A supplement that has become increasingly popular is fish oil. It is widely thought that taking fish oil could be an effective technique for losing weight. In fact, it's said that fish oil has properties which can help reduce body fat by lessening inflammatory effects and increasing hormones that regulate food intake.
The reason for this might be is because fish oil uses omega-3 fatty acids. These fatty acids, naturally found in fish, are known to have a number of health-boosting properties.
Fish that are good sources of omega-3 fatty acids are albacore tuna, wild salmon, sardines, mussels, and trout. Additional fish include herring and mackerel.
Fish oil contains several types of omega-3 acids which include a-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Another omega-3 fatty acid, known as alpha-linolenic acid (ALA), is typically found in vegetable oils (flaxseed, canola (rapeseed), and soybeans) along with nuts, seeds as well as certain meats and vegetables. ALA can also be found in some dairy products like cheese, margarine, and milk.
Besides weight loss, omega-3 fatty acids" can promote good health by lowering blood pressure, reducing inflammation and preventing the formation of blood clots. Other potential benefits of omega-3 fatty acids is that they can help the body combat cancer-causing agents and ease the symptoms of various diseases, like joint and bone pain.
The acids also work to protect the lining of the arteries from damage and counteract the production of plaque. Furthermore, omega-3 fatty acids are shown to be beneficial for mental health, fighting against depression and anxiety.
Many sources have claimed that fatty acids can help boost skin health and slow aging.
How Can You Utilize Fish Oil for Your Weight Loss Journey?
Results vary from person to person, meaning the fish oil won't work for everyone who takes it.
Figure Out The Dosage
This is a tricky one. Sources have provided different amounts for the recommended dose. A common suggestion is to find a supplement that's at least 500mg of DHA and EPA combined. According to FDA, it is safe to take no more than 3000mg of fish oil a day.
If you are unsure, you can speak with a physician about the dosage you should take for your weight. You can increase the dosage as approved by the physician. A user shouldn't take under or more than the amount recommended.
It's advised to take fish oil at least 30 minutes before or after a meal. If you prefer, however, you can take the supplement with your food.
Don't forget to exercise. Taking the fish oil with a workout routine can boost fat-burning effects.
Make Dietary Changes
Eat a healthy diet. This has been said a million times, but it works.
Add more healthy fats such as beans and nuts. Make yourself vegetable salads. Also, be sure to limit the fatty dressings.
Try as much you can to avoid anything full of unhealthy fats. This means no stuffing your face with fast food every chance you get. It tastes good, but it won't improve your health in the long run.
Cut down on the salt and refined sugars. If you're craving anything sugary, eat some fruit. Keep in mind that it is possible to make sweets without the use of processed sugar. All that stuff companies put in prepackaged goodies isn't worth your health.
Do not consume alcoholic substances while taking the supplement.
Mediation Can Help
Trying to cope with stress can take a toll on your mind and body. Stress may be a reason as for why so many struggles to lose weight. The incorporation of meditation techniques into your daily routine can help boost your mental health.
For pregnant women, it's advised to not take the supplement before speaking with a physician.
Also, refer to a physician if you are currently experiencing any health problems. Notify if you are taking any medications for your condition (s) or other supplements for weight loss.
In addition, be mindful if you're someone with fish allergies.
It may appear that it's most effective to take high doses of the fish oil for weight loss, This, however, may not be the best option for some users.
It's crucial that people are aware of the side effects fish oil can cause if taken in high amounts. Common symptoms of high dosage include diarrhea, nausea, low blood pressure, abdominal pain and. It may even cause you to have foul breath or a fishy aftertaste.
Please let the physician know if you experience any side effects.
What are the Benefits of Fish Oil for Weight Loss?
Fish Oil May Help Curb Hunger
It has been shown that taking a few supplements of fish oil can make you feel fuller than you normally do after eating a meal.
One of the ways fish oil does this is by increasing the production of the leptin hormone. This hormone, produced by the body's fat cells, which helps regulate appetite.
It works to reduce hunger by triggering the hypothalamus, a part of your brain. How this works is that leptin stimulates the synthesis of a-MSH, a hormone that suppresses hunger. Leptin also decreases the activity of hunger-promoting neurons in the brain.
May Boost Insulin Sensitivity
It is also believed that taking fish oil increases insulin sensitivity.
Our bodies receive proteins, fats, and carbohydrates from the food we eat. Insulin, a hormone produced by the pancreas, plays an important role in the metabolism of those nutrients. How it does this is by signaling for the liver to convert glucose into glycogen and store it in body cells.
