Omega-3 for weight loss

Links to authoritative sources

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 12/28/2019

Ask a Question

Modern trends in a healthy lifestyle leave their mark on the choice of methods for losing weight. Today, almost every person strives not only to become slim, but also to maintain, and even better, improve their health. Therefore, of all existing weight loss methods, preference is increasingly given to a balanced diet based on the consumption of all necessary nutrients. And the claim that fats contribute to weight gain has long been refuted by nutritionists, who have proven that healthy lipids are vital for ensuring the proper functioning of the body and maintaining normal weight. Moreover, these include not only vegetable oils, but also some types of animal fats. In particular, experts recommend regularly consuming fish oil to lose weight, improve appearance and overall health.

Meal plan for weight loss

We will create your proper nutrition plan for 14 days. Online in 5 minutes.

Get

Beneficial properties of fish oil for weight loss

Valuable fat is extracted industrially from the liver or meat of fatty fish (usually cod). In the first case, it is considered fish oil, in the second – fish oil, but in everyday life both types are usually called fish oil. The second method is relatively new and allows you to obtain a product that is less useful in composition, but safer in terms of the absence of toxins. This is due to the fact that toxic substances used during feeding or accidentally released into the environment are stored in the fish’s liver.

It is impossible to say definitely which of these fats is better. Each has its own pros and cons, but modern processing methods make it possible to eliminate their individual disadvantages as much as possible. In any case, the raw materials are thoroughly cleaned, and the lack of any important elements is compensated for by vitamin and mineral supplements. Therefore, both types of fish fat extract, when used correctly, can be considered absolutely harmless and very beneficial for human health. Regarding whether this product helps you lose weight, you should know that it is not able to directly influence weight loss, but it allows you to activate metabolism and many other important processes, significantly increasing the effectiveness of any diet.

Important! Fish oil can only be used for weight loss as an auxiliary and not as a primary means. To obtain the desired result, its use must be combined with a healthy diet and increased physical activity.

The advisability of enriching the diet with such a supplement is due to its unique composition, which provides a number of actions necessary for weight loss:

Vitamin D controls the delivery of phosphorus and calcium into cells, calms the nervous system, preventing breakdowns and overeating due to stress;
vitamin A keeps the skin in good condition, accelerates tissue regeneration, preventing the appearance of wrinkles, stretch marks and sagging after reducing body weight and volume;
Iodine and phosphorus maintain a healthy thyroid gland, increase the strength of bone tissue, and improve the health of the nervous system.

But the main component of this product, which provides the greatest benefits for health and weight loss, are essential fatty acids, primarily Omega-3 and Omega-6. They are not synthesized by the human body and do not accumulate in it, therefore they must be systematically supplied with food. Omega-3 is of greater value, but is rarely found in other foods, although a person needs it every day.

Regular intake of Omega-3 provides the following beneficial effects:

improves carbohydrate and lipid metabolism;
reduces the level of “bad” cholesterol;
increases immune defense;
normalizes hormonal balance;
has a beneficial effect on brain function, blood circulation and cell condition;
helps fight depression and stress.

Omega-6 also has its benefits in terms of weight loss. It promotes the production of arachidonic acid, which in turn is the basis for the synthesis of prostaglandins, one of which, prostacyclin, directly affects the secretion of adrenaline by the adrenal medulla. It is this hormone that helps fight extra pounds by providing the following results:

activation of metabolism, launching metabolic processes;
increasing the speed of blood flow, increasing vital energy;
stimulation of the breakdown of glycogen and lipids contained in the liver and active muscles;
normalization of glucose, insulin and cholesterol levels.

Among all the features of fish oil, one of the most important is the ability to accelerate the generation of nerve cells. Taking this product improves memory and mental activity, increases the assimilation of new knowledge. But the most important thing for losing weight is the beneficial effect of the product on those parts of the brain that are responsible for appetite control, diet and cravings for sweets.

Thanks to the complex action of all its components, fish oil, when taken regularly during a diet, can solve the following problems:

remove harmful substances that “clog” the body’s cells and block the process of weight loss;
ensure the burning of adipose tissue and prevent the formation of new deposits;
improve overall well-being, improve mood, eliminate overeating due to nervousness.

