You have probably heard that Omega 3s are good for you, but do they really help people lose weight?
The answer is yes! This article will explain how eating Omega 3s for weight loss work to help people lose weight by increasing metabolism and reducing appetite (among other things).
The science behind omega 3’s for weight loss
Losing weight is a difficult process. It takes motivation, discipline and time to make a lasting change in your lifestyle.
A Background of Omega 3s fatty acids.
First, before we get into the benefits of chia seeds with weight-loss, let’s take a look into a science class.
Particularly biology and the role fatty acids play in your body.
Your body is made up of cells. Around each cell is a lipid wall. That lipid is made up of fatty acids. The lipid wall is your first defense against all foreign materials. It protects and facilitates the going ins and outs of the cell. When hormones need to get in to tell the cell what to do, it must pass through the lipid wall. When nutrients and energy need to get into the cell, it must pass through the wall. Omega 3 fatty acid is a malealable fat that allows all these good things to go in. Omega 6 fatty acid, on the other hand, is stiff, and it becomes difficult for your cells to get all the nutrition it needs because of it.
Where does omega 3 fatty acids come from?
When we talk of essential fatty acids, those are THE ESSENTIAL nutrients that you must eat for your body to survive. Your body creates a lot of incredible things, but these ESSENTIAL fatty acids, are not part of that. Omega 3s are found mostly in seafood oils, grass-fed beef, free-range chickens, and chia seeds.
Omega 6 fatty acids, on the other hand, are the ‘unhealthy’ fats. The canola oils, vegetable oils, fried foods, etc,.
When our body makes cells, it will use the fats we have given it. Do you want cells that are surrounded by a hard oil? or a soft oil?
Studies found that our body’s healthy ratio for omega 6s to omega 3s are 4:1, there have been studies that show the average American adult may have up to a 30:1 ratio. This creates a lot of sick cells that are having difficulty receiving what they need to survive and thrive.
What are omega-3s, anyway?
Omega-three fatty acids are essentials fats that the body needs to maintain good health.
There are different types of omega-3s. The most important ones are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA(eicosapentaenoic acid). ALA is mainly found in plants and DHA/EPA are mostly available from animal foods or algae.
The importance of Omega 3’s:
Omega-3s are very important for us and our health because they fight inflammation, promote healthy blood flow and protect from heart disease. They may lower blood pressure, reduce the risk of cardiovascular disease (including heart attack) which is one of the leading causes of death in Western countries. They can also help to prevent depression, ADHD behaviors, asthma and arthritis.
In addition to these benefits Omega-Three Fatty Acids are essential for brain development.
Note: How I take Omega 3s Daily
I take omega 3 oil capsules daily to reach my goals. not all oils are alike, and some are such bad quality that they can even be bad for you. I stick with Standard Process, because I trust them, but there are other reputable companies out there as well.
I also eat chia seeds as often as I can. Check out this article about how just adding chia seeds to their diet helped this group lose, on average, 5 pounds in 2 weeks.
It’s important to start adding Omega-3s for weight loss to your diet
As you can see, there are many benefits to Omega-3s. The good news is that we can get them from the food we eat.
You can find Omega-three fatty acids in fish like anchovies, herring and salmon. It’s also found in grass fed meat such as lamb and beef but most importantly you’ll be able to find omega-three fats from sources of plant oils including walnuts, soybeans, flaxseed oil or chia seeds.
Are you getting enough Omega-3s?
How do you know if you are getting enough Omega-3s? Some signs of an Omega-3 deficiency include fatigue, dry skin and hair, mood swings or depression, and joint pain.
Many people want to know how much Omega-3s they need on a daily basis. The answer is that it varies by person depending on their weight, age and activity level. If you think you may be deficient, it’s important to bring this up to your doctor.
There have been studies that show the importance in our brain health and activity when we take enough omega 3. This article is especially interesting for those who struggle with add, addiction, or brain injuries.
How do Omega-3s help you lose weight?
Omega 3s for weight loss, helps by helping your cells.
The simple way to put this, is that when your cells are not getting what they need, they go into starvation mode, holding on to everything they can, and transferring it into fat cells. When the nutrients can get into the cells (because of the soft lipid omega 3 walls) then the body can relax and release that extra fat it has been hoarding.
In more technical terms:
Omega-3s are essential for healthy thyroid function. The body needs Omega-3s to produce hormones that regulate metabolism, such as leptin and ghrelin.
When the thyroid gland is not functioning correctly, it can’t make enough thyroid hormone causing your metabolic rate to slow down which in turn slows weight loss or causes weight gain.
Omega-3s are shown to help with metabolic syndrome. Metabolic syndrome is a cluster of conditions, including high blood pressure and abnormal cholesterol levels.
Studies have found that Omega-3s can reduce triglycerides in the body by about 25%, according to research from the University of Connecticut Health Center’s Department of Nutrition Sciences
Omega-3s also help to fight inflammation. Inflammation is a natural part of your body’s healing process, but if it persists over time, joint pain and other painful symptoms like memory loss or mood swings can occur. Chronic inflammation is also a contributor to weight gain.
By reducing your inflammation, you will help your body lose weight in a number of ways.
Inflammation can also affect body weight. When the immune system senses something it does not like, it releases substances called cytokines which makes your body’s immune response go up. Cytokines are also pro-inflammatory and they interfere with the way your body responds to insulin.
When the body is resistant to insulin, the pancreas has to release more insulin. This makes people store more fat in their belly.
Reducing chronic inflammation will help your body’s hormone functions improve. This will help you lose weight and also have more energy.
Start Adding Omega-3s for weight loss to your meals
You can start getting more Omega-3s throughout the day by adding them to all of your meals:
-Add a tablespoon of chia seeds to your breakfast cereal or oatmeal.
-Eat more fish, such as salmon and tuna, at least twice each week.
-Toss some walnuts into salads for lunch.
-Snack on an ounce of unsalted mixed nuts between meals or after dinner.
While the fats in nuts can be healthy for you, please be mindful of how many you are consuming. They are calorie dense and it’s easy to go overboard on them.
Should you take Omega-3 supplements?
Most people are able to get enough Omega-3s by eating a balanced diet. However, there is some evidence that supplements may be helpful for certain groups of people such as those with chronic inflammation or autoimmune diseases. If you have any questions about your health and wellness goals, consult with your doctor before taking any supplement.
In conclusion, Omega-3s are important for a healthy lifestyle. They can help you lose weight, improve your heart health and boost brain function.
