Omega 3 Burn
Advised for Burning Fat and Curbing Appetite
Health magazine recommends fish and omega-3s to boost metabolism
and gain body composition and weight benefits
Last week, we
noticed an article from Womens Health magazine, titled To
lose weight, turbocharge your metabolism."
It doesn't appear in the Web version of the magazine, but instead
was found at the MSNBC Web site.
As the article introduction says,
slaving away inside
your body right this minute is your very own personal
trainer working tirelessly to help you burn calories and shed fat.
Its called your metabolism, and it's the sum of everything
your body does.
This is very true, and the piece goes on to recommend various metabolism-boosting
The recommended steps range from good breakfasts and a protein-focused
lunches to drinking tea, coffee, and cold water, eating chilies
and dairy foods, getting ample sleep, and doing interval training.
(Interval training is proven to produce greater calorie burning
than aerobic exercise done at a steady pace. Follow bursts of high
exertion with an equal interval of more relaxed exercise
e.g., alternate brief spans of all-out sprinting with equal-time
intervals of walking.)
Naturally, the tips that jumped out at us recommend dietary omega-3s
for two different benefits, since fish oil supplements and fatty
fish may offer two distinct metabolic benefits: better appetite
control and a boost in fat burning.
Omega-3s may quash overactive appetites
Heres what the editors of Womens Health wrote about
the effects of omega-3s on appetite control:
Eat Nemo's pals. Fatty fish like salmon, tuna, and sardines
are loaded with hunger-quashing omega-3 fatty acids. These healthy
fats help trigger the rapid transfer of Im full
signals to your brain, according to the National Institutes of Health.
Bonus: A 3.5-ounce serving of salmon nets you 90 percent of
your recommended daily value of vitamin D, which will help preserve
your precious calorie-craving, metabolism-stoking muscle tissue.
We could not find the NIH statement cited by Womens Health,
but instead discovered a supportive study from Spain.
The Spanish trial showed that, in a group of overweight people,
a diet higher in omega-3s produced a greater sense of satisfaction
(satiety) following a meal.
The researchers recruited 232 overweight and obese volunteers, and
randomly assigned them to a low-calorie diet, supplemented with
either a low (260 mg per day) or high dose (1300 mg per day) of
omega-3s for eight weeks.
Compared with people who got the low dose omega-3 pills, the participants
who took the higher dose of omega-3s reported fewer hunger sensations
for up to two hours following a meal.
As the Spanish team reported, In conclusion, [higher omega-3]
intake modulates [increases] postprandial satiety [sense of fullness
following a meal] in overweight and obese volunteers during weight
loss. (Parra D et al. 2008)
Note: The figure they cite for vitamin D is probably for farmed
salmon. Wild salmon provides much more
about 687 IU in a
3.5 oz serving of sockeye, which is 343 percent of the RDA from
infancy to age 50 (400 IU).
Fishy tip for burning fat
Heres what the Womens Health article said about omega-3s
increasing the impact of your work out:
Combining regular exercise with fish-oil supplements increases
the activity of your fat-burning enzymes, reports a study published
in the American Journal of Clinical Nutrition.
Volunteers took six grams of fish oil daily and worked out
three times a week. After 12 weeks, they'd lost an average of 3.4
pounds, while those who exercised exclusively saw minimal shrinkage.
The trial participants took a whopping 1,920 mg of omega-3s (360
milligrams of omega-3 EPA and 1560 milligrams of omega-3 DHA), two
hours before beginning a workout.
This is an unnaturally high dose of omega-3s, with an artificially
high ratio of DHA to EPA, because the manufacturer of the donated
fish oil manipulated it chemically to increase its DHA content.
Youd need to take 12 of our 1,000mg Sockeye Salmon Oil capsules
to get the same omega-3 intake because it provides natural levels
of EPA and DHA
not chemically concentrated amounts.
While we cant know for sure, it seems likely that lesser omega-3
intakes would provide substantial metabolic benefits over time,
as baseline blood levels rise over time.
And dont forget to count the omega-3s in fish you eat before
most of ours provide plentiful portions of EPA
For example, a 3.75 oz can of Traditional Wild Red Sockeye has 804mg
of total omega-3s, including 288mg of EPA and 445mg of DHA
almost half the intake tested successfully in Australia (1,920mg).
See our Seafood
Nutrition Chart to get the omega-3 and vitamin D levels
for all Vital
from Chet: Here at Health &
Beyond Online, we wouldn't think of eating any salmon other
than the wild Alaskan salmon we get from Randy Hartnell at Vital
Choice Seafood. Click
here to order the best salmon I've ever
tasted, and be
sure to mention Chet Day as referring you.
AM, Buckley JD, Murphy KJ, Howe PR. Combining fish-oil supplements
with regular aerobic exercise improves body composition and cardiovascular
disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74.
*Parra D, Ramel A, Bandarra N, Kiely M, Martínez JA, Thorsdottir
I. A diet rich in long chain omega-3 fatty acids modulates satiety
in overweight and obese volunteers during weight loss. Appetite.
2008 Nov;51(3):676-80. Epub 2008 Jun 14.
*Womens Health (WH). To lose weight, turbocharge your metabolism.
May 22, 2009. Accessed at http://www.msnbc.msn.com/id/30874767/
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