Obesity: to control appetite, best to choose Omega 3s

In Italy, 1 in 10 people are obese. More than half of men and a third of women are overweight. And overweight rates are estimated to increase by 5 percent in the next decade.

The impact of this perspective on individual and public health cannot be underestimated. Indeed, in addition to being a disease in itself,obesity increases the risk of other health problems. Hyperglycemia and diabetes, hypertension, high cholesterol and triglyceride levels, coronary artery disease, heart failure, heart attacks, and strokes are all events and conditions associated with excess weight.

But not only that. Obesity can also impair the proper functioning of organs and tissues other than the heart and arteries. It can be associated with problems in the bones and joints, which are put under pressure by excess weight; as a result, joints can ache and stiffen, and you may end up struggling with osteoarthritis. It can lead to the appearance of so-called sleep apnea, real interruptions in breathing during sleep; in this case, fatigue and drowsiness may make the days difficult to cope with and may impair the ability to concentrate and work performance. Finally, it can impair the proper functioning of the liver and gallbladder and increase the risk of various forms of cancer.

The role of appetite

Losing 5 to 10 percent of the initial weight helps to significantly reduce the risks associated with obesity. Unfortunately, however, losing weight is not an easy feat either when the pounds to be shed are many or when they are few. Between those who claim to be perpetually dieting and those who regain within a short period of time much (if not all) of the weight they have so painstakingly lost, it is important to keep in mind that there is more than one factor influencing weight changes.

Also coming into play isappetite. There is no shortage of suggested strategies to keep it under control; for example, it is often recommended to focus on fiber, which, depending on the case, can increase satiety and reduce appetite.

Even fats can help precisely in reducing appetite. The situation has something of a paradox: Could it be that the very nutrients often blamed for making you fat are allies of weight loss? In reality, it all depends on the type of fats one consumes. And when it comes to having to feel fuller, it seems that the best choice is the long-chain polyunsaturated fats of the Omega 3:EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega 3 in weight loss: why take them?

While they are not the miracle remedy for weight loss, there is no shortage of reasons to include an adequate dose of these fats within an eating plan aimed at weight loss. First, they can help combat or manage the cardiometabolic complications of overweight and obesity. The benefits in terms of blood pressure, triglyceride levels and cardiac activity are beyond doubt; in addition, there is data supporting a role for Omega 3 in preventing the development of insulin resistance that can lead to diabetes.

Second, these fats appear to be particularly helpful in preventing further weight gain and the regaining of pounds lost through dieting. Data on their slimming effect are mixed at times, but the adjuvant effect on weight-loss diets seems to be a reality and appears to depend precisely on appetite reduction.

Controlling hunger with the right fats

In fact, foodborne fats are considered among those responsible for the loss of satiety control associated with the widespread prevalence of overweight and obesity.

In general, the presence and digestion of fats in the intestines slows stomach emptying, stimulates the production of gastrointestinal hormones, and reduces appetite and energy intake. However, modern Western diets high in fats impair the regulation of energy balance and reduce the satiety signals normally induced precisely by fats because of the type of fats (saturated and trans) they provide.

In fact different types of fats have different satiating effects that depend on structural differences, such as the length of fatty acids and their saturation level. Therefore, long-chain Omega 3 polyunsaturated fats (such as EPA and DHA) would be more efficient in terms of appetite reduction. Among their benefits is greater stimulation of the release of cholecystokinin, a gastric hormone that reduces appetite, than that promoted by shorter saturated fats. In addition, EPA and DHA act on brain mechanisms responsible for reward phenomena that promote food consumption.

There is no shortage of evidence for these effects. For example, it has been shown that taking 2.8 grams a day of a DHA-rich oil for 12 weeks can help reduce energy intake from food and consumption of carbohydrates and fats. Some participants in the study that found this effect, all overweight or obese women, also lost significant weight, losing at least 5 percent of their initial weight. In the control group (who took olive oil, which is rich in monounsaturated fats, rather than oil rich in DHA) a 5% weight loss was recorded in only 7% of the participants, while as many as 39% of those who took DHA were able to achieve this goal; the difference was not statistically significant, but the weight loss achieved was similar to that achievable with a 1-year anti-obesity drug treatment.

Other research has shown that diets richer in long-chain Omega 3 are associated with increased feelings of fullness and reduced hunger 2 hours after meals containing fish oil or fatty fish. Others confirm that polyunsaturated fat intake reduces energy intake compared with monounsaturated fat intake.

Among various hypotheses to account for these effects, it is thought that Omega 3 may reduce the expression of genes involved in fat synthesis in adipose tissue and increase that of fat-degrading genes in the liver, intestine, and skeletal and cardiac muscle fibers.

How to use Omega 3 to reduce appetite

The dose of DHA-rich oil used in the above study roughly corresponds to the daily consumption of 140 g of fatty fish. In practice, such consumption is difficult to achieve because of the need to plan to eat fish such as salmon, sardines, tuna, anchovies, or herring at least once a day; for many people-whether they are following a weight-loss regimen or are in the process of maintaining results-such a diet may be difficult to follow on a regular basis.

Fortunately, everyone can also secure this Omega 3 intake with dietary supplements based on marine-derived oils rich in EPA and DHA: fish oil, cod liver oil, krill oil, and algal oil. The latter negates any fears of possible health risks for those allergic to fish and is compatible even with diets that exclude fish. In other words, anyone who wants to assist their weight loss or help themselves maintain their results by taking advantage of the properties of Omega 3 can find a supplement that suits their needs.

Bibliographical references

Albracht-Schulte K et al. Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. J Nutr Biochem. 2018 Aug; 58: 1-16. doi: 10.1016/j.jnutbio.2018.02.012

Harden CJ et al. Long-chain polyunsaturated fatty acid supplementation had no effect on body weight but reduced energy intake in overweight and obese women. Nutr Res. 2014 Jan;34(1):17-24. doi: 10.1016/j.nutres.2013.10.004

MedlinePlus. Health risks of obesity. Last viewed April 28, 2023