The benefits of fish oil for weight loss. Does fish oil make you fat? Is it possible to gain weight from omega 3?

From the history of the discovery and use of fish oil

The healing properties of this product were discovered in Norway more than a century ago. Its inhabitants, despite the harsh climate, had endurance and suffered little illness.

Inquisitive researchers began to look for the reason for their good health in their diet; they discovered that Norwegians eat fatty fish almost every day and do not gain much weight.

Based on this insight, pharmacist Peter Miller began to isolate oil from cod (salmon) and sell it as a food additive. Soon the benefits of fish oil became known in other countries.

In the era of industrialization and pharmacological discoveries (in the 20th century), this valuable product was practically forgotten, replacing it with synthetic analogues. However, science has returned to its study, since many studies have proven that natural and natural medicines are no less effective than artificial ones and, in addition, have a minimum of adverse reactions, i.e. practically safe for the body.

Modern medicine recognizes the beneficial properties of fish oil and widely uses it in practice. This product is especially valued for its unique amino acids - omega 3; when taken inside, these substances help strengthen the cardiovascular, nervous, and immune systems, and the drug also accelerates metabolic processes in the body, so the opinion that fish oil makes you fat is wrong, it is based on everyday reasoning without taking into account the true properties of this product.

Calorie content

There are 902 calories in 100 grams of this product and it is 100% fat. Apparently this is the basis for the conclusion that you can gain a lot of weight from fish oil. Of course, this is true if you consume all 100 grams of the product per day, which is half a glass! It is unlikely that anyone can drink such an amount of fat and it is dangerous to health in large quantities.

The dose of this drug for an adult is 1 tbsp. or 1-2 capsules containing 500 mg of oily solution.

Thus, if you take the product according to the instructions, it will help you “lose” kilograms, and not gain them, that is, gain weight.

Video

We usually think that they are all good in moderation. And this is true, but where to look for this measure? As a rule, experts advise focusing on the recommendations of ministries of health and relevant associations, based on available scientific data. For some substances these are recommended minimums, for others these are recommended maximums.

We are sure you know about the incredible benefits. And, in particular, about the benefits of omega-3 acids. But if you take supplements and try to buy fortified foods, does that mean you have too much acid in your diet? We'll figure it out right now.

Let's start with the fact that dietary recommendations are most often quite conservative. In the sense that they reflect the amount of nutrients needed to avoid obvious deficiency. Experts agree that the amount that will provide maximum health benefits may be slightly higher.

The required amount of omega-3 for healthy adults is 1000-1500 mg

. But the problem is that scientists have not yet established a “recommended intake” of acids, and what we accept as this should be called nothing more than “adequate intake.” In this case, we are talking about the amount of omega-3 that people on average get from their diet.

ALA, EPA and DHA

Quick and Dirty Tips reminds you that omega-3 is not just one nutrient, but an entire family of fatty acids. Some members of this family, such as eicosapentaenoic acid

(EPA) and
docosahexaenoic acid
(DHA) are more biologically active than others.
Among the latter is alpha-linolenic acid
(ALA), which is found in flaxseed. In other words, flaxseed oil and flaxseed oil are not interchangeable sources of omega-3.

Experts also say that “adequate intake” of omega-3 refers specifically to ALA, the least active form of fatty acids. Meanwhile, most of the research focuses on EPA and DHA, so intake would likely need to be higher to reap the benefits scientists claim.

How the drug works

Fish oil accelerates metabolism (triggers the mechanism of accelerated calorie burning), that is, it activates all biochemical processes in the body.

Do Fish Oil Make You Fat? No, on the contrary, by taking it systematically and playing sports, people can lose weight rather than gain weight.

This remedy promotes the absorption of necessary elements and the removal of waste, it reduces the level of “bad” cholesterol in the body, as if “cleaning” blood vessels, thereby preventing the accumulation and deposition of harmful substances in tissues.

Release forms

Fish oil is produced:

For their production, liver or meat of cod and salmon are used. The instructions must indicate the source from which the medicine was obtained.

