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Omega-3 and Weight Loss

Omega-3 and Weight Loss

How are omega 3 and weight loss associated? This article explains the meaning of omega 3, the health benefits it holds, and how are they associated with weight loss.
Veethi Telang
Fat, is a strong word. If you're even a tad like me, I'll assume that you've gotten yourself into making a hundred efforts to lose weight, and hence, have witnessed a bundle of crests and troughs, routinely. There are days when you set a perfect example of healthy eating - your meal doesn't go beyond vegetable soups, fruits, boiled eggs, and everything that your nutritionist said promotes weight loss... let me correct, quick weight loss. And then, there are days when you're a perfect example of a hogger - the eating frenzy that follows makes you feel like a roly-poly in just a couple of days. Mistake. Big mistake. If only a little, there's one advice I must dish out, even though I'm no nutritionist, that sudden abstinence or sudden binging never made it to a weight-loss bestseller.

Today, let's give up on the bizarre patterns of eating, and encourage ourselves to change our lifestyle, by including those meal options that not only promote weight loss, but are extremely healthy too. Lose weight we shall, but by proper healthy eating. Amongst the world of fat and fatty acids, there's one name that you come across every now and then - omega 3. It is not produced by our body, and hence, we need to obtain them through eating foods rich in omega 3. How about me telling you that if you need to shed those extra pounds, you need to consume foods rich in omega 3? Before we proceed to understanding the association between omega 3 and losing weight, let us first get acquainted with this extremely beneficial fatty-acid.

What is Omega 3?

There is bad fat which sits around your belly forever. And then, there is good fat which is not only beneficial for health, but is extremely important for your diet. Omega 3, aka n-3, is a polyunsaturated fatty acid (PUFA) that is found in oil-rich fish along with some plant oils. As is known, fatty acids are the building blocks of fat, and are required by the body to lead a healthy lifestyle. While some fatty acids can be made by the body, some cannot. Hence, for this reason, a dietary supply rich in these fatty acids is extremely essential for the body to maintain optimal health. Omega 3 fatty acids are needed for the growth and development of the body as they maintain cardiovascular health and brain function. Therefore, people who consume enough omega 3 in the form of fish or food made with omega 3 plant oils prevent themselves from many health risks and deficiencies.

Benefits of Omega 3 in Weight Loss

Not only fish like mackerel and salmon are rich in omega 3, but even nuts and nut butters, flaxseed, and olive oil are rich in omega 3. The first step to promote weight loss is to kick-start your metabolism, and that's what these omega 3-rich foods do. They are proven to activate your metabolism, and amplify the fat-burning capacity of the body by increasing blood flow to muscles. Obesity leads to poor blood flow and sugar control, and in worse cases, it leads to diabetes and high cholesterol.

However, inclusion of omega 3s in diet promotes blood circulation, and produces enzymes that allow fat to be used as energy, thus, fostering weight loss. It is then that people who're overweight are advised to follow a diet program dedicated to weight loss, that not only includes working out for maintaining blood sugar level, but also follow a diet that is rich in omega 3 fatty acids. Fish like Albacore Tuna, Herring, Sardines, Mackerel, and Salmon are some of the most common fish that are included in diets that are strictly devoted to weight loss. Diets rich in fish, olives, garlic, fresh fruits, vegetables, and nuts are considered to have a healthy balance of omega 3s, that make weight loss extremely easy for those looking forward to shed those extra pounds.

One of the many omega 3 weight loss benefits is that it reduces insulin levels, which increases our body's ability to convert fat into energy. What's more, many enzymes in our body are responsible for storing fat in various parts of the body. Foods rich in omega 3 help in decreasing this activity of enzymes, and therefore, help the body cut back on fat storage. With increasing weight, increases the risk of many common diseases such as high blood pressure, diabetes, heart problems, etc. A diet plan that comprises proper omega 3 dosage helps in burning more and more fat on a daily basis, thereby, leading to weight loss, and thus, reducing all risks associated with the above mentioned diseases. Following is a list of some foods rich in omega 3. Have a look at them so that you could include them in your weight loss diet plan:
  • Mackerel
  • Salmon
  • Flaxseed
  • Spinach
  • Canola
  • Cauliflower
  • Kidney Beans
  • Halibut
  • Chinese Cabbage
  • Tuna
  • Sardines
  • Tofu
  • Yogurt (containing omega 3 acids)
  • Soybeans
  • Herring
Cut down on fat!, we're advised. Well, not anymore. For healthy weight loss, one needs to understand the difference between saturated and unsaturated fat. While fries, burgers, pizzas, etc. are rich in saturated fat, it is these foods that promote weight gain like none other. However, the above list of foods are rich in omega 3s which are unsaturated fat that not only promote weight loss, but also keep common ailments at bay. Consult your nutritionist with regards to the amount of omega 3 that is adequate for your body for healthy and quick weight loss.