Regarding whether the introduction of an additional fat-containing product into the diet helps to increase its daily calorie content, it should be noted that, despite its high energy value (900 kcal/100 g), fish oil is used as a supplement in minimal quantities. As a rule, it is recommended to take a few grams per day, which has virtually no effect on the amount of energy received from food during the day.

Main functions of omega 3:

positive effects on the cardiovascular and nervous systems
reducing the risk of cancer
suppression of allergic reactions
strengthening the immune system and reducing inflammatory reactions
improvement of the musculoskeletal system

More specifically, omega 3 acids are responsible for the health of your skin, hair and nails. Accumulating in the synovial fluid, they facilitate joint movement. Almost all of my clients experience something “crunching” when doing exercises—either a knee or a wrist. Common situation? This is a clear example of a lack of omega 3 in the body. And of course, these acids actively promote fat burning. But more on this.

Harm

Today, there is a lot of controversy as to whether any harm can be caused by consuming fish oil. Yes, indeed, the unique properties of this product, if used uncontrolled, can bring not only benefits, but also harm health. As a rule, the negative impact of the supplement manifests itself in the case of consuming a low-quality product, non-compliance with the dosage, or ignoring contraindications.

Important! In cases of high obesity, it is suggested to consume fish oil for weight loss in very large quantities. But it must be taken into account that an overdose of vitamins A and D contained in it is fraught with colossal problems and can provoke the development of serious diseases.

In addition, this supplement should not be taken on an empty stomach, since due to a sharp increase in bile secretion, this can cause gastrointestinal upset and diarrhea. You also need to use only a high-quality product that has not expired. The main sign of its unsuitability, which can lead to poisoning, is a rancid taste. Therefore, when using such a supplement in capsules, you must open one and taste the contents.

Diets

You can take fish oil for weight loss in combination with almost any diet. The dosage required for this is very small to significantly affect the energy value of the diet, but the benefits of using such a supplement will be invaluable. However, it should be remembered that for effective weight loss with fish oil, it is important not only proper nutrition, but also physical activity. Only with the help of an integrated approach can you get the maximum result.

Experts recommend following a diet for weight loss using fish oil in courses lasting 1 month with a frequency of 4 courses over the course of one year. Regarding the choice of dietary intake, a properly balanced diet is considered the most appropriate. It is also beneficial to add this product when following a low-carb or low-calorie diet.

healthy

The best option for using fish oil for weight loss is to combine it with a healthy lifestyle based on a properly balanced diet and sufficient physical activity. With this approach, you can lose 4-5 kg of excess weight in 1 month without much effort or restrictions. During this period, it is recommended to eat healthy food, but without overeating, and also to give up foods that are harmful to the body and figure - sugar, canned food, flour products, fried, fatty, smoked.

It is recommended to create an approximate menu for a healthy diet according to the following scheme:

breakfast – cereal porridge (except white rice and semolina);
lunch - fruit;
lunch - vegetables, meat or fish;
afternoon snack - fermented milk drink or cottage cheese with berries;
dinner - eggs, non-starchy vegetables, chicken fillet;
at night - kefir.

In addition to your diet, you should take a fish oil supplement three times a day after each main meal. To make the weight loss process more effective, you need to increase physical activity by visiting the gym, playing sports, or increasing physical activity.

Low carb

A low-carbohydrate diet is one of the most effective options for weight loss, based on minimizing the amount of carbohydrates consumed and introducing predominantly foods rich in proteins, lipids and fiber into the diet. This dietary option is considered not so much a diet as a lifestyle in which preference is given to nutritious, high-quality food. It is recommended to periodically enrich the menu with fish oil - for weight loss, strengthening the immune system, improving the functioning of the body and general health.

A low-carbohydrate diet menu should consist of the following products:

meat and fish, not only lean, but also fatty varieties;
eggs (chicken and quail);
vegetables growing above ground;
unsweetened fruits and sour berries;
butter, coconut and olive oil;
dairy products, including cream, sour cream, high-fat hard cheeses, fermented milk products;
nuts and seeds.