The consumer can determine the quality of the preparations by color and consistency. Foreign suspensions indicate a spoiled product; brown or white color of the oil (capsules) “indicates” a high content of harmful substances in the medicine.

People who believe that fish oil capsules will help them gain weight should know about modern technologies for their production. Advanced pharmacological societies strive to release the drug after deep purification, with a high content of omega-3 (50-60%), and this form of the product is very suitable for people who want to “lose” weight.

Omega-3 price

In Moscow there are many pharmacies and online stores where you can order omega-3 acids, but the cost of the drugs differs. In addition, there are many of them now, they differ in their composition, manufacturing company and quality of the product. The table shows the most popular dietary supplement Omega-3 fish oil concentrate and several analogues that have positive reviews on the Internet.

Effectiveness studies

In order to test in practice whether fish oil in capsules or oil makes you fat, American doctors (from the University of Illinois in Chicago) conducted an experiment in the late 90s.

In one group, obese people drank fish oil for three months, while in the other they did not. As a result, it was recorded that volunteers taking the drug “lost” extra pounds (especially in the hips and abdomen), and in patients of the second group, the weight did not change or slightly increased, i.e. they got better.

Based on the data obtained, scientists stated that fish oil activates enzymes that help the body fight fat deposits and, when combined with moderate physical activity (gymnastics, swimming, walking), contribute to a smooth process of losing weight.

Sources:

Vidal : https://www.vidal.ru/drugs/fish_oil__42857 GRLS : https://grls.rosminzdrav.ru/Grls_View_v2.aspx?routingGu >

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Historical reference

The healing properties of fish oil were first discovered several centuries ago thanks to the efforts of the pharmacist scientist Peter Miller. He drew attention to the fact that Norwegians, despite the harsh climate of the country in which they live, get sick very little. When researching the reasons for this, he discovered that Norwegians consume large quantities of fatty fish.

After this discovery, Peter Miller began to isolate oil from fish liver and sell it in his pharmacy. The substance later spread and became known throughout the world.

Composition and properties of organic matter

Fish oil is a thick, yellow or reddish liquid. It has a consistency similar to fatty oil and has a fishy smell and taste. In pharmacies, this substance is sold in sealed capsules.

As for the composition of fat, it includes vitamins A and D, as well as fatty acids (primarily Omega-3). Thanks to these components, this substance is able to have a number of positive effects on the human body. It can normalize the functioning of the heart and blood vessels, lower pressure in the arteries, minimize the risk of diseases such as heart attacks and strokes, strengthen bones, teeth and nails, improve hair condition, stabilize the emotional background, positively affect the course of metabolic processes, increase brain activity brain and activate the body as a whole.

It is also important to note that fish oil is a fairly high-calorie product: per 100 grams there are 902 kilocalories. That is why many people wonder whether this substance makes them fat.

How it helps you lose weight

The calorie content of pharmaceutical fish oil is 902 kcal. per 100 g of product, which does not prevent women from using it for weight loss, which is confirmed by reviews. It will not only get rid of cellulite, but also help prevent its appearance. Why does fat make you lose weight and not gain weight? What's the secret?

The fact is that 10 g of the product contains 22 g of unsaturated fatty acids, vitamin D and 30 g of vitamin A. The benefit of Omega 3 for weight loss is that they normalize metabolic processes and force the body to recover and get rid of cellulite. Also its positive qualities are as follows:

• Vitamin D facilitates the transport of phosphorus and calcium to cells. It strengthens bones and tendons, and calms the nervous system.
• Vitamin A improves vision, helps hair and nails be healthy and strong. It also relieves inflammation and helps skin heal when damaged.
• Unsaturated fatty acids stimulate the synthesis of biogenic substances prostaglandins. They increase vascular tone and help activate blood circulation and metabolic processes. Prostaglandins improve vascular elasticity and stimulate the production of adrenaline.
• Unsaturated acids and vitamins from fat remove harmful cholesterol, help break down fat cells and convert them into energy.

