your individual health needs.