Researchers have been asking the question, can omega 3 help you lose weight, for quite a while now. Not only have they discovered that they do help with weight loss, but they also aid in reversing a ton of other diseases and ailments as well.
I will get to that shortly, but let’s first go over the basics and briefly discuss what exactly an omega 3 is and how it works.
Omega 3 are polyunsaturated fatty acids that are essential to our health and optimal metabolism. They are considered “essential” because our bodies cannot produce them on its own, we must consume them to benefit from their effects.
We all need omega 3.
Omega 3 acts as antioxidants in the body. You’ve probably heard that term before.
Antioxidants work to protect our body from something called free radicals.
Free radicals are crazy little things we all have running around our bodies naturally as a result of the natural chemical processes that occur to keep us alive. They have a tendency to destroy and wreak havoc on the tissues in your body.
This isn’t the only way free radicals are formed. Some other causes include:
- environmental pollutants
- too much sun exposure
- processed foods
- normal life stress
- chemicals (both industrial and pharmacological)
- immune system activity
Although free radicals will occur at some level naturally in your body there are some things you can do to control some of these free radical causes.
You could stop smoking, better control the level of stress in your life, eliminate processed foods from your diet and switch to whole natural foods, and limit your prescription and over the counter drug use.
Free Radical Effects on Your Body
As a result of free radical damage your body will experience inflammation.
We know that chronic systemic inflammation can in and of itself lead to a whole cascade of diseases and ailments.
These can include:
- heart disease
- high blood pressure
- high cholesterol
- joint and muscle pain
- autoimmune disease
That’s a nasty laundry list of health problems. Do any of those effect you?
OK, back to Omega 3.
If we consume ample amounts of Omega 3, in theory, they would act as an antioxidant and eliminate some of the free radicals roaming around inside you. Remember, the free radicals are there naturally no matter how pristine a life you may live.
If you want a little more info about how free radicals are formed there’s a nice and short video about it here.
Omega 3 Sources
Omega 3 can naturally be found in whole natural foods including:
- wild caught salmon
- flax seeds
- grass fed beef
In general, you must consume some form of seafood, grass fed beef, walnuts, or flax seed every single day to get the Omega 3 your body needs to fight off your free radicals.
How many of these foods did you eat today? This week? This month?
Exactly. The issue is that the foods that are the best sources of Omega 3 are the foods that many of you aren’t eating regularly.
If your diet is primarily based on fast food, food from a bag, box, or can, and conventionally raised meat and seafood then you likely have a higher level of inflammation in your body.
In turn, you likely have at least one, if not more, of the health issues I mentioned above. The reason is your body is full of inflammation.
How to Decrease Inflammation and Lose Weight
The first thing I recommend to help reduce systemic inflammation and reclaim your health and lose weight is to clean up your diet.
The next thing you want to do is start a reasonable exercise program. If you’re sedentary now just simply start walking several times per week.
Third, it is a very good idea to think about supplementing your diet with Omega 3. Fish oil has always been the omega 3 supplement of choice.
However, fish oil has been known to cause some nasty digestive issues. Ever hear of “fish burp”? That’s when you burp fish for a few hours after taking the supplement. If you haven’t experienced it yet, take it from me, it’s gross and very few people are able to continue taking fish oil because of this.
I was one of those people.
You see, when you consume fish oil supplements the fish oil is structured such that it sort of just sits on top of the acid and contents of your stomach, really close to the end of your esophagus. When you burp, it’s right there…
What can you do to make that better? Nothing. Or find a new Omega 3 supplement source.
That’s what I did.
There is a ton of new research out lately looking at krill oil as the best omega 3 supplement.
Krill are little shrimp like creatures that roam around in the ocean. It’s seafood we don’t really talk about much.
A recent study from McGill University in Canada showed that people who consumed krill oil:
- increased their good cholesterol 40% more than with fish oil
- decreased their bad cholesterol 30% lower than with fish oil
- reduced body pain and discomfort 3 times more than in those consuming fish oil
Here are a few more results subjects found when taking krill oil:
- faster and easier weight loss
- better heart health
- lowered blood pressure
- decreased heart disease
- loess depression and other mood issues
Can Omega 3 Help You Lose Weight
As I alluded to above, it does appear likely that increasing the amount of Omega 3 you consume will help you lose weight.
Omega 3, in particular, krill oil, appears to improve glucose metabolism and works to stabilize blood sugar levels.
So, if you are overweight, pre-diabetc, diabetic, and/or can’t seem to stop gaining weight, then you may want to consider making the changes (stop eating processed foods, walk everyday, eliminate stress) I mentioned above to control the amount of free radicals you have in your body.
You will also want to seriously consider taking an Omega 3 krill oil supplement.
According to Robb Wolf, Author of The Paleo Solution, consuming 2-4 grams of Omega 3 each day is the level at which he sees the weight come off the best.
You would take 4 grams per day if you have a lot of extra body fat to lose. If you are averagely overweight 3 grams per day is best, and if you still have extra weight to lose but not a ton then 2 grams per day will work for you.
I know that last sentence is probably the least scientific one you will ever hear, but it is still the best recommendation right now.
I take 2 grams of Omega 3 krill oil supplement twice each day. I also insist that my Mom take it as well.
Your Weight Loss Coach,
Susan Campbell, MS