Such beneficial properties could not go unnoticed by specialists in the field of nutrition. That is why the substance is often used as part of complex weight loss products (for example, Talia fat burner).

But you should not think that fish oil capsules alone can heal and relieve weight problems. They help, but the maximum effect is obtained with a complex combination of weight loss capsules, a low-calorie diet and physical activity.

Contraindications

Despite a number of beneficial qualities that have a positive effect on the human body, consuming fish oil can also cause negative consequences. Thus, the use of the substance is contraindicated for people suffering from disorders of the thyroid gland, urinary and gall bladders and kidneys. In addition, it is important to be aware of possible individual intolerances and allergies. Therefore, before you start regularly consuming fish oil, you should consult a qualified physician.

In addition, you should remember that you should not overuse fish oil. If there is an excess of it in the human body, negative consequences such as disorders in the gastrointestinal tract (for example, nausea) may occur. This is also evidenced by consumer reviews.

Contraindications for use

If there are health deviations such as various diseases of the thyroid gland, urolithiasis and cholelithiasis, renal failure, individual intolerance to the drug, the use of fish oil should be discontinued.

Why do people get fat? Doctors believe that this occurs due to metabolic disorders. Fish oil for weight loss is considered an effective remedy that not only normalizes weight, but also strengthens the body. However, taking it will bring maximum benefit if you combine it with physical education and sports training.

This natural weight loss product is extremely beneficial. It promotes rapid healing of the epithelium and soft tissues, activates the processes of regeneration and rejuvenation, eliminating foci of inflammation. Fish oil is recommended for the prevention of degenerative processes in the brain and the activation of blood circulation and mental processes in the brain. The natural substance is unique and multifaceted; it is used externally to treat frostbite and burns.

In what form is it produced?

Traditionally, fish oil is available in two pharmacological forms:

Both the fish itself and its organs (for example, liver) can be used to make the drug. Information about the raw materials must be indicated on the packaging and in the instructions. It is important to pay attention to the color of the substance - it should be transparent and uniform. Foreign components (for example, suspensions), as well as darkening and brown spots indicate poor quality of the product. It is also advisable to make sure that the seller has the necessary licenses and quality certificates so as not to purchase a counterfeit product.

Choosing fish oil

Fish oil-based products are sold in liquid and capsule form. In addition, there are three types of product: white, brown and yellow. A white drug that is sold in capsules is considered effective for general health, weight loss and getting rid of cellulite.

Fish oil capsules are the best option for regular use for the purpose of health improvement and weight loss. To produce the drug, cod liver is used, the extraction of which is established in the USA and Norway. Externally, the contents of the capsule resemble sunflower oil with a rather unpleasant taste and smell. The gelatin shell saves the situation, which allows you to take a healthy product without negative feelings.

When purchasing fish oil to get rid of cellulite and weight loss, pay attention to the following:

• A drug whose name contains the names “food” and “medical” is considered useful.
• Choose capsules whose fat is obtained from fish or animals.
• The drug obtained using molecular differentiation technology is more useful.
• Omega 3, in which the concentration of fatty acids is 15-30%, is more useful.

When choosing a drug, pay attention to its shelf life, which should not be more than 2 years. The weight loss effect of an expired product will be zero. Liquid forms of the product should be stored in a dark place, in dark glass bottles with a tightly sealed neck.

Effect on muscle gain

There is a belief that regular and systematic consumption of fish oil has a positive effect on weight gain, in particular, it increases muscle mass. Let's see if this is true.

Analyzing the process at the biochemical level, scientists came to the conclusion that the main component of fish oil (Omega-3 acid) is involved in a large number of metabolic processes that occur in the human body. Due to the fact that this substance oxidizes quite easily and quickly, it releases a large amount of energy. This energy allows the body to use proteins received more productively.

Thus, this fish product activates and, accordingly, increases the production of protein in the human body. This, in turn, leads to the acceleration of the process of gaining muscle mass. In addition, fish oil significantly reduces the level of stress hormone in the human body, which breaks down muscles. Due to such capabilities of this substance, fish oil is actively used by athletes, for example, bodybuilders.

