People give a surprise look when we say that Fish Oil is good for weight loss.
But, the fact is a fact. Several studies conducted on the efficiency of fish oil w.r.t health improvement have given positive results.
In this article, let us find out how fish oil helps in losing weight, correct dosage, health benefits, natural omega 3 food sources and best supplements.
What is Fish Oil?
Fish oil is extracted from fatty fish. It is rich in Omega-3 and Omega-6 fatty acids, which are also known as Polyunsaturated Fatty Acids (PUFAs).
They’re extremely better than the saturated fatty acids and are beneficial for improving our overall health.
There are actually 3 types of Omega-3 fatty acids, namely EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and alpha-linolenic acid (ALA).
While the ALA synthesization is possible by humans, it is not the case with EPA and DHA.
So, fish oil or fatty fish are the only source from where you can get the required dosage of Omega 3 fatty acids (EPA and DHA).
How Does Fish Oil Help You Lose Weight?
One common problem found across many individuals is that they’re not getting Omega-3 fatty acids from general food sources, which is one of the main reasons why people are gaining weight.
A] Fish Oil Decreases Appetite & Promotes Fullness
In an experiment done on obese patients, it is found that those who were given calorie restricted diet along with long-chain omega 3 fatty acid supplements have reported higher satiety levels.
So, it is proven that consuming fish oil supplements or eating fatty fish help curb your appetite and also keep you full for longer periods.
B] Fish Oil Helps in Fat Burning
Do fish oil burn fat? Well, yes! Fat oxidation is a process where the fat molecules are broken down into triglycerides and fatty acids.
Since, our body cannot utilize fat directly as the energy source, this process is necessary.
And, it is also to be noted that high triglycerides levels in the blood can be very harmful.
Thanks to fish oil, it helps in mobilizing the fat and therefore let you lose weight.
C] Fish Oil Lowers Triglycerides and Bad Cholesterol (LDL)
As we said above, triglycerides are very harmful to our health. They are the end-products of fat digestion process.
When you consume unhealthy fast foods, your triglyceride levels increase, thereby putting you at the risk of getting obesity and heart related issues.
The Omega 3 fatty acids present in the fish oil help lower these levels, thereby protects you from gaining weight.
In the same way, it reduces LDL or bad cholesterol levels in the blood.
So, if you’re obese or diabetic, it is highly advised to include fish oil or omega 3 supplements in your routine for a better health.
D] Fish Oil Helps with Building Muscle
It is well-known fact that in order to increase the metabolic rate of person, the best thing he can do is build muscle.
And, supplementing with fish oil is found to aid muscle anabolism and promote muscle mass.
E] Fish Oil Reduces Inflammation
FIsh oil is anti-inflammatory and it also helps in improving your immunity.
Do note that prolonged periods of stress is also another reason why one gains weight.
F] Fish Oil Prevents Insulin Resistance
Insulin resistance is a stage when you blood sugar levels get spiked up constantly. When your body becomes resistant to insulin, you feel hunger as your cells are devoid of glucose.
As a result, you end up eating more and tend to gain weight.
Studies have shown that that consuming fatty fish or fish oil supplements helped in preventing insulin sensitivity.
These are a few major advantages of fish oil for weight loss. Besides fat burning, omega 3 fatty acids also promote overall health and wellbeing.
G] Other Health Benefits of Fish Oil Include:
- Improves heart health
- Reduces blood pressure
- Delays aging
- Improves skin health
- Reduces hair fall
- Reduces visceral fat (abdominal fat)
- Reduces the risk of getting arrhythmia
- Prevents Osteoporosis
- Reduces stress and anxiety
- Promotes muscle mass
- Reduce swelling, pain and also soothes sore muscles
Omega 3 Fish Oil Dosage for Weight Loss
Omega 3 fatty acids can be obtained either by consuming fatty fish or by taking fish oil pill supplements.
Here is how much fish oil you’ll need to lose weight.
- To Lose Weight – 800 to 1000 mg/day
- To Promote Overall Health – 500 mg/day
Please note that the dosage varies from one individual to another, depending on age, medical history and gender. So, consult your doctor so that he can suggest you the right dosage based on your requirements.
Is It Safe to Consume Fish Oil While Pregnant?
Omega 3 Fatty Acids (EPA and DHA) are beneficial for both baby and mother. They help in the development of eyes and brain. Getting the right dosage of fish oil supplements during pregnancy will help prevent preterm delivery.
So, you can have omega 3 supplements during pregnancy.
But, consult your doctor to know the right dosage based on your personal needs.
Foods High in Omega 3 Fatty Acids
Omega 3 can be found in all kinds of fish, but fatty fish are said to have higher levels of Omega 3 fatty acids.
- Mackerel (5134 mg per 100 grams)
- Salmon (2260 mg per 100 grams)
- Cod Liver Oil (2664 mg per tbsp)
- Herring (1729 mg per 100 grams)
- Shellfish (672 mg per 100 grams)
- Sardines (1480 mg per 100 grams)
- Anchovies (2113 mg per 100 grams)
- Caviar or FIsh Eggs (1086 mg per tbsp)
- Flaxseeds or Flaxseed Oil (2338 mg per tbsp seeds or 7196 mg per tbsp oil)
- Chia Seeds (4915 mg per ounce or 28 gms)
- Soybeans (1443 mg per 100 grams)
- Walnuts (2542 mg per ounce or 7 in count)
- Enriched Dairy Foods
- Wild Rice
When is the Best Time to Take Fish Oil for Weight Loss?
The best times to take fish oil supplements are –
- Morning: 30 to 60 minutes after waking up
- Afternoon: 30 minutes before having your meal
- Night: 30 minutes before getting to bed
Best Fish Oil Supplements in India 2018
St.Botanica is one of the leading herbal cosmetic brands that is known to follow strict and safe testing practices.
Their products are research based and without chemicals and additives. They make use of 100% natural ingredients so that the end-user get benefited.
The St.Botanica Fish Oil Capsules contain 660 mg omega-3 fatty acids (330 mg EPA and 220 mg DHA).
Fortunately, these tablets don’t have any bad smell and will not give you burps.
These ultra-pure 1000 mg fish oil tablets are better absorbed and leaves no fishy aftertaste.
These pills are made from highest quality cold water fish.
You can purchase them online at Amazon.in
How to Take Fish Oil Pills for Weight Loss?
You can consume 1 pill every day at the designated times mentioned above. I personally recommend taking them after lunch for better results.