Lose weight and stay fit: here's how to fight obesity with fish oil

Omega 3 could be a new weapon for counteracting obesity. A series of studies in rodents and humans suggests that these fatty acids counteractfat accumulation and promote weight loss when combined with a low-calorie diet or exercise, and thus one might suggest taking Omega-3s for weight loss. Experts at the University of South Australia in Adelaide, Australia, Jonathan Buckley and Peter Howe summarized the accumulated evidence in this regard in an analysis published in the journal ^Nutrients1.

Reduce belly fat

Analyzing data from rodent studies, scientists hypothesized that increasing Omega-3 intake may reduce weight gain. The observed effect is associated with a decrease in fat that is deposited at the level of the abdomen, around the internal organs. Subsequent studies in humans seem to support this hypothesis. Increasing Omega-3 intake by 0.3 to 3 grams per day would help reduce body weight and fat in overweight or obese individuals. However, consumption of these fatty acids is an effective strategy only in conjunction with a low-calorie diet and physical activity. Not only that, the higher the Omega-3 levels in the blood, the lower the body mass index, waist and hip circumference. Studies in mice suggest that the observed effects may not be valid in diabetes: animals with this disease did not benefit from increased Omega-3 intake.

More "good" fats, less body fat

In the course of research, it has been hypothesized that by promoting a reduction in circulating triglycerides, increased levels of Omega-3s, especially docosahexaenoic acid (DHA), leads to less fat accumulation in cells. This would decrease the size of fat cells. Other studies have gone into more detail of the action of Omega-3s at cell levels. It has been found that the observed benefits are associated with changing the expression of certain genes that promote fat oxidation in the following organs, tissues and apparatuses:

• adipose tissue
• liver
• heart
• bowel
• skeletal muscles

Alongside this effect, another benefit of Omega-3 appears to be the promotion ofincreased lean mass. One of the hypotheses formulated is that taking 1.9 to 5 grams per day of Omega-3s would increase vasodilation, that is, blood flow into the muscles during exercise. As a result, muscles would use more nutrients, making them less available for fat production and its accumulation in adipose tissue.

Do omega-3s reduce the sense of hunger?

Commercially available slimming products promise action based on appetite reduction. Buckley and Howe in their analysis explain thatOmega-3 intake does not lead to eating less, and that in studies that did not include a low-calorie diet, individuals who took Omega-3 introduced the same calories compared to others. Some studies also suggest that a higher dose of Omega-3 reduces feelings of hunger at the end of meals. Only new research will shed light on this aspect.

Why still doubt?

Buckley and Howe explained that all the effects observed are not striking and that the results of the studies conducted to date cannot be considered definitive. In particular, it will be necessary to confirm the hypotheses made on the basis of this research by increasing the duration of the research, so as to verify whether taking Omega-3 is really helpful in losing pounds in cases of overweight or obesity. All this does not seem to be able to disregard physical activity and a healthy diet, which have always been indicated as the two pivotal principles for maintaining the line or regaining the shape already lost.

Source 

1. Buckley JD, Howe PR, "Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity-a review," Nutrients. 2010 Dec;2(12):1212-30. Epub 2010 Dec 9