What to Look for When Buying Omega-3 (Fish Oil) Supplements

When you're looking for omega-3 (fish oil) supplements, make sure you buy ones that are guaranteed to be free of contaminants and potentially harmful substances such as heavy metals and pesticides. The supplements you choose should also be concentrated, which should be indicated on the packaging. This means you'll get a significant amount of omega-3 fatty acids in one meal. A good product will contain at least 750 mg of EPA and DHA, the types of omega-3 fatty acids that are most beneficial for your body.

How to take it correctly?

In order to experience all the positive effects of a substance on your body, you must adhere to certain rules for its use. It is recommended to take fish oil after meals with plenty of purified water. It is important to remember that fish oil should not be taken on an empty stomach. Before using it internally, you must eat. Failure to comply with this rule can lead to diseases of the digestive system.

The maximum permitted dose for use per day is 6 grams. However, this amount should be divided into several doses (ideally, 2). If you plan to consume fish oil, which is sold in capsules in pharmacies, then it turns out that you will need to drink 2-3 tablets at one time.

Thus, we can be convinced that fish oil is a universal substance that has a positive effect on the human body as a whole. It also helps increase muscle mass, which is especially important for professional athletes.

However, before consuming fish oil, it is important to consult a doctor and familiarize yourself with the rules of its use and contraindications. Make sure that you are not individually intolerant to this substance, only then start taking it.

You will learn whether fish oil helps you gain weight in the following video.

Take fish oil for weight gain. Is it possible to gain weight from fish oil?

Mine to you with a brush, ladies and gentlemen! It’s Sunday, the rain has been pattering outside the window for the second day, so what better time to kill the worm and talk about nutrition, specifically on the topic of fish oil in bodybuilding. After reading, you will learn everything about its beneficial properties for a bodybuilder, how it affects muscle mass, how and when to use it correctly and much more useful things.

Take your seats friends, we are starting.

Fish oil in bodybuilding: what, why and why

I think when you hear the combination of fish oil, you immediately remember your childhood and the half-hour chase of your parents to drink this poisonous, healthy yellow substance.

Personally, I remember exactly this time, when I was little and was furious with my parents in every possible way, when they cared about my health and tried to persuade me to drink an incomprehensible oily liquid in a spoon.

How I turned my face up was something you should have seen, but you have to give credit to your loved ones, they always managed (after much ordeal) to pour fish oil into me.

https://youtu.be/vabjMPeikNo

Once, I remember, I was driving through all the rooms, locking myself in the toilet, but the treasured spoon still overtook me :). I won a couple of times, that is.

he agreed, as it were, to drink the oil, actually held it in his mouth, and then flew to the restroom and dealt with it as expected - with the water drain button.

Soon my relatives discovered this trick and forced me to open my mouth after the consumption procedure. In general, the music did not play for long.

Now I’m far from being a boy and I don’t need to be forced to drink fish oil, and not because it has become tastier, but simply because it’s necessary, and I got to this point, oddly enough, through bodybuilding. Those.

If it weren’t for the pulling of iron, I might never have returned to this painful children’s nutritional issue.

In this article, we will figure out why it is worth consuming fish oil for mere mortals) and especially for people who shape their physique with their own hands. So, let's go.

What is fish oil

Fish oil is an oil isolated from the adipose tissue (most often from the abdominal cavity and other tissues) of fish. Popular types of fish used for fish oil extraction are: mackerel, sardines, salmon, trout, and anchovies.

Relatively recently, the main form of release was a liquid consistency, which was poured into dark bottles and sold exclusively in pharmacies. Now the food industry does not stand still, and fish oil can increasingly be found on open sale in the form of capsules, i.e.

the fat is covered with a gelatin shell (so it does not oxidize and has a “quite” taste) and packaged in bags.

The most popular product in Russia is fish oil from the Biafishenol brand; it is produced both in pure form and with various additives in the form of herbs/berries/vitamins (algae, sea buckthorn, vitamin E).

