Eating Oily Fish to Lose Weight

Eating Oily fish such as Salmon, Trout, Mackerel, Pilchards, Sardines, etc, which are known to contain many important dietary elements that will improve a person’s overall health. Many health experts have long stressed the importance of switching from red meats to fish to improve weight loss. They have based their logic on the fact that fish contains less fat per serving compared to beef, chicken, and pork. However the real benefits that the body receives from eating oily fish. Is not from the lower amounts of fat that fish contain, but the type of fat that fish contain.

The human body can’t produce all of the essential elements that it needs to function. Some of the elements must come strictly from diet. The fatty acids alpha-linolenic acid(ALA) and linoleic acid (LA) must come from diet. ALA is an omega-3 fatty acid, while LA is an omega-6 fatty acid. Research has shown that omega-3 fatty acids play an important role in the health of humans. The body uses ALA to create eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are both omega-3 fatty acids. These omega -3 fatty acids play a key role in the health and regulation of our heart.

The problem is that this process relies on an enzyme called delta-6-desaturase, which can be in short supply, especially after a viral illness, (viruses deactivate this enzyme in order to survive, and in many chronic health conditions). It is also a slow and inefficient process, which means that the majority of us, are probably deficient in these essential fatty acids.

There are not many foods that are high in EPA and DHA fatty acids. These foods include organ meats such as kidney, liver, and intestine; the other source is from fish. The fat that fish contain in very high in both EPA and DHA fatty acids, and they contain other nutrients that make them far better for the body to digest in comparison to organ meats.

Research has shown that people who are training that eat three to four servings of fish a week absorb more oxygen into their system. So puts less strain on their heart compared to people on other diets. This means that people who are ingesting omega-3 fatty acids will be able to train longer, and lose more weight compared to people who aren’t getting enough omega-3 fatty acids in their diet. Research has also shown that people in western society’s get around ten times the amount of omega-6 fatty acids in their diet compared to omega-3 fatty acids. A healthier ratio would be around four times the amount. Eating oily fish would be an enjoyable way to achieve this rebalance.

Even with the substitution of fish into a person’s diet it is hard to contain a regular amount of omega-3 fatty acids in a diet. It is important to have a continual supply of omega-3 fatty acid, because it takes weeks for the fatty acids to be incorporated into your heart’s muscle cells. It is important to take a supplement that contains the fish oil that is high in omega-3 fatty acids.

Try to get supplements which have a much higher ratio of EPA to DHA, as these have been found to be more effective. Taking a supplement in addition to eating more fish in your diet will ensure that you get all the benefits that omega-3 fatty acids have to offer.

Understanding that our body requires certain fats and oils in order to function more efficiently will help you to lose more weight. In addition to the weight loss benefits of essential fatty acids. Studies have shown that omega-3 fatty acids have helped to prevent heart disease, and joint inflammation, in addition to helping both the hair and skin to be more healthy and vibrant.

If you want more info on omega 3 and fat loss, why not check out Mike Geary’s “Fat Burning Kitchen” ebook which can be purchased here.
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Appetite – Omega-3s may help control appetite, satiety and promote weight loss. Parra D, Ramel A, Bandarra N, et al. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite. 2008;51(3):676-80.

Obesity – Omega-3 fatty acids prevent increases in abdominal fat. Sneddon A, Tsofliou F, Fyfe C, et al. Effect of a Conjugated Linoleic Acid and omega-3 Fatty Acid Mixture on Body Composition and Adiponectin. Obesity (Silver Spring). 2008; [Epub ahead of print]