An approximate menu for the day could be like this:

breakfast - hard cheese, tea or coffee with milk or cream;
lunch - yogurt or cottage cheese with fruit;
lunch - meat or fish dish, vegetable salad with olive oil;
afternoon snack – nuts, seeds, berries;
dinner - vegetables, eggs, meat or fish.

All simple carbohydrates should be excluded from the diet, while protein and fatty foods can be consumed almost unlimitedly. The daily intake of fish oil is determined individually, depending on the amount of extra pounds and the characteristics of the body.

Low calorie

Reducing the daily amount of calories consumed is another fairly effective way to lose weight, which not only goes well with the intake of fish oil, but even requires a similar enrichment of nutrition with valuable elements. According to the rules of a low-calorie diet, the energy value of the diet must be reduced by 20-30% of the usual value by eliminating simple carbohydrates and fats. The basis of the menu is made up of low-fat protein products, which promote rapid weight loss while maintaining muscle mass, but put a fairly heavy load on the body. By consuming small amounts of fish oil during this period, losing weight becomes less stressful without significantly increasing your overall caloric intake.

When creating a menu, it is necessary to take into account the amount of fat (up to 80 g) and carbohydrates (no more than 100 g), with preference given to vegetable oils and complex carbohydrates, which help burn fat reserves.

An approximate menu for a week with a daily caloric intake in the range of 1100−1200 kcal is constructed according to the following scheme.

Monday:

breakfast - 200 g of oatmeal in water with apple pieces, green tea without additives;
lunch - 150 ml of natural yoghurt;
lunch - 220 ml of vegetarian soup, 200 g of steamed fish;
afternoon snack - 200 ml of fresh tomato juice;
dinner - 130 g of veal, 200 g of chopped vegetables.

Tuesday:

breakfast - 2 whole grain bread or 35 g of the same bread, 1 egg, unsweetened tea;
lunch – 1 apple;
lunch – 220 ml lentil soup, 90 g boiled chicken fillet;
afternoon snack – 100 g of curd and berry mass;
dinner - 140 g of oven-baked fish, 110 g of vegetable salad.

Wednesday:

breakfast – 200 g of buckwheat in water, tea with lemon;
lunch – 1 bran bread, 200 ml kefir;
lunch - 230 ml vegetarian borscht, 120 g boiled veal, 120 g grated boiled beets with 1 tbsp. l. olive oils;
afternoon snack - 1 grapefruit;
dinner - 130 g grilled fish, 1 jacket potato.

Thursday:

breakfast - 1 whole grain toast, ½ grapefruit, tea;
lunch - 110 g cottage cheese;
lunch – 210 ml of vegetarian soup, 130 g of chicken breast, 115 g of vegetables;
afternoon snack – 110 g of berries;
dinner – 85 g of boiled beans, 200 ml of kefir.

Friday:

breakfast - 210 g of millet, 220 ml of fresh orange juice;
lunch – 1 apple;
lunch – 225 g veal, 130 g shredded cabbage;
afternoon snack - 85 g of dried fruits;
dinner – 115 g cottage cheese, 1 orange.

Saturday:

breakfast - 220 g of oatmeal, 1 apple, tea;
lunch - 170 ml of natural yoghurt;
lunch - 210 ml of vegetarian soup, 180 g of fish;
afternoon snack - 220 ml fresh tomato juice;
dinner - 125 g of veal, 210 g of vegetable salad.

Sunday:

breakfast - 2 whole grain breads, 1 egg, tea;
lunch – 1 peach;
lunch – 240 ml lentil soup, 80 g boiled chicken breast;
afternoon snack – 120 g cottage cheese with berries;
dinner - 125 g of baked fish, 130 g of vegetable salad.

The complexity of this diet lies in the need to weigh portions and calculate calorie content using a table or using an online calculator. Taking into account the additional intake of fish oil, weight loss in a week can amount to 3-4 extra pounds.

The role of omega 3 acids in weight loss

Despite the fact that we are talking about fats, many studies have confirmed that the systematic consumption of omega 3 acids promotes a faster fat burning process, increasing the metabolic rate. Why is this happening?