Pharmacies also sell children's fish oil in transparent bags; it is better to leave it to the younger generation (up to 16

years).

As for the nutrient composition and nutritional value, they are as follows.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Fish oil for bodybuilding: omega-3 fatty acids

Fish oil is a substance containing PUFAs (polyunsaturated fatty acids) omega-3, plus vitamins A and D. Vegetable oils also contain PUFAs, both omega-3 and omega-6. An interesting fact is that the fish themselves do not produce this fat; they receive it along with the plankton that they eat. The colder the water in the reservoir, the more omega-3 fatty acids are contained in plankton.

Omega-3 fatty acids exist 2

+
1
forms:

• EPA – eicosapentaenoic acid;
• DHA – docosahexaenoic acid;
• ALA – alpha-linolenic acid (sources – vegetable oils/vegetables, for example).

Many people believe that fish oil can only be obtained from capsules. Yes, this is the main and most concentrated form of obtaining it, but there are other sources. Which? The following reminder will help you with this.

Fish Oil for Bodybuilding: Health Benefits

Fish oil is a very useful dietary supplement, especially for bodybuilders and fitness ladies who train in the gym and lead an active lifestyle. By consuming these fats, you will experience the following benefits:

No. 1. Increased protein synthesis

A key factor in muscle growth is protein synthesis. Fish oil has a powerful effect on increasing it. The form of omega-3, EPA, has the most significant effect on protein synthesis compared to DHA. The muscle-stimulating effect occurs when fish oil is consumed along with amino acids or protein.

Studies have shown that protein synthesis can be increased by 30%

when omega-3 fats are used in combination with sufficient protein or amino acids (versus no amino acids or protein in the diet).
In addition to increasing synthesis, fish oil has increased the cross-sectional area of ​​some muscles.
No. 2. Reduced catabolism, protein breakdown

The regulation of protein breakdown is controlled by various processes, and evidence shows that omega-3s (especially EPA) reduce this breakdown. In other words, EPA plays two unique roles in muscle growth - it stimulates protein synthesis and reduces protein breakdown, affecting completely different mechanisms in muscle metabolism.

No. 3. Maintaining a Healthy Immune System

When a person is sick, his immunity is weakened, and then it is very difficult to “get back into” the training process. Fish oil plays an important role in strengthening the immune system and increasing productivity. It provides significant support to leukocytes, the key cells of this system.

No. 4. Improved insulin sensitivity – fat loss

Excess weight and resulting large amounts of body fat impair the body's ability to manage blood sugar levels and maintain insulin sensitivity in muscle and fat tissue.

A major factor in fat loss is insulin sensitivity. If you have poor sensitivity, then it will be very difficult for you to lose excess weight.

Additional intake of omega-3 FAs improves the body's sensitivity to insulin.

An example of the effects of fish oil on insulin sensitivity and body composition is seen in a recent study of women with diabetes. 2

type, taking either
1.5
or
2.5
g of fish oil per day.

After 30

days, both groups reduced
percentage
and reduced their waist circumference.
The interesting thing about this study is the low dose group – 1.5
grams. They experienced the greatest belly fat burning.

Another study conducted at a US sports medicine clinic found that male participants who took fish oil lost significant weight and increased muscle production. In addition, taking fish oil helped reduce the level of the stress hormone -. The latter is a catabolic hormone that burns muscle and leads to the appearance of excess fat.

No. 5. Improving the delivery of nutrients to cells

Timely delivery and in full of all necessary nutrients is very important for the bodybuilder’s body. When a person begins to take fish oil as a dietary supplement, it changes the composition of the cell membrane, making it more permeable to the penetration of nutrients into the cells.

No. 6. Increased Metabolic Rate

Fish oil helps increase metabolism. This is achieved (including) by improving the delivery of nutrients and the overall “health” of cells.

No. 7. Reduced inflammation

Fish oil has a significant effect on the body's inflammatory response. Studies show that fish oil leads to a decrease in the expression of genes involved in inflammatory processes.