Insulin sensitivity refers to the body's ability to tolerate activity of insulin. If your body responds well to the hormone, then you have insulin sensitivity. Compared to someone who is insulin resistant, your body won't need as much insulin to store glucose.
Insulin resistant would describe a person with low insulin sensitivity. This occurs when the body cells don't respond well to the insulin. As a result, the body requires a great amount of insulin to store glucose.
As a result, insulin begins to store excess amounts of glucose, which leads to more fat storage within the body cells.
Too many carbs itself can spike insulin. As the body can store a limited amount of space for storing carbohydrates, high levels can be dangerous.
In addition, insulin resistance can cause inflammation.
Can Reduce Inflammation
The omega-3 fatty acids in fish oil have anti-inflammatory properties. Inflammation is a cause of weight gain and can make it difficult to lose weight.
We know consuming excess amounts of foods that are fried, rich in saturated fats, or loaded with refined sugar can be a cause of inflammation. These foods contain a questionably high amount of AGEs. Though advanced glycation end products can be beneficial for the body, consuming too much of them isn't good.
Fish oil counteracts harmful effects by blocking the inflammatory agents. An 18-month study was carried out on participants who were suffering from arthritis, a condition described as inflammation of the joints. While taking the fish oil, participants experienced a decline in their symptoms. In this case, the fish oil was able to reverse the inflammatory effects.
Fish oil reducing inflammation could mean lowering the risk for chronic diseases like Type 2 diabetes, heart failure, and cancer.
May Lessen Stress Hormones
Stress hormones, cortisol, and adrenaline have been linked to weight gain.
Unlike insulin, cortisol is a catabolic hormone. Cortisol functions to break down muscle tissues into amino acids. The amino acids are released to the liver and converted into glucose.
By being under stress, you cause your body to release unnecessary amounts of these hormones, resulting in muscle degradation and potentially fat storage.
In many cases, cortisol increases appetite. Stress can provoke people to eat more than they should and usually not what's healthy. What many labels as "comfort food" is mostly processed foods that are packed with unneeded quantities of salt, sugar, and fat. On top of that, stress can slow down your metabolism.
It's widely thought that fish oil may have some anti-catabolic effects as a study has revealed the decline in cortisol levels of male participants who consumed fish oil.
Can Reduce Triglyceride Levels
High levels of triglycerides, otherwise known as hypertriglyceridemia, is a potential cause of weight gain. Triglycerides are a common type of fat found in the blood. Eating large quantities of foods like cheeseburgers, French fries, pizza, and doughnuts can raise triglycerides. Anything that contains a lot of cholesterol, saturated fats and trans fats is best restricted or avoided when you're dealing with hypertriglyceridemia.
The eicosapentaenoic acid in fish oil is said to be effective for treating elevated levels of triglycerides.
Can Promote Muscle Growth
Studies have reported that fish oil stimulates protein synthesis, a key component in building muscle mass as well as slow down the process of muscle protein breakdown. Participants included men and women, from 25 to 45 years of age, were given a 4g dosage of fish oil every day for eight weeks.
The supplement managed to stimulate the activity of the mTOR-p70s6k signaling pathway. The pathway serves as the control system for muscle protein anabolism as well as muscle cell growth.
With its anti-catabolic properties, fish oil can reduce the activity of the ubiquitin-proteasome system, responsible for the degradation of muscle proteins.
The catabolic (breaking down) and anabolic (building up) metabolism processes have to be balanced or your body will be breaking down muscle at a faster rate than it's supposed to.
Seeing the benefits, it shouldn't give fish oil a try. Now, you don't have to take my word for it as it's up to you to decide whether this would be a good choice. There is a broad selection of options out there to consider. It's about finding what works best for you.
Though there aren't a guarantee of fish oil works for all people, it is definitely something to keep in mind. Studies have proven that it has potential. As indicated, you don't have to take it by itself. Have it with a delicious, nutritious meal.
It's preferred that fish oil is consumed with high-fat foods (the good fats, of course) for better absorption. Just pick a recipe that uses healthy fats and enjoys! If the oil works, it works. Use to your advantage and you'll be feeling great before you know it.
To make it easier, I advise users to do their research when it comes to weight-loss products like omega-3 fish oil. It always helps to do a little bit of digging.
Do whatever you need to make sure you're taking careful steps towards a healthy and happy future.