Omega 3 regulates the level of insulin in the blood, more precisely controls its sharp jumps. To put it exaggeratedly, the absorption of carbohydrates occurs slowly, which means that insulin peaks in the blood are not created and carbohydrates are not converted into fat.

On the other hand, omega 3 suppresses the production of the hormone cortisol. It is often called the “stress hormone.” When the hormone level increases, the body begins to use muscles as an energy source. Accordingly, you lose muscle mass, and fat reserves are not used up. If cortisol is normal, then fat is used as energy, and you can gain “lean muscle mass.”

Many studies have been conducted in which omega 3 was included in the human diet. All of them showed that with regular training and following a proper diet, with the addition of omega 3, the fat burning process accelerates.

How to use

This drug is produced mainly in gelatin capsules, which greatly simplifies its administration and dosage calculation. There are several recommendations regarding how to drink fish oil and what concentration of unsaturated fatty acids it should have to meet a person’s daily requirement.

The American Heart Association has approved the following Omega-3 consumption standards:

for healthy people – 300 mg/day;
in the presence of heart disease – 1000 mg/day;
to reduce cholesterol levels and general health – up to 1500 mg/day.

In Rospotrebnadzor, the classification of Omega-3 dosages is slightly different:

children under 7 years old - 1000–1500 mg/day;
children from 7 to 14 years old – 3000 mg/day;
from 14 years old and adults - 800–1600 mg / day.

Important! For athletes and people leading an active lifestyle, as well as in cases of taking fish oil for weight loss, the amount of Omega-3 essential fatty acids should be increased to 3000–4000 mg/day. However, increasing the daily dosage to such limits must be agreed with your doctor.

Most nutritionists have a completely different opinion and recommend using fish oil when losing weight in limited quantities - no more than 500 mg/day. They believe that this is quite enough to activate metabolism and launch other processes necessary for weight loss.

Another group of nutritionists suggests taking this supplement at a rate of 500 mg/day per 1% excess weight. The optimal solution would be the “golden mean” - this is about 1000-1500 mg/day, provided that the amount of excess weight does not exceed 15 kg. If you have a high degree of obesity, the dosage should only be prescribed by a doctor.

You need to take this valuable supplement during or immediately after meals, which will avoid the oxidation of fatty acids and their negative effect on the gastrointestinal tract. If the dosage is small, it can be taken at one time, and larger amounts should be divided into 2 doses, preferably in the morning and evening.

Indications for use

The human body is not able to independently synthesize polyunsaturated fatty acids. They must be obtained from food or in the form of dietary supplements to the diet. Omega 3 is recommended for use in the following cases:

Overweight and obesity;
Atherosclerosis and the presence of blood clots;
Hypertension;
Increased cholesterol levels in the blood;
Diabetes;
Metabolic disorders.

See the same topic: China White Powerful Fat Burner

Taking Omega three daily for weight loss helps improve the functioning of the brain, joints, and heart. Its active components improve the appearance of skin, hair, nails, and fight cellulite. Fish oil capsules can be taken by those who adhere to a healthy lifestyle as a prophylactic against a number of diseases and decreased mental activity.

It is important for pregnant women to get enough polyunsaturated fatty acids for the proper development of the fetus.

You can enhance the effect of a product based on Omega acids for weight loss by adjusting your lifestyle. Good nutrition and rest, physical activity and a positive attitude will help improve your figure and well-being.

Contraindications

Despite the natural composition, before taking fish oil for weight loss, you need to make sure that there are no contraindications, so that the use of this supplement does not cause reverse reactions and does not provoke side effects or exacerbation of existing diseases. This product should not be taken if you have the following pathological conditions:

excess calcium, vitamins A and D in the body;
chronic renal or liver failure;
hyperthyroidism and other thyroid disorders;
any forms of tuberculosis;
organic heart damage, hypertension;
stones in the bladder, gall bladder, kidneys, urinary ducts;
stomach or duodenal ulcer;
seafood allergy;
individual intolerance to the product.

In increased quantities, taking this supplement is contraindicated during pregnancy and breastfeeding. Although in moderate dosage it can be useful in almost all of these situations. In any case, to make sure whether you can additionally use fish oil while following a diet, you need to undergo an examination and consult with your doctor.