Thus, if you train intensely and hard, or do a lot of endurance training, then taking omega-3 will help you feel less of the effects of such exercise.

It turns out that fish oil reduces the acute inflammatory response to intense exercise.

In a recent study (US Institute of Physiology), young athletes took 3

grams of fish oil for
7
days and then performed very intense eccentric exercise to failure.

The results showed that compared to the placebo group, the fish oil group showed significantly lower levels of inflammatory biomarkers, less muscle swelling and less soreness and in response to exercise.

Researchers suggest that fish oil helped with the elimination of waste products produced in response to energy metabolism during exercise and increased anabolic properties in muscle tissue.

No. 8. Reduced triglyceride levels

Fish oil (its EPA form) maintains lower levels of triglycerides (responsible for fat storage). If you are not ready to make certain dietary changes, then fish oil can quickly improve your lipid profile.

No. 9. Improved brain function

Neuromuscular activity () is very important when lifting weights. It is on the state of this channel (the speed of the signal, its level of strength) that progress when working with iron and, as a result, the increase in muscle volume depends. Consumption of omega-3 fatty acids helps to “enlighten” the brain and strengthen the “brain-muscle” connection.

No. 10. Bone Health Support

In bodybuilding, consistency is important, i.e. training on an ongoing basis, and not on the principle of “come, get done, score” :). Therefore, it is very important to maintain your longevity. Fish oil can help with this (especially if you are aged), in particular, it can slow down the processes of bone thinning and the development of osteoporosis. By consuming fish oil, you will increase your bone mass density and calcium balance.

No. 11. Increased rate of growth hormone release.

– growth hormone ( GH

), which is produced (primarily) at night and plays an important role in increasing muscle mass. For bodybuilders, increasing the level of this hormone is crucial in increasing volume.

According to Dr. Di Pasquala (an expert in nutrition and sports medicine) “…omega-3 FAs help in the formation of prostaglandins E1, which in turn help increase the rate of GH

-hormone into the blood.

This can indirectly help you build muscle mass if you also consume enough protein throughout the day.”

Fish oil in bodybuilding: how and how much to use

Fish oil is best purchased at a pharmacy in capsule form. And although there are persistent rumors that they sell bullshit there, and the content of omega-3 fatty acids in such capsules is insignificant, so far these are only unconfirmed rumors. As for dosages, they are as follows:

• for people leading an active lifestyle (fitness) and for maintaining health – 1.5-2
  g per day in
  2-3
  doses. The number of capsules is individual and depends on the specific manufacturer/form of the additive;
• for people who are keen on bodybuilding – 2-2.5
  g, divided into
  2-3
  doses per day;
• for people who want to lose weight – 3-4
  grams, divided into
  2-3
  doses per day

Best consumed with food, i.e. make a salad or meat with vegetables, put capsules there.

Note:

More 80%

people are in a state of omega-3 FA deficiency.

Well, in conclusion, I will answer questions that you may have as you read the note.

Fish oil in bodybuilding: question and answer

No. 1. Is it safe to use fish oil?

Yes, fish oil is not a medicine, but a dietary supplement (BAA) to food. Its use is safe as long as you adhere to the recommended dosage and use it in accordance with your rhythm of life and physical activity.

No. 2. Can I take fish oil on a regular basis?

No. 3. Will Omega-3 Fats Make Me Fat?

No, there will be no increase in fat mass; on the contrary, they will help you shed those extra pounds.

No. 4. Is fish oil safe to take before bed?

As practice shows, even taking it before bed has no effect on body composition (increase in fat). However, it is better to consume Omega-3 FAs with food, so it is better not to do this before bed.

No. 5. Is it possible to consume fish oil while dieting/cutting?

Yes, the use of omega-3 FAs during these periods is even more important than during standard times. Because Your ligaments are at greater risk of injury, and your energy reserves are quite low due to cutting carbohydrates. Fish oil will help solve all this.

Well, that’s probably all I would like to report on, let’s sum it up and say goodbye.