The benefits of fish oil for weight loss and managing inflammation are profound. Fats play a vital role in managing inflammation as some fats are inflammatory and other fats such as the essential omega-three fats found in fish oil are anti-inflammatory.
Inflammation and weight gain are intimately connected as inflammation can contribute to insulin resistance which is an underlying cause of weight gain, prediabetes, and type 2 diabetes.
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The omega 3 benefits for weight loss come down to the body’s ability to reduce inflammation with the anti-inflammatory omega-three fats found in fish oil.
Studies showing the benefits of fish oil for weight loss
A study done in mice used a high-fat diet to promote fat accumulation resulting in raised inflammatory markers and causing insulin resistance and glucose intolerance.
The administration of fish oil to the very same mice reduced the harmful effects of the high-fat diet. The mice given fish oil had reduced body fat, improved insulin sensitivity, and reduced inflammation.
The adipose tissue stores excess fuel as fat plays a central role in the control of metabolism. An excess of adipose tissue is associated with obesity (weight gain), type 2 diabetes, and metabolic syndrome.
Inflammation and fat accumulation are the primary causes of weight gain and insulin resistance.
Another study showed that the chronic overfeeding of a high-fat diet in mice caused increased body weight and fat accumulation.
Along with these mice developing more adipose tissue (body fat), they also developed an intolerance to glucose and insulin. They had higher blood glucose levels which are the symptoms of prediabetes. But they were able to prevent these exact conditions from developing by co-treatment with fish oil!
This study demonstrates the powerful benefits of taking fish oil for weight loss and preventing the development of insulin resistance.
Fat accumulation in adipose tissue leads to insulin resistance and inflammation due to overfeeding on a high-fat diet. With this information, it becomes easy to understand how to lose weight and reverse insulin resistance by using the power of an anti-inflammatory diet high in omega-three fats.
You may be wondering what makes fish oil and omega-three fats beneficial for weight loss when it was a high-fat diet used to induce obesity in the mice.
The answer lies in understanding the various types of fat and their role in managing inflammation in the body because not all fats are equal, as you will soon find out.
Saturated fats in coconut oil, coconut cream, butter, cheese, and animal fats can be converted into a pro-inflammatory compound in the body called arachidonic acid. Saturated fats cause insulin resistance and increased insulin levels. High levels of insulin lead to weight gain.
Omega 3 benefits for weight loss
The omega-three fats found in fish oil are converted into anti-inflammatory prostaglandins that help to modulate and reduce inflammation in the body. Reducing inflammation is crucial to lose weight and reverse insulin resistance.
The omega-three fats also need to be in balance with the omega-six fats, which can be converted into pro-inflammatory arachidonic acid as well.
These days, omega-six fats are found everywhere, such as fried foods, baked goods, and store-bought salad dressings. As a result, many people’s diet is very high in omega-six fats and low in the essential omega-three fats.
The consumption of saturated fats and omega-six fats are prevalent in so many foods, and the ratio of omega-six fats to omega-three fats has been thrown way out of balance.
The best foods that help with inflammation and weight loss are the anti-inflammatory omega-three fats found in fish oil which contains EPA and DHA.
The foods highest in EPA and DHA include wild-caught fish such as sardines, salmon, mackerel, and herring.
The essential alpha-linolenic acid (Omega 3 fats) are in plant foods such as flax seeds, chia seeds, walnuts, and pecans and are converted into EPA and DHA in the body. Other vegetables high in omega-three fats include spirulina, dried seaweed, red peppers, leeks, and spinach.
The only problem with plant-based omega three fats for reducing inflammation and weight loss is that not everyone converts plant-based ALA into EPA and DHA very well.
Genetic testing can determine if someone has SNPs in the enzymes involved with these conversions and whether you are likely to be a good converter or poor converter of ALA into EPA and DHA.
To ensure you are getting the omega 3 benefits for weight loss, it is best to use a fish oil supplement or eat wild-caught fish high in EPA and DHA.
Wild-caught fish are some of the best foods that help reduce inflammation in the body by providing the body with anti-inflammatory fats.
Combining a low saturated fat diet with a diet high in omega-three fats found in fish oil for weight loss is one of the best ways to lose weight. Eating an anti-inflammatory diet full of fruits and vegetables that are low in calories yet high in antioxidants and nutrients will reduce inflammation and reverse insulin resistance.
Here is a list of the best foods to lower blood sugar and promote weight loss.