Research finds that including omega-3 in the diet coupled with regular exercise can result in weight loss?
Well, this is some good news for people riddled with the question, “How to lose weight quickly?’
But did you know, omega-3 fats have much more health benefits that just weight loss? We will elaborate on this further!
So What Exactly are Omega-3 Fats?
Yes yes we know, fats are to be shunned when trying for weight loss right?
Well, let us tell you not all fats are bad. When it comes to weight loss, this is the type you DON’T want to cut back on, the essential omega-3 fats.
They are termed essential because they are not produced in the body.
They are of 2 types, EPA or Eicosapentaenoic acid, and DHA or docosahexaenoic acid. Fish is the best source of these 2 omega-3 fats. There is another one too, it’s called ALA or alpha-linolenic acid.
Recommended Read: As a matter of fat, everything you need to know about fats
How Does Omega-3 Fats Help in Weight Loss?
An Australian study helped understand how omega-3 fats help in weight loss. This weight loss study employed 75 overweight and obese subjects (with cardiovascular risk factors such as high blood pressure and high cholesterol levels).
These people were then split into 4 groups; 2 of which received tuna-derived omega-3 rich fish oil and the rest received sunflower oil which has no omega-3 fats.
They were further divided into 2 groups with one group not doing any extra exercise whereas the other group ran for 45 minutes. They did not change their diet too much.
At the end of 3 weeks, the study results were astounding!
You must have guessed it, the omega-3 supplemented group which did exercise showed a decrease in body fat percentage plus an average 2kg weight loss!
Three of the other groups did not record any significant changes. These were the changes considering no major dietary changes.
Imagine the difference a calorie-reduced diet, disciplined exercise and omega-3 rich foods would result!
It is believed that omega-3 fats help improve the blood flow to the muscles during exercise. This results in enzyme secretion which helps burn fat for energy!
Further studies are underway to exactly understand the various mechanisms by which omega-3 fats help in weight loss.
Other Effects of Omega-3 Fats Apart from Weight Loss
Omega-3 fats has shown to reduce the bad fat or triglcerides levels which cause heart disease. Apart from this, omega-3 fats has shown to reduce inflammation and hence seem to be beneficial in rheumatoid arthritis and asthma.
Apart from this, omega-3 fats seem to improve the effectiveness of anti-depressants and hence can be beneficial for depression and bipolar disorders. Well known benefit of omega-3 fats seem to be in the neural development in children.
Omega-3 Sources in the Diet
Non-vegetarian sources include tuna, anchovies, herring, mackerel, blue fish. Vegetarian sources include nuts, flax seeds, walnuts, canola oil among others.
Omega-3 Recipe Time!
Who wouldn’t want a scrumptious whole food meal supplement, which is designed to provide your body with nutrients such as Omega-3 essential fats, fibre, and protein?
All that and it ensures weight loss? Well, this omega-3 shake is sure to fill you up with just a glass!. Weight loss and weight management just got easy with this meal-in-a-glass brain booster smoothie!
- 2 cups muskmelon (peeled and cubed)
- 1 apple (peeled and cubed)
- 1 tsp seeds cocktail
- 3 walnuts
- 1 tbsp lemon juice
- Blend together until smooth.
- Add ice and blend again.
- Garnish with mint leaves and serve chilled!
- Your weight loss intelligence booster smoothie is ready to go.
Also read: A Healthy Concoction ‘Cinnamon-Walnut’ Smoothie!