How Many Cashews To Eat Per Day For Weight Loss Omega 3 Fish Oil and Weight Loss

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Omega 3 Fish Oil and Weight Loss

Copyright 2005 David McEvoy

Many people still don’t know that there are fat burning foods that can actually increase the number of fat calories your body burns each day? These are known as free foods and are generally low in calories; in fact, some of these foods are so low in calories that your body actually burns more calories metabolizing them, than the total amount of calories in the food itself.

Although fat burning foods are important for anyone who wants to lose weight and keep it off forever, they are vital if you are one of those people who have a hard time losing weight. No matter how much exercise you get or how hard you diet, your genetics and metabolism play a huge role in determining how fast and how much weight you lose.

Genetic differences also affect how much weight you gain when you overeat. One study of 12 sets of identical twins were overfed for 100 days. A set of twins gained 29 pounds. A second set, however, only gained 13 pounds even though both sets of twins were superfed on the same number of calories. Of course, fat-burning foods won’t entirely compensate for genetic differences, this ultimately boils down to a balanced, calorie-controlled diet and exercise regimen. However, they will make fighting fat much easier in the long run.

Types of fat

There are two types of fats “good fats” and “bad fats”

There are actually 4 types of fats: Monounsaturated, Polyunsaturated, Saturated and Tran’s, but they can still be classified as good and bad.

Monounsaturated (good fats)

Monounsaturated fats are considered good fats and are said to help lower cholesterol, triglycerides and blood pressure and help control diabetes.

These good fats are found in foods such as; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.

Polyunsaturated (good fats) omega 3 and omega 6

Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help improve immune function and help protect against sudden death from heart disease.

Polyunsaturated fats can be divided into two categories: Omega 3 and Omega 6

Omega 3 is found in foods such as canola oil, walnuts, flax seeds, hemp seeds, salmon, mackerel, trout, tuna, sardines and herring.

Omega 6 is found in foods such as safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.

Saturated (bad fats)

Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact, they are twice as powerful at raising bad cholesterol levels as polyunsaturated fat at lowering them. It’s difficult to eliminate these fats from your diet, but one way to reduce them is to choose nonfat milk and other dairy products.

Saturated fats are found in foods such as meat, whole milk, cheese, palm and coconut oil.

Trans (bad fat)

Tran fats are the bad fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke.
Tran fats can be found in foods such as crackers, cookies, cakes, shortenings, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat damage during cooking.

Omega 3 fish oil and weight loss

In a recent study published in the International Journal of Obesity, researchers want to find out whether supplementing the diet with omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.

The two groups were fed exactly the same diet, other than one group were fed 6 grams of fat in the form of butter, olive oil, sunflower oil and peanut oil, the other group received 6 grams of omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch and 3 in the evening.

The total daily intake of long-chain omega 3 fatty acids was 1.8 grams.
The test results release was quite conclusive.

The table below shows the changes in fat oxidation, body fat, and metabolic rate after three weeks for the with and without fish oil groups

With fish oil without fish oil

Body fat measurement -2 lbs -0.7

Measurement of daily metabolic rate 1775 calories 1710 calories

These results show that the group who were supplementing with fish oil burned about 1.1 milligrams of fat per pound per minute. That’s about 26 percent more than the other group who didn’t supplement with fish oil.

One of the main reasons omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when the subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting the accumulation of fat in the presence of excess calories.

Insulin increases the activity of an enzyme known to help with the storage of fat.

Insulin inhibits the action of hormone-sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.

Insulin also activates an enzyme which, together with the synthesis of fatty acids, is responsible for the conversion of carbohydrates into fat.

Simply put, high insulin levels make your body less likely to use stored fat as a source of fuel. The drop in insulin levels when the subjects used fish oil would have allowed them to use more fat for energy.

Conclusion

Any good doctor or nutritionist will tell you that the best way to get any nutrient is to eat a very balanced diet. In the case of Omega 3 oil this would be in the form of fish, unfortunately due to the pollution levels in our oceans today it is not advisable to eat large portions of fish every day.
The frustrating truth is that there will never be a quick and easy way to lose weight that is safe and simple. However, with a little research into how the body works, it becomes clear that there are many little things you can do that add up over time to aid in weight loss and make you feel better about yourself. Taking a fish oil supplement is a good idea for anyone who wants to take positive steps towards weight loss.

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