Fish oil may or may not help you with weight management, or more specifically, fat management. Several factors come into play, some of which can enhance the positive effects of fish oil and others of which can undermine them.
Many studies have explored the effects of fish oil weight loss. However, comparatively few have contended with factors that can influence the results, either positively or negatively. If you search for studies on fish oil vs. weight loss on our national medical database, PubMed, you will find studies that show seemingly contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
In addition, this study also showed that a crucial factor for getting positive effects from fish oil is exercise. Even moderate exercise, such as walking for 45 minutes at 75 percent of age-predicted maximal heart rate, just 3 days each week, boosts the benefits of fish oil. In the absence of exercise, the effects of fish oil are insignificant.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home lessons:
1) Vegetable oils undermine the benefits of fish oils. This lesson points directly to the modern intake of omega-6 to omega-3 fatty acids in a ratio of about 20:1, which should be closer to about 2:1. In other words, we should consume less vegetable oil and more fish oil.
2) The positive effects of fish oil for fat loss and lean body mass are enhanced by even moderate exercise. Indeed, such effects are insignificant without exercise.
3) The positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits of fish oil.
4) The minimum intake of fish oil should be at least 1.5 grams per day, with 2-3 grams being even better. The best fish oil supplements offer the highest amounts of the two main omega-3 fatty acids from fish - i.e., EPA and DHA.
Many studies have explored the effects of fish oil weight loss. However, comparatively few have contended with factors that can influence the results, either positively or negatively. If you search for studies on fish oil vs. weight loss on our national medical database, PubMed, you will find studies that show seemingly contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
In addition, this study also showed that a crucial factor for getting positive effects from fish oil is exercise. Even moderate exercise, such as walking for 45 minutes at 75 percent of age-predicted maximal heart rate, just 3 days each week, boosts the benefits of fish oil. In the absence of exercise, the effects of fish oil are insignificant.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home lessons:
1) Vegetable oils undermine the benefits of fish oils. This lesson points directly to the modern intake of omega-6 to omega-3 fatty acids in a ratio of about 20:1, which should be closer to about 2:1. In other words, we should consume less vegetable oil and more fish oil.
2) The positive effects of fish oil for fat loss and lean body mass are enhanced by even moderate exercise. Indeed, such effects are insignificant without exercise.
3) The positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits of fish oil.
4) The minimum intake of fish oil should be at least 1.5 grams per day, with 2-3 grams being even better. The best fish oil supplements offer the highest amounts of the two main omega-3 fatty acids from fish - i.e., EPA and DHA.
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