Long chain omega-3 polyunsaturated fatty acids, n-3 polyunsaturated fatty acids, or simply omega 3 is a healthy type of fat that you can find in deep sea fish, including swordfish, shark, mackerel, and salmon. Canola oil and walnuts also contain omega 3, which actually has three types namely docosahexaenoic acid, eicosapentaenoic acid, and alpha-linoleic acid.
Aside from being healthy, many weight loss plans include omega-3 fatty acids, including the Ornish plan, which says you need to have one gram or less of omega 3s per day. Meanwhile, the Atkins and the Zone diets recommend that you should consume about three to four grams of the fat each day. Based on the USDA Food Guide Pyramid, one gram up to three grams of omega 3s can help you lose weight.
Does It Really Work?
Before you start rushing on adding omega 3s in your diet, you should know that there is no strong evidence that states this fatty acid can stop you from gaining weight. According to a researcher from Fred Hutchinson Cancer Research Center named Mario Kratz, PhD, omega 3s don’t have a direct effect on your goals to losing weight. This is something that he discovered, along with his team, when they conducted a research on a diet that puts an emphasis on consuming omega 3s.
However, this does not mean omega 3s are ineffective. If you are obese or overweight, this fatty acid can help you eliminate or prevent health conditions linked to your case, including heart disease. Additionally, omega 3s can help improve your body’s sensitivity to glucose and can help reduce your resistance to insulin. It also fights arthritis symptoms and other conditions that involve inflammation. What’s more, omega 3s can speed up the oxidation of fat by means of encouraging a receptor found in the liver that is responsible for storing fat.
If you think about it, you should definitely add omega 3 fatty acids in your diet, especially if you intend to manage your weight. Instead of foods that contain saturated fats, omega 3s are definitely much healthier. Start today by changing your diet. For instance, instead of beef, choose salmon. When you cook food, use canola oil and not butter.
Omega 3 fatty acids can help you maintain good health as you watch your weight. Incorporate these fatty acids to your diet, which may consist of green leafy vegetables, nuts, and fish. These healthy fats can actually complement your diet and your overall weight loss plan.