What Recent Studies Say About Omega 3 Fatty Acids With Weight Loss?
In recent years unless you don't get along with society, if you're not sure you've heard about eating a lot of fatty fish or fish oil, it's healthy.
This means that using fish oil will not only help you lose weight but also help your heart, blood (cholesterol), brain, skin and even your health.
Fatty bioactive ingredients such as Omega-3 (n-3), EPA and DHA fatty acids have helped make it a very healthy food. At least half a dozen human studies and more than 20 animal studies conducted in the last 10 years have said that Omega-3 fatty acids in fatty fish can help you reduce your weight and excess fat in the body. However, The real weight loss effect of fatty fish is not as much as people think.
What Does The Study Say About The Effect Of Fish Oil With Slimming?
The results of the latest two recent studies on the effect of fish oil on fat loss have been published this year. In a study published in the International Journal of Fatty Phi, researchers from Reykjavik Iceland examined the effects of fish or fish oil consumption equivalent to 1.5gram EPA/DHA on body weight, and body components as part of a calorie-restricted diet.
The participants included 324 obese young men and women divided into 4 groups and tested for 8 weeks:
• Group 1: Use sunflower oil tablets.
• Group 2: Eat lean fish.
• Group 3: Eating fatty fish (Such as salmon).
• Group 4: Use fish oil tablets.
The researchers then gave the following results:
“In these young people, obese men whether eating fatty fish or lean fish or fish oil as part of their diet are losing more than 1 kg compared to a similar diet but without seafood, produce or have foods derived from the sea after 4 weeks. Adding seafood to an energy-restricted diet can help you with weight loss."
It should be noted that these studies have received the support of the Seafood Organization and the participants need to adhere to the experimental diet closely.
The second study on the impact of fish oil supplementation with regular aerobic exercise, conducted at the University of South Australia and published in the American Clinical Nutrition Journal. This time the objects were also divided into 4 groups:
• Group 1: Use sunflower oil.
• Group 2: Use sunflower oil in combination with exercise exercises.
• Group 3: Use fish oil.
• Group 4: Use fish oil in combination with exercise.
The fish oil group provided 6g of high DHA fish oil daily, including a total of 1.9g of Omega-3 fatty acids. All groups do an aerobic exercise 3 days a week, 45 minutes a day.
As expected of everyone, the group using fish oil combined with exercise gave good results:
• Reducing 1.2% of excess fat in the body (other groups do not decrease).
• 2 kg reduction (other groups do not decrease).
However, unfortunately, this study also has a limitation such as The use of food is all reported by the participants themselves and not strictly controlled.
There have been a number of other human studies on fish oil usage for weight loss over the past 10 years and most have achieved positive results. These studies are all very attractive and have been done a lot, it also offers very legitimate and reasonable proposals.
However, in fact, the results of using fish oil to lose weight are not as bold as statements of the health, fitness and nutrition industry. I dare say that there will be no research to support such excessive propaganda.
Studies of using fish oil to reduce fat are very encouraging, but the vast majority are only studied in animals (rats, mice and hamsters) and all human studies ever been restricted.
The research has small-scale, short-term, insignificant statistics, lack of randomness, unchecked, no accurate examination of body components, measurement errors, participants themselves report food intake, control of low regime adherence and even the seafood industry favoring donors, it can't be trusted.
Even if you get the current value of the study results, the results of the fat reduction are not impressive - Only about 1 kg more is added throughout the process.
Many research results are almost statistically insignificant, sometimes you have to ask yourself if only a minor modification of Omega-3 fatty acids as an adjustment to Omega-3 or it is possible to repair the imbalance of Omega-3 and Omega-6 which may help reduce your body fat, how long can it last?
One of the previous studies showed a similar but still modest measurement result: The daily consumption of fish oil decreased by 1 kg and the group that did not use fish oil decreased by 0.3 kg.
Of course, you can take all the measures to help with weight loss, but to help you avoid the risk of cardiovascular disease, you can eat other healthy fatty fish like salmon, mackerel or sardines at least twice a week. You can also add fish oil to get the same amount of fatty acids as in fresh fish. For those who do not eat fish or vegetarians can use some types of nut food, such as Flaxseed (However, the effect is controversial).
How Much Fish Oil Should You Use?
Based on the three studies cited above, it seems that you should use 1.5-2g of fish oil a day to lose weight. However, you should also base on your body weight to adjust accordingly.
Most fish oil capsules have a ratio of 30%, so you only need to take a tablet of 1000 mg each day to give your body about 1.5g EPA/DHA.
Note: While studies say that about 3 - 4g EPA/DHA can reduce weight each day, the American Heart Association warns that if you want to use more than 3g DHA/ EPA every day, you must have a your doctor's instructions, because it may also have some unnecessary side effects. Based on the above studies, eating more fish oil may not help with more weight loss, so be wary if you want to use too much.
How Should You Use Fish Oil?
This is a very helpful tip for you: It is not a high quality price. Quality and purity are important so you need to be careful when choosing. Also be careful with processed fish oils, because they are not always good for you.
Tips For You
The bottom line is that you need to remember, fish oil is just one of the measures to help reduce fat, but you need to combine it with proper exercise. The idea that fish oil is a fat-reducing medicine is not true.
We need to study more and more carefully when we make any decisions. In addition, no matter how we use it to lose weight, we need to make sure we have a good health so we can be more confident and healthy. I hope this article will give you more accurate and realistic insights into the slimming process. Losing weight should be based on your perseverance and your own efforts.
For more useful information about safe weight loss and good health, visit other articles on our website.