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Weight loss

omega 3, your slimming ally

If you are familiar with weight loss diets, you are certainly familiar with "omega 3s" as "good fats" which would be a godsend for weight loss.

What are "omega 3"?

Omega-3s are polyunsaturated fatty acids (PUFAs), also noted ⍵3 or n-3. The main omega-3 fatty acids are:

  • alpha-linolenic acid ("ALA")
  • eicosapentaenoic acid ("EPA")
  • docosahexaenoic acid ("DHA")

They are found in certain fatty fish such as salmon, mackerel, sardines, anchovies, herring, which provide EPA and DHA, which are directly active in our body. But we can also find them in plant form, therefore ALA, in chia seeds, flax, camelina, hemp or even rapeseed to name a few sources.

Omega-3s are essential fatty acids because they cannot be produced by our bodies. They must therefore imperatively be brought into our diet.

What are the main benefits of these "good fats" for weight loss?

  • They promote lipolysis, ie the breakdown of fatty acids stored in adipose tissue. The latter is often summed up by the expression "to burn fat", which is sought after in the context of weight loss.
  • They lower the triglycerides ("TG"): the OM3 will be put in the TG. As the TG will be saturated with these good fats which are excellent fuels, the body will be able to better use the TG to convert them into energy.
  • By significantly improving the fluidity of cell membranes, they reduce insulin resistance, i.e. they increase the capacity of insulin to allow glucose (sugar) to enter cells, thus contributing to lowering blood sugar and maintaining a stable weight. The nature of the fatty acids present in our cell membranes is indeed essential for our health and the more flexible the membrane of our cells, the better our overall health will be.
  • Omega 3s are also precursors of anti-inflammatory molecules. However, we know that an inflammatory reaction called "low-grade inflammation" is behind the gradual gain of extra pounds. This is one more reason to increase your intake of Omega 3!

Choosing the right foods for better weight management

Increasing foods high in omega-3s alone will not make you lose weight, but choosing to include omega-3 fatty acids in your daily diet will help you achieve better weight management.

So consider including in your eating plan more of these foods which, in addition to being true slimming allies, are also excellent cardio-protectors and involved in many brain functions. At equivalent calories, 100 calories of omega 3 will make you less fat than 100 calories of omega 6: so do not hesitate to exchange your pork chop for a marinade of sardines or to prepare your mayonnaise with olive oil. Or use camelina as a replacement for sunflower oil. But beware, omega 3 fatty acids are very fragile molecules which degrade during cooking.

You can also think about taking a supplement to increase your omega-3 intake without the calorie load. The supplements provide the same health benefits without the added calories!

By focusing on the right foods to lose weight, you increase your chances of losing weight without frustration or deprivation.

Do you need support to sustainably lose your extra pounds and refine your figure? Just click here to book a free discovery call and discuss how a dietary rebalance can help you get back to your ideal weight and flourishing health.

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