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Omega 3 Fish Oil and Weight Loss A lot of people still don’t know 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 metabolising them, than the total amount of calories in the food it’s self. Although fat burning foods are important for anyone who wants to lose weight and keep it off for good, they’re vital if you’re one of these people who find it hard to lose weight. No matter how much exercise you do or how hard you diet, your genetics and metabolic make up play a vital role in determining how fast and how much weight you lose. Genetic differences also affect how much weight you gain when you eat too much. One study of 12 groups of identical twins was overfed for 100 days. One set of twins gained 29 pounds. A second set, however, gained only 13 pounds even though both sets of twins were overfed with the same number of calories. Of course, fat burning foods won’t compensate entirely for genetic differences this ultimately comes down to a balanced calorie controlled eating regime and excersie. They will however make fighting fat a lot easier in the long run. Types of fat There are two types of fat “good fat” and “bad fat” Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated and Tran’s fat, but they can still be catorigised as good and bad. Monounsaturated (good fats) Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes. These good fats are found in food like; 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, inflammations and tumour growth. They also help to improve immune function and help protect against sudden death from heart disease. Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6 Omega 3 is found in foods like Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring. Omega 6 is found in foods like 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 potent at raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free milk and other dairy products. Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil. Trans (bad fats) Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils and vegetable oils that have been subjected to heat-damage during cooking. Omega 3 fish oil and weight loss A recent study that was published in the international journal of obesity, researchers want to find out if by 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 apart from one group were fed 6 grams of fat in the form of butter, olive oil, sunflower oil and peanut oil, the other group were given 6 grams of omega 3 fish oil. The fish oil group were given 8 capsules per day, 2 in the morning, 3 at lunch and 3 in the evening. The Total daily intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results were fairly conclusive. The table below shows you the changes in fat oxidation, body fat, and metabolic rate after three weeks for the groups with or without fish oil These results show that the group who were supplementing with fish oil burned about 1.1 milligram of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil. One of the key reasons as to why omega 3 fish oil has such a powerful effect on fat metabolism is that the insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories. Insulin increases the activity of an enzyme known to promote 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, along with fatty acid synthesis, is responsible for converting carbohydrate into fat. Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used 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, sadly due to the pollution levels found in our oceans today eating large portions of fish every day is not advisable. The frustrating truth is that there will never be an easy quick-fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself. Taking a fish oil supplement is a good idea for anyone wanting to make positive steps towards weight loss. About Radioze: When you health goes off track, you want to know more. No single person, even a specialist knows all. At Radioze, a team of doctors looks at your case from all angles. Our 360 degree diagnosis drastically increases your chance of correct diagnosis. Radioze is providing Second Opinion to patients through world’s best specialist so that you can take charge of your health in your hands. Fore more details visit: http://www.radioze.com
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O mastima je mnogo toga lošeg pisano i kod mnogo ljudi samo spominjanje te riječi može izazvati loše raspoloženje. Masti možete pokušati izgubiti, sakriti i izbjegavati, ali vaše tijelo ih ipak treba. Znate li da masti pomažu kod izoliranja naših živčanih stanica, da nas griju, uravnotežuju naše hormone održavaju kožu i arterije gipkima, podmazuju zglobove i sastavni su dio svake stanice? Ključno pitanje je znati koju vrstu masti vaše tijelo treba, koliko ih treba i koja vrsta masti je štetna za vas. Naoružani pravim informacijama možete se usredotočiti na uzimanje više dobrih masti i manje loših masti u hrani koju svakodnevno unosite. Zasićene masti (one koje nalazimo u krutom stanju na sobno temperaturi) nisu bitne za zdravlje. Njihovo je porijekolo životinjsko (meso, jaja, sir). Zasićene masti su teže probavljive i sadrže visoku razinu kolesterola. Nezasićene (tekuće) masti dijele se u dvije grupe: mononezasićene, kao što je maslinovo ulje, i polinezasićene, kao što je suncokretovo ulje. Polinezasićene masi dijele se u Omega 3 masne kiseline i Omega 6 masne kiseline. Monozasićena mast (Omega 9) nije esencijalna, ali u umjerenim količinama nije štetna – visokokvalitetno (djevičansko, hladno prešano) maslinovo ulje je zdravija alternativa od uobičajenih biljnih ulja. Dobar izvor masnih kiselina Omega 6: ulje šafranike, suncokretovo ulje, ulje jaglaca, orahovo ulje, bučino ulje, sezamovo ulje. Dobar izvor masnih kiselina Omega 3: skuša, haringa, losos, srdela, sardine, tuna, ulje od lanenih sjemenki. Herbalifeline – dobre masti u kapsuli koja se lako guta Jedete li 3-4 porcije ribe svakog tjedna? Ako ne, moguće je da vaše tijelo ne zadovoljava svoje potrebe za Omega 3 esencijalnim masnim kiselinama. Jednostavnije ne može biti – dovoljno je uzeti tri kapsule dnevno. Nema okusa ribe, samo blagodati ribe.