Reviews and results of losing weight

Marina, 32 years old, Volgograd

When choosing a diet, I always give preference to low-calorie diets, almost completely abandoning fats and simple carbohydrates. But one day I read on a women’s forum how useful fish oil is for losing weight - reviews of those who lost weight with its help indicated that the process goes much faster, and not only the figure improves, but also the appearance. I decided to add it to my diet without changing my diet. The result really turned out much better than usual - instead of the usual loss of 3-4 kg, more than 5 kg was lost in a week. I am sure that the “credit” for this belongs exclusively to the fish supplement, since I did not change anything else in my diet and lifestyle. In addition, the condition of the hair has noticeably improved, the nails have become stronger and the complexion has refreshed. The thing is really useful and, I think, it can be taken not only for the purpose of weight loss, but also simply for general health.

Oksana, 25 years old, Mytishchi

I periodically took fish oil when losing weight on a fat diet, the rules of which allow you to eat mainly fatty protein foods, completely giving up carbohydrates and even fiber. The results were excellent, but over time, health problems appeared, due to which I had to abandon this diet. The doctor advised me to switch to proper nutrition with a reduced calorie diet, since I have a tendency to be overweight and my weight constantly has to be kept under control. Of the fat-containing foods, I allowed only a little olive oil and fish oil as a healthy supplement. I don’t know how much it contributes to weight loss, but in a month I lost 8 kg, eating varied and tasty.

Veronica, 39 years old, Ekaterinburg

On the advice of a friend, I started drinking fish oil to lose weight, but, as it turned out, in too high a dosage. After a few days, nausea and itchy skin appeared, although I had never had an allergy to seafood. Most likely, there were some other contraindications that I did not know about, which is why such a reaction arose. I immediately stopped using the supplement, and I recommend to anyone who wants to try this method of losing weight that before taking such drugs, be sure to get examined and consult with a doctor.

How does it work and what is the result?

The theory is that when you take about 1 gram of omega-3 acids of animal origin per day (i.e. with a full set of PUFAs), for a month, metabolic processes are significantly activated and the so-called. passive fat burning. It does not depend much on physical activity and you can lose 3-5 kilograms without going to a fitness center.

There is one more important point. What is more important to you: reducing weight or waist size?

Research says that it is waist size (i.e. visceral fat) that has a greater impact on the rate of aging, the risk of developing vascular diseases and hormonal imbalances.

The weight itself does not always need to be reduced. If you subtract 100 from your height, you will get your optimal weight. If the difference with the actual weight over the age of 45 is no more than 5 kg, then there is no need to be particularly alarmed. But a “belly” with a circumference of more than 100 cm creates a risk of premature death in men twice as often as in those who measure less than 89 cm in circumference. This is data from the very famous Mayo Clinic, obtained from an analysis of 600 patient records.

For women, the conversation, as a rule, is always about shapes, that is, losing 1 size is more important than losing 5 kilograms.

So in practice, after a course of detox, people say that the changes in weight were not so significant, the weight decreased by 3-5 kilograms, but at the same time someone lost a whole size.

Excess weight consists of what we have stored in our intestines (especially with constipation), how much water is in the body, how much fat, how much muscle.

They cleaned the intestines, restored the microflora, good, there are no blockages there. Well, in this part, roughly speaking, they lost 500 grams - this is not significant.

The second point is water. After a detox course, there will be less water in the body, but the goal of detox is not a diuretic effect. You just need to reduce the salt a little and drink at least a liter of clean water a day. Then another minus 500 grams is guaranteed. Just attention! Only weigh yourself at the same time of day to compare. Fluctuations during the day by 300-400 grams are normal. The weight is always greater in the evening.

We don’t plan to be proud of the fact that we lost weight quickly due to the so-called drying, or losing water. People use diuretic programs for this, but they are not helpful. This of course has nothing to do with health.

We are interested in fat, especially visceral fat (on the abdomen) and, for example, fat on the hips and buttocks (for women). It is heavy and it is through it that you can lose 3 kilograms to your advantage, and they will not return instantly.