Fish oil has the potential to help with weight loss and fat metabolism. Certain factors can these positive effects and others can completely undermine them.
Many studies have looked into the potential role of fish oil weight loss. Unfortunately, very few have explored the effects of other factors on their results, either negatively or positively. This explains why so many reports on PubMed, our national medical database, have contradictory conclusions.
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.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
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) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable 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 benefits of fish oil can be completely undermined by dietary sugar. Indeed, fructose and its occurrence in so many foods and beverages can be especially harmful against the otherwise beneficial effects of fish oil.
4) At least 1.5 grams of a good fish oil supplement should be taken daily. Taking 2-3 grams would be even better. Moreover, be sure to choose fish oil supplement for the highest amount of the two main omega-3 fatty acids in fish oil, which are EPA and DHA.
Many studies have looked into the potential role of fish oil weight loss. Unfortunately, very few have explored the effects of other factors on their results, either negatively or positively. This explains why so many reports on PubMed, our national medical database, have contradictory conclusions.
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.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
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) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable 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 benefits of fish oil can be completely undermined by dietary sugar. Indeed, fructose and its occurrence in so many foods and beverages can be especially harmful against the otherwise beneficial effects of fish oil.
4) At least 1.5 grams of a good fish oil supplement should be taken daily. Taking 2-3 grams would be even better. Moreover, be sure to choose fish oil supplement for the highest amount of the two main omega-3 fatty acids in fish oil, which are EPA and DHA.
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