Facts About Fish Oil Weight Loss
By Dr. Mary Butler
Fish oil may or may not help you with weight management, or more specifically, fat management. Several factors come into play, some of which can enhance the positive effects of fish oil and others of which can undermine them.
Many studies have explored the effects of fish oil weight loss. However, comparatively few have contended with factors that can influence the results, either positively or negatively. If you search for studies on fish oil vs. weight loss on our national medical database, PubMed, you will find studies that show seemingly contradictory results.
In examining one study that compares fish oil vs. sunflower oil, from a 2007 article in the American Journal of Clinical Nutrition, we can see why results can vary. This and other such comparative reports point out the positive effects of omega-3 fatty acids in fish oil as well as the negative effects of omega-6 fatty acids in sunflower oil.
Additionally, this study looked at the effects of exercise in combination with fish oil. Moderate exercise 3 days per week, such as walking for 45 minutes at three-quarters of the age-predicted maximal heart rate, is all it take for boosting the benefits of fish oil. In contrast, such benefits are insignificant without exercise.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home lessons:
1) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable 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 benefits of dietary fish oil are also undermined by sugar. In particulary, fructose and its widespread addition to foods and beverages as high fructose corn syrup cancel out the positive effects 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.
Many studies have explored the effects of fish oil weight loss. However, comparatively few have contended with factors that can influence the results, either positively or negatively. If you search for studies on fish oil vs. weight loss on our national medical database, PubMed, you will find studies that show seemingly contradictory results.
In examining one study that compares fish oil vs. sunflower oil, from a 2007 article in the American Journal of Clinical Nutrition, we can see why results can vary. This and other such comparative reports point out the positive effects of omega-3 fatty acids in fish oil as well as the negative effects of omega-6 fatty acids in sunflower oil.
Additionally, this study looked at the effects of exercise in combination with fish oil. Moderate exercise 3 days per week, such as walking for 45 minutes at three-quarters of the age-predicted maximal heart rate, is all it take for boosting the benefits of fish oil. In contrast, such benefits are insignificant without exercise.
The bottom line among all the seemingly contradictory results of studies that entail the effects of fish oil on weight loss can be summarized in four take-home lessons:
1) The benefits of fish oil are undermined by an overabundance of vegetable oil in the diet. This result underscores the general recommendation that the average intake of omega-6 to omega-3 fatty acids, which is currently at about 20:1, should be closer to 2:1. Consume more fish oil. Consume less vegetable 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 benefits of dietary fish oil are also undermined by sugar. In particulary, fructose and its widespread addition to foods and beverages as high fructose corn syrup cancel out the positive effects 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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