Is A Diet High In Omega 3 Good For Weight Loss?


It’s Eric Bakker. Thanks for coming back. Let’s talk about Omega-3. Omega-3 fatty acids and weight loss. So if we look at essential fatty acids, we’ve
got alpha linoleic acid, which is really essential for the body and you’re going to find this
in flax seed, chia seeds, hemp seeds. Walnuts also contain appreciable amounts. So ALA or alpha linoleic acid converts to
EPA and DHA, all we call long chain Omega-3 fatty acids. They’re not necessarily essential because
the body can get the EPA and DHA from the ALA as I was saying, but the conversion is
probably between two to 10%, if that, at best depending on your B vitamin status and other
nutrients that you need to allow that conversion to take place. So docosahexaenoic acid and eicosapentaenoic
acid, known by EPA, DHA. So you’ll commonly find them in 1812 oils. So often a standard blend is 180 milligrams
EPA and 120 of DHA. Around about 300 milligrams per day is the
standard capsule that you’ll find a lot of companies will have them, anything up to 250
up to 1,000 milligrams. But the 1812 blend is quite common in the
industry. You need to be careful with fish oil because
there’s a lot of crap out there. A lot of companies don’t really make high
quality fish oils because they’ll start to purchase fish oils from many different companies,
including small outfits or large outfits and a lot of it gets blended together, and just
be careful. So weight loss, well there are a lot of conflicting
studies out there. Some studies show that your metabolism actually
improves with the Omega-3 and others saying that it doesn’t improve at all. Some people say the metabolism speeds up with
the Omega-3. I mean some smaller studies have shown that
if you take, for example, five or 6,000 milligrams of Omega-3 per day, you can increase your
metabolism by 3.8% after 12 weeks. But then another study will show no effect
at all. So there are many reasons for these conflicting
reports in the research, but however Omega-3 is definitely a supplement worth taking on
a regular basis because of its profound effects on your immune system. Neurologically, the DHA is very good for the
mind. If you have a look at the studies that were
conducted in the UK many years ago, the cognitive studies, I think they’re the Cambridge studies,
show children taking Omega-3 versus placebo. It was chalk and cheese basically. So the higher the DHA content of the child’s
diet, the higher the IQ, the intelligence quotient over time. So there is a link between smart people and
fish oil. That’s probably why I’m dumb because I don’t
really take fish oil much. I have fish in my diet, okay. I like mackerel, I like tuna, I like oily
fish. I like deep sea fish. Fish is a fantastic food that I feel could
be consumed twice a week if not more. It’s a very good food, protein, it’s a win. And then you’re getting the natural sources,
especially if you eat the deep sea fish. In New Zealand we’ve got hoki, which means
fake in American I believe, but it’s like our cod of the South Sea. It’s a beautiful fish. It’s cheap down here to buy and it’s high
in Omega-3. It’s a great food to eat. So what are my thoughts on weight loss and
Omega-3? I think there is definitely something there
that in my opinion, if you eat fish once or twice a week in your diet, or if you can’t
do that supplement with an Omega-3. Look for a Norwegian Omega-3 or a Scandinavian
one. They’re often a little bit higher grade now
than many other companies. But yet I’d probably be aiming for between
one to 2000 milligrams per day of a combined EPA, DHA product. If you want something to give you a little
bit more boost cognitively look for the DHA, the docosahexaenoic acid, and if you are looking
something more for the immune pathway or the heart pathway, I’d be going for the higher
EPA. But for pediatrics, for children and older
people, DHA for sure. Definitely to which you want to go. For weight loss, you’d be looking at a balance
probably an 1812 oil. Probably anywhere between one to three of
the thousand milligram capsules per day longterm. But remember combine it with exercise. Research has shown that when you exercise
and take a Omega-3, it seems to fool the body into burning more fat than actually relying
on the carbohydrate pathway. So there is some credence there that says
exercising when you’re taking two or three grams or even five grams a day certainly will
have benefits for you in terms of weight loss. More and more research is coming out on that. Again, a bit conflicting, but I think that’s
pretty well much of a certainty. If you want to try and make sure you exercise
three to four times a week and take the fish oil and let’s see what happens. Anyway, thanks for the question. Don’t forget to click on my link below in
the description box for my free 17 page report. Thanks for tuning in.

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