Excess weight, lack of a waist, unhealthy heart and joint pain - this is often the result of poor nutrition, when the diet does not contain a source of Omega-3 essential acids, which are rich in fish oil. If you include this healthy product in your daily menu, you can get rid of the problems listed above, get into good shape, that is, lose weight.
The benefits of fish oil for the heart muscle
The product is of greatest value for heart health. An entire study conducted at the end of the last century was devoted to this property.
GISSI-Prevenzone researchers conducted an experiment in which about 11,323 subjects who had suffered a heart attack participated. After three and a half years, people who took one gram of fish oil daily had a 50% reduction in their chances of relapse and death from a heart attack.
Results like these are truly amazing. Thus, it turns out that fish oil will help a person whose risk of dying from a heart attack is one hundred percent.
A similar study was conducted in Japan. It showed that combining this beneficial product with a statin can increase the chances of survival by an additional 16% in those who have suffered a heart attack.
Results like these are truly amazing. They confirm the benefits of Omega-3 for the heart muscle, and, consequently, the entire body as a whole. It's hard to believe that including just one food can save a life, but research supports this fact.
How does fish oil affect joints?
Exercise is good for your overall health, but heavy squats, presses, and bench presses can take a toll on your joints, which age much faster. Anyone who plays sports at a professional level and lifts heavy weights every day has to face a similar problem.
You don't have to make such sacrifices. It is possible to be in good physical shape and have healthy joints if you take omega acids. Most people suffering from joint pain immediately feel relief from their condition after consuming fish oil daily. The main thing here is to consider the dosage. To prevent death from a heart attack, you need to take 1-1.5 g.
This dosage is not enough for joint pain. Some people may need to take double or triple the amount of drugs and complexes containing multifunctional fatty acids, since it all depends on the condition.
Fish oil for weight loss? Does it work...
What to do to get rid of kilograms?
If a woman wants to lose excess weight, she needs to visit a nutritionist who will select an individual nutrition plan and prescribe a set of physical exercises. At the same time, a course of taking fish oil capsules is carried out. Only such an integrated approach will help you effectively lose weight, improve metabolism, lower cholesterol, and ease the work of the heart. During treatment, you must strictly adhere to the recommended dosage. Otherwise, the dietary supplement may lead to harmful consequences in the form of diarrhea and obsessive bad breath.
What effect does fish oil have on weight loss?
This is the first question that interests many who want to bring their weight back to normal. Three fats are responsible for the fat burning process in the body: CLA, EPA/DHA. The last two are Omega-3. They, being fats, which sounds quite paradoxical, help get rid of excess weight.
To become fit, you need to abandon the previously established stereotype. So, in the 80s and 90s of the last century, bodybuilders ate foods that were practically devoid of fat. Research on the effect of fish oil on weight loss began relatively recently.
The results obtained during clinical studies prove the real effectiveness of the product. Potential fat burning properties have been identified through more extensive cellular and molecular biological studies.
Does fish oil help you lose weight without exercise?
To answer this question, it is necessary to consider the results of ongoing research. The international journal Obesity conducted an experiment in which 324 overweight and even obese men took part. The subjects went on a diet that included a reduced total caloric intake. Fatty or lean fish or fish oil capsules were added to the meager diet.
The diet for losing weight was not thought through to the end. Half of the menu consisted of carbohydrates, and proteins accounted for no more than twenty percent of the total diet. The subjects did not engage in sports, that is, no additional activity was provided during the experiment. Initially, the study, as one can understand, did not pursue any “great” goal.
The average weight loss was about 6 kilograms. Men who ate fish or took a course of omega acids lost one kilogram more. Even those who ate lean cod fillets had a similar result. The researchers could not explain this fact, but, as you might guess, it is due to the presence of omega acids.
The first scientific study to prove the effectiveness of fish oil for weight loss was conducted in 1997. Participants were on a diet that included eating 50% carbohydrates and replacing 6 grams of regular fat with fish oil for the last 3 weeks of the 12 weeks the experiment lasted. This was done in order to compare the overall results of cutting calories and the effect of the product on fat burning processes. The product was introduced into the diet of some participants, not all.
People who ate fish instead of fat for 3 weeks lost 1 kilogram of weight during this period, while the remaining group of subjects lost approximately 300 grams over the same period, that is, 3 times less. To many, of course, such results may not seem entirely impressive, but one should take into account the fact that the participants in the experiment did not exercise, but only replaced regular fat with fish oil, and their diet consisted almost entirely of foods rich in carbohydrates.
These studies confirm that fish oil allows you to lose weight even when a person does not engage in any physical activity and consumes large amounts of carbohydrates.
Fish oil and exercise
The most interesting and extensive study was published in one issue of the American Journal of Clinical Nutrition. It, unlike those described above, consisted of using fish oil in the form of a liquid supplement. It has a high concentration of DHA.
The subjects were a group of men. Some used sunflower oil, while others used liquid fish oil. Some participants did physical exercise, and some did not exercise. The training involved activity at 75% of maximum heart rate for 45 minutes. The exercises were performed three times a week.
The best results in losing weight were demonstrated by those who engaged in physical activity and consumed liquid fish oil than other groups of subjects. The study authors noted the fact that regular aerobic exercise and DHA-rich fats can reduce body fat.
One important point missing from the published data because it wasn't specific to weight loss was heart rate. Men who consumed fish oil had a significantly lower heart rate than those who did not take Omega-3 acids.
The exercises that the subjects performed boiled down to the fact that it was necessary to achieve 75% of the heart rate, which required much more effort for those who drank fish oil. This is one of the things that led to this group of subjects losing more weight than others.
The mechanism by which fish oil affects heart rate has not yet been fully studied. Currently available research only shows that the use of EPA and DHA, which are contained in Omega-3 acid, can change the electrochemistry of the heart muscle. This is the main reason that the product reduces the likelihood of death from a heart attack. This, as one might assume, is the main reason why the frequency of contractions of the heart muscle decreases.
The study described above proves the effectiveness of fish oil in the process of losing weight. The product can be introduced into the diet as a supplement, that is, without exercise, being a passive assistant in the loss of excess fat deposits. It is possible to achieve even greater results if you engage in certain physical activities. The main thing is to take into account the fact that some mechanisms actually enhance lipolysis, while others do not have any such effect.
Use for weight loss
Excess weight appears mainly due to metabolic disorders. The best way to combat this problem is with proper nutrition, exercise, and adding foods that speed up metabolism to your diet. The latter are often replaced with dietary supplements, which include fish oil. It is a source of vitamins and Omega-3 essential fatty acids.
The benefit of the supplement lies in its indirect effect on weight loss and improved metabolism. When the concentration of insulin in the blood decreases, the body processes fats rather than carbohydrates for energy. The supplement regulates insulin levels and prevents the body from creating fat reserves. In addition, it has the following beneficial effects:
- normalizes the functioning of the gastrointestinal tract;
- inhibits the production of stress hormones;
- reduces cholesterol and helps to use it as a source of energy.
Omega-3 saturates the body with essential fatty acids, the lack of which can cause pathologies such as diabetes, obesity, depression, hyperactivity, etc. The substance prevents the development of cardiovascular diseases.
How to make fish oil work
Weight loss has been observed in studies where people engage in physical activity, as well as in experiments where exercise was completely eliminated. To improve the effect obtained from taking fish oil, there are several proven methods:
- an increased concentration of DHA prevents the formation and promotes the destruction of adipocytes before they become immortal fat cells;
- chylomicrons and fats are cleared especially well when consuming fish oil after a meal, which allows you to choose the best time to take the supplement to enhance the maximum effect;
- reducing the frequency of contractions of the heart muscle allows you to increase the level of the desired load in order to achieve the highest intensity during physical training;
- Omega-3 oxidizes fats in the fat layer and helps regulate mitochondrial mechanisms.
Increased sensitivity to insulin is not included in the list of mechanisms that contribute to improved results from taking fish oil. Examining a wide range of studies on this subject allows us to understand that this aspect has a fairly small effect, especially in healthy people. Insulin sensitivity is more pronounced in those who suffer from type 2 diabetes.
Omega-9
Monounsaturated Omega-9 consists of oleic acid. Included in most vegetable oils. Contained in nuts, pork, poultry, pork and beef fat.
Omega-9:
- prevents the formation of cholesterol plaques on the walls of blood vessels;
- stabilizes metabolic processes;
- participates in the synthesis of hormones;
- increases immunity.
Lack of connection provokes:
- drying of the skin and mucous membranes;
- brittle nails;
- hypertension;
- weakness;
- digestive disorders.
The listed beneficial properties of fatty acids are not a reason to “pounce” on fried meat and lard in huge quantities. It is important to maintain the optimal level of Omega content for the body.
What do you need to do to start losing weight?
There are at least two reasons to take an omega acid complex. First, Omega-3 supplementation can help prevent death after a heart attack. Secondly, it really helps to lose weight even for those who do not engage in any physical activity.
To achieve the desired slimness, you need to follow a few fairly simple rules:
- The dosage is directly determined by the results that a person wants to get. If you need to lose no more than 15 kg, the supplement should be taken twice a day, 1-2 g. When getting rid of more kilograms, you need to drink 5-6 g.
- Fish oil should be consumed after meals. This avoids bile discharge and indigestion. The optimal course duration is 25 days. Then be sure to take a break for up to 5 months.
Instructions for using the drug for weight loss include:
- Choosing a natural and effective supplement, since cheaper brands often cause nausea, requires taking an increased dosage. The product that contains the maximum concentration of DHA is considered the most useful, and this is what you should purchase.
- To get noticeable results, the amount of healthy fats you take (EPA and DHA) should be between 2 and 3 grams per day. This is the minimum dosage. And if obesity is present, then it can be increased to 5 grams. Everything is individual.
- If you consume the minimum daily intake, then it can be drunk at one time. Larger dosages should be divided into 2 doses, for example, in the morning and in the evening.
- It is best to take the supplement with a meal. When consuming fish oil in the morning, it is ideal to drink the product with breakfast. This will reduce the likelihood of oxidation of acids entering the body as energy.
It's no secret that fish oil is not a great-tasting delicacy. Some people may feel nauseous after taking this supplement. If this happens, the product must be placed in the freezer. Frozen fat is much more pleasant to eat, and it no longer causes disgust.
Contraindications
For weight loss, fish oil should not be taken by people who have hypervitaminosis of calcium and vitamin D. Tablets are contraindicated in the presence of the following disorders:
- individual intolerance and allergies;
- stones in the bile and urinary tract;
- hyperthyroidism (increased thyroid function accompanied by hormonal disorders);
- pulmonary tuberculosis.
In case of pathologies of the heart, liver and kidneys, during breastfeeding, you should first consult a doctor.
Pregnancy is also considered a contraindication. Despite the fact that the body needs omega-3 fatty acids during this period, vitamin A can cause pathologies in fetal development.
Taking fish oil alone is not enough to stay slim. It is necessary to limit yourself in food and actively engage in sports.
