Uncover The Omega-3 Benefits For Weight Loss And Fat Burning

If you've struggled with obesity, you may have given a lot of thought to diet and exercise and perhaps even incorporated vitamin supplements. However, have you thought about incorporating omega-3 to help you lose weight? 

Being considerably overweight might lead to a variety of health issues that endanger your well-being. If you've tried all the diets and extreme exercise regimens aren't possible due to inactivity, you still need to make smart diet choices to ensure you're getting the nutrition your body needs while you're shedding pounds.

If you don't get the proper nutrients, you could cause malnutrition and jeopardise your health. Don't ignore the advantages of omega-3 fatty acid supplements when considering all the methods you might use to satisfy your nutritional needs. Let's dive into this blog to learn about fish oil and omega-3 fatty acids, their benefits for weight loss, having them before bed, and potential side effects.

Table Of Contents

1. What Are Fish Oil And Omega-3 Fatty Acids?

2. 10 Key Omega-3 Benefits For Weight Loss

3. Can I Take Fish Oil Before Bed For Weight Loss?

4. Omega-3 Weight Loss Side Effects

5. Dietitian's Recommendation 

6. The Final Say

7. FAQs

8. References

What Are Fish Oil And Omega-3 Fatty Acids?

Several naturally fatty fish species, such as salmon, tuna, herring, and mackerel, are the source of fish oil. Their oils are a well-known source of omega-3 fatty acids and are packed with good fats. ToneOp Care’s Fish Oil Capsules and Krill Oil Capsules are great options for people who want to benefit from fish's health benefits without eating it.

Omega-3 fatty acids occur naturally in different forms: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA), which are converted to docosahexaenoic acid (DHA). DHA and EPA have been demonstrated to be more beneficial to health than ALA. Fortunately, your body absorbs the EPA and DHA forms of omega-3 most efficiently.

Contemporary clinical research has shown the numerous health advantages of omega-3 polyunsaturated fatty acids, which are present in fish oil. You can get omega-3 through your diet or opt for one of the many dietary supplements available on the market. 

Also Read: 6 Best Natural Omega-3 Sources To Incorporate Into Your Diet

10 Key Omega-3 Benefits For Weight Loss

Consuming high-calorie fats/oils for weight loss may seem counterintuitive, but omega-3s have many potential beneficial effects on appetite and metabolism. These include:

1. Reduces Hunger Pangs 

Because omega-3 fish oils decrease appetite and hunger, they can aid in weight loss. This effect can be especially useful for people following a reduced diet. In a study of healthy people on a reduced diet, those who consumed more than 1.3 grams of fish oil per day felt fuller for up to 2 hours after eating compared to people who consumed less than 0.3 grams of fish oil per day. However, these effects are not standardised and may vary depending on your diet and health. 

2. Boosts Metabolic Function 

The omega-3s in fish oil can help with weight loss by boosting your metabolism. The quantity of calories burned daily can be calculated using metabolic rate, which is a measure of metabolism. More calories are burned and weight loss and fitness maintenance are made easier with a greater metabolic rate.

Your metabolism or metabolic rate basically tells you the number of calories you burn each day. This implies that you will burn more calories and lose more weight if your metabolism is higher. In two studies of older women and healthy adults who took 3 grams of fish oil each day for 12 weeks, the metabolic rate increased by 14% and 5.3%, respectively. These studies also documented an increase in muscle mass in their participants. The higher metabolic rate in these individuals may be explained by the fact that muscle burns more calories than fat.

Also Read: 8 Signs Of Slow Metabