Fish oil can help tremendously with fat metabolism and weight loss. However, certain factors can boost these benefits and other factors can completely cancel them.
A multitude of studies have examined the potential effects of fish oil weight loss. Unfortunately, relatively few have shown how other factors might influence the results, either positively or negatively. This is why so many studies listed on PubMed, our national medical database, show contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
After taking into account all the seemingly contradictory results of multiple studies regarding the effects of fish oil on weight loss, we can consistently see four take-home lessons:
1) Vegetable oils undermine the benefits of fish oils. This lesson points directly to the modern intake of omega-6 to omega-3 fatty acids in a ratio of about 20:1, which should be closer to about 2:1. In other words, we should consume less vegetable oil and more fish oil.
2) Fish oil is beneficial for losing fat and building lean mass, in combination with moderate exercise. There are almost no such benefits in the absence of exercise.
3) The positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits of fish oil.
4) At least 1.5 grams of a good fish oil supplement should be taken daily. Taking 2-3 grams would be even better. Moreover, be sure to choose fish oil supplement for the highest amount of the two main omega-3 fatty acids in fish oil, which are EPA and DHA.
A multitude of studies have examined the potential effects of fish oil weight loss. Unfortunately, relatively few have shown how other factors might influence the results, either positively or negatively. This is why so many studies listed on PubMed, our national medical database, show contradictory results.
One of the truly helpful studies that include the effects of other factors was published in 2007 in the American Journal of Clinical Nutrition. It showed that omega-3 fatty acids (i.e., fish oil) do, indeed, provide positive results for decreasing fat mass and increasing lean mass, whereas omega-6 fatty acids (i.e., sunflower oil) do just the opposite.
Furthermore, the most important factor for enhancing the benefits of fish oil for weight loss is exercise. Moderate exercise (i.e., walking 3 days per week for 45 minutes at 75 percent of age-predicted maximal heart rate) significantly boosts the positive effects of fish oil. Effects of fish oil for reducing fat mass and building lean mass are inconsequential in the absence of exercise.
After taking into account all the seemingly contradictory results of multiple studies regarding the effects of fish oil on weight loss, we can consistently see four take-home lessons:
1) Vegetable oils undermine the benefits of fish oils. This lesson points directly to the modern intake of omega-6 to omega-3 fatty acids in a ratio of about 20:1, which should be closer to about 2:1. In other words, we should consume less vegetable oil and more fish oil.
2) Fish oil is beneficial for losing fat and building lean mass, in combination with moderate exercise. There are almost no such benefits in the absence of exercise.
3) The positive effects from consuming fish oil are also negated by dietary sugar. Fructose and its ubiquitous occurrence in foods and beverages in the form of high fructose corn syrup can be particulary powerful in undermining the benefits of fish oil.
4) At least 1.5 grams of a good fish oil supplement should be taken daily. Taking 2-3 grams would be even better. Moreover, be sure to choose fish oil supplement for the highest amount of the two main omega-3 fatty acids in fish oil, which are EPA and DHA.
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