Tag Archives: essential fatty acids

Weight management P.4/10 – Essential Fatty Acids (Omega 3)

This post is going to be a short one as I have already written it once for my laptop to have not saved it. Ooops!

Here goes again…..!

Right, now please read all of this before rushing out to Holland & Barrett to buy a bucket load of fish oils with another bucket load for half price!

Essential Fatty Acids are called so because it is essential for us to intake these in our diet as we cannot synthesize these ourselves. They come in 2 forms; Omega 3 and Omega 6. Generally our ratio of Omega 3 to 6 should be 1:1 or 1:2 whereas in the western diet is is more like 1:16. This means we need to largely increase our Omega 3 levels to balance this ratio out. Omega 3’s can be found in oily fish like Salmon, Sardines, Halibut and Albacore Tuna. However, unless they are wild fish you are eating, due to the way that fish are farmed they do not produce omega 3. This means to boost your Omega 3 you will need to supplement.

Omega 3’s play a large role with respect to maintaining ideal weight and burning fat. They help to increase our HDL (good) cholesterol, reduce our LDL (bad) cholesterol and reduce triglycerides within the body. By doing this is it means less fatty deposits get put in our adipose tissue (fat storage cells) and more fat can be transported back to the liver for us to use a fuel. Omega 3’s also turn on the Lipolytic (fat burning) gene and turn of the Lipogenic (fat storage) gene along with increasing metabolic rate. This is how they can help with fat loss but Essential Fatty Acids have plenty of other benefits;

-Help athletic performance
-Improve delivery of oxygen & nutrients to cells
-Enhanced aerobic metabolism
-Increased energy levels & stamina
-Increased exercise duration & intensity
-Improve recovery
-Anti-inflammatory preventing joint tendon & ligament strains
-Reduction of inflammation caused by over training assisting injury healing
-Improve muscular development
-Reduce inflammation & allow more frequent training
-Reduce fat cravings & fat storage
-Speed healing of injuries

If you are looking at supplementing with Omega 3’s don’t just go to your local supermarket and stock up. These will be cheap synthetically produced products that can cause more harm than good because the body does not respond well to synthetic products. I have found an Omega 3 supplement that is sourced from wild salmon and is the highest quality of supplement worldwide. They have a UK base and can be delivered in 3-5 days. If you want to order some then click here

Recommended intake
1-2 capsules 2-3 times per day
For accelerated fat loss 9+ capsules per day.

I would say a daily supplement of Omega 3 should be included in everyones diet whether you eat a lot of oily fish or not and if you are wanting to boost fat loss then you need a higher intake initially until you can stabilise around 2-6 capsules per day.

Thanks for reading.