few fish oil capsule in a spoon over a bowl fish oil

fishA great deal of people still do not understand that there are fat burning foods which could actually increase the amount of fat calories your body burns every day? These are know as free foods and are usually low in calories; actually a number of those foods are so low in calories your body burns more calories metabolising them, than the complete number of calories in the food it itself.

Keep it for good

Although fat burning foods are important for anybody who wants to shed weight and keep it off for good, they are vital if you are one of these individuals who find it tough to shed weight. No matter how much exercise you do or how hard you diet, your genetics and metabolism make play play a very important role in determining how quickly and how much weight you lose.

Genetic differences also affect how much weight you gain when you consume too much. One analysis of 12 groups of identical twins had been overfed for 100 days. One set of twins gained 29 pounds. Another group, however, gained only 13 pounds although both sets of twins were overfed with the identical number of calories. Needless to say, fat burning foods will not compensate entirely for genetic differences that this finally comes down to a balanced calorie controlled eating regime and excersie. They will nevertheless make fighting fat much easier in the long term.

Types of fat

There are two types of fat “good fat” and “fat”

Actually there are 4 kinds of fat: Monounsaturated, Polyunsaturated, Saturated and Tran’s fat, but they could nevertheless be catorigised as bad and good.

Monounsaturated (good fats)

Monounsaturated fats are considered good fats and are believed to help lower cholesterol, triglycerides, and blood pressure and also to help control diabetes.

These good fats are found in foods such as; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and poultry fat.

Polyunsaturated (good fats) omega 3 and omega 6

Polyunsaturated fats are also considered good fats and are thought to decrease triglycerides, inflammations and tumour development. They also help improve immune function and help protect against sudden death from cardiovascular disease.

Polyunsaturated fats can be broken down into two groups: Omega 3 and Omega 6

Omega 3 is found in foods such as Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.

Omega 6 is found in foods such as safflower oil, sunflower oil, sesame oil, legumes, nuts and soft margarine.

Saturated (bad fats)

Saturated fats are bad fats; they raise cholesterol and increase the risk of cardiovascular disease and stroke. The truth is they’re twice as potent at increasing your cholesterol levels as polyunsaturated fats are in lowering them. It’s hard to remove these fats out of your diet but one way to reduce them is to choose fat free milk and other dairy products.

Saturated fats are 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 raise the risk of cardiovascular disease and stroke. Tran’s fats are found in foods such as crackers, cookies, cakes, shortening, margarine, hydrogenated oils and vegetable oils which have been exposed to heat-damage throughout cooking.

Omega 3 fish oil and weight loss

A recent study that was published in the international journal of obesity, researchers want to discover whether by supplementing the diet with omega 3 fish oil (good fat) would increase the amount of fat calories burned in one day.

Both groups were fed precisely the identical diet apart from 1 group were fed 6 g of fat in the form of butter, olive oil, sunflower oil and olive oil, another group were given 6 grams of omega 3 fish oil. The fish oil group were awarded 8 capsules daily, 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 g. The out come of the test results were rather conclusive. The table below shows you the changes in fat oxidation, body fat, and metabolic rate after three weeks to the groups with or without fish oil

With fish oil without fish oil

Measurement of body fat -2pounds -0.7

Measurement of daily metabolic rate 1775 calories 1710 calories

These results reveal that the group who were supplementing with fish oil burnt about 1.1 milligram of fat per kilo per minute. This is approximately 26% higher than another group who were not supplementing with the fish oil.

Among the important reasons as to why omega 3 fish oil has such a strong 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 utilization of fat for fuel, while also promoting fat storage in the presence of excess calories.

Insulin increases the action of an enzyme known to encourage the storage of fat. Insulin inhibits the activity 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, together with fatty acid synthesis, is responsible for converting carbohydrate to fat.

To put it simply, high levels of insulin make it less probable your body will use stored fat as a fuel source. The fall in insulin levels when subjects used the fish oil could have let more fat to be used for energy.

Conclusión

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 could be in the kind of fish, sadly due to the pollution levels found in our oceans now eating large pieces of fish each day isn’t advisable.

The frustrating reality is that there’ll never be a simple quick-fix way of losing weight that’s safe and simple. However, with a bit of research into the workings of the human body, it becomes apparent that there are lots of smaller things you can do that add up over time to assist weight loss and make you feel better about yourself. Taking a fish oil supplement is a fantastic idea for anybody wanting to make positive steps towards weight loss.