can Omega-3 fatty acids help burn Fat??
if eat start eating around 4 to 5 tablespoons a day would i see any change along with deit and excersies In a way it will, by helping to increase and maintain healthy hormone levels. Fats, including cholesterol, are a necessary ingredient in the production of the endocrine system with hormones such as testosterone, which is a big fat burning hormone.
Ground flax seed has a number of other healthy properties and is one of the best additives to a healthy diet. It's also very high in fiber and the omega fatty acids, which are antioxidive compounds. The omega part isn't the fat burning so much as an anti-oxidant - the fat itself is what will help burn fat by maintaining healthy testosterone levels.
Of course, without an overall healthy diet and exercise routine, it'll be very difficult for this to do much for fat loss. It will only be one element in an overall healthy lifestyle. Healthy fats, like omega 3, do not help burn fat. The purpose of good fats is to help transport nutrients into the blood stream after food has been digested.They serve other functions as well. Omega 3's in particular help with brain activity as well, and that is why fish (which contains lots of omega-3's) is referred to as brain food. The short answer is yes, but.....
Before you start taking supplements of essential fatty acids its important to have the basics of nutrition & exercise covered.
#1) A gallon of water/day.
#2) Multivitamin with breakfast. NOT anything from the grocery store like centrum, something like Source Naturals Mega-One from vitacost.com
#3) Calcium/Magnesium Complex with dinner or before bed. Something like Country life's Target-mins cal/mag complex
again cheap at from vitacost.com
#4) 1 gram of protein per lb of body weight daily
#5 Coconut oil, 3tbsp a day
I'll address these items in order;
Water: If your not drinking enough it will slow down your metabolism. Also, its essential for good digestion and assimilation of nutrients in your food. Try increasing from 4 or 5 cups a day to 8 then 16. CUPS not glasses, as most glasses are two cups of water. Thus eight full average glasses is almost a full gallon which is the end goal. Try two glasses on an empty stomach on waking, 30 minutes before breakfast. If you do the same thing mid-day your halfway to your the 1gallon goal.
Multivitamin: No one can meet their RDA for vitamins from food alone, and not getting the proper nutrients also slows your metabolism.
Calcium/Magnesium are PROVEN in many studies to boost your metabolism and are essential if you are sweating at all from working out. They are most used of all the minerals you consume daily and most Americans are deficient. Contrary to popular belief MILK is NOT the best source. The body assimilates and uses minerals at night better than during the day, thus the reason for taking them at night.
Protein: When you remove the water from the human body, whats left is 75% PROTEIN. When you exercise you lose BOTH lean body mass and fat. It is only lean body mass that burns fat while you watch tv. Therefore it is important to conserve your lean body mass and burn more fat than LBM or ,again, you slow down your metabolism. 1 gram per pound of body weight daily is shown in many studies to preserve the lean body mass thus increasing your fat loss. If you cant get this from food you'll have to supplement with Whey, Soy or Hemp protein. I suggest Iron-tek essential naturals which is free of exitotoxins so common in 99% of whey supplements again vitacost has this cheap and with cheap flat rate of $4.99 shipping on all orders too.
Coconut oil: First of all, and this is going to fly in the face of everything most people believe about nutrition. FAT IS GOOD. You know this or you wouldn't be looking into supplementing with fats. Of course you still have to count calories. However, there is a type of saturated fat in coconut oil, that will increase your metabolism and help you in many other ways. Its called lauric acid and its found in baby formula and given in formulas to the elderly who need to recover. look at tropicaltraditions.com for more info.
It helps your body assimilate the vitamins and minerals you supplement with and the Omega-3's as well.
Coconut Oil Health Benefits
Over the last 40 years, scientific peer reviewed studies have shown these benefits to coconut oil medium chain fatty acids:
鈥?Fights many bacterial infections, including H.Pylori (the cause of most ulcers)
鈥?Fights many viral infections, including Vesicular Stomatitis Virus (VSV)
鈥?Increases daily energy expenditure
鈥?Increases dietary taste and "mouth feel" appeal
鈥?Makes reduced portion size meals appetizing
鈥?Reduces overall food intake by extending post-meal satiation period
鈥?Improves overall glucose metabolism
鈥?Improves NIDDM (type 2 diabetes) glycemic metabolism, by increasing insulin sensitivity and insulin controlled glucose disposal
鈥?Normalizes weight gain, compared to corn oil
鈥?Leads to reduced blood pressure
鈥?Reduces the number of fat cells, and amount of fats stored
鈥?Obesity is caused by eating too much long-chain fatty acids (vegetable oil); medium-chain fatty acids (as in coconut oil) reverse this condition, reducing obesity
鈥?Speeds up metabolism after meals
鈥?Improves athletic endurance & exercise performance
鈥?Reduces liver's production of LDL "bad" cholesterol
鈥?Has no effect on production of HDL "good" cholesterol
鈥?Reduces circulating triglycerides and free fatty acids FFAs
鈥?Reduces intra-cellular lipids in muscle tissue, reducing insulin resistance
鈥?Accelerates or catalyzes burning and oxidation of other oils by the liver
鈥?Absorbed from intestines directly into liver by portal vein
鈥?Does not circulate in blood like other vegetable oils
鈥?Rapidly oxidized or burned by the liver -- as fast as pure glucose
鈥?Does not require rate-limiting enzyme CPT (carnitine palmitoyltransferase) for metabolism, as would long-chain fatty acids found in vegetable oils
鈥?Results in steady weight loss for obese individuals, and weight maintenance for healthy people
Finally, if you have all the basics covered you should definitely consider Omega-3s. However, I suggest fish not flax. Some people ,due to genetics, lack the enzyme necessary to convert ALA to DHA. It is the DHA/EPA which is important and has most of the studied benefits. Flax is ONLY ALA and has NO DHA or EPA. Only a very small percentage of the omega-3 in flax is converted to EPA and DHA.
Canned salmon has 1000mg (1 gram) of Omega-3 per serving and has 7 servings in a can, and costs (locally for me in the southeast), $1.67. However a purified, molecularly distilled oil concentrated in a gelcap is easier for most people albeit more expensive.
Lastly, on the subject of exercise, assuming you are a healthy average adult. You should be doing 5 days of cardio a week. You shouldn't be able to carry on a conversation while doing it or its not the proper intensity.
You should also, consider dumbbells three days a week to build and maintain lean body mass, thus boosting your weight loss efforts. Nothing to make you beefy, just enough to stimulate the muscle to grow and maintain itself.
A good starting program would be using 10~25lb dumbbells. If you cant do the third set its too heavy.
3 sets of 10 presses
3 sets of 10 shoulder presses
3 sets of 10 One Arm Tricep Extensions
3 sets of 10 lateral raises
3 sets of 10 curls
3 sets of 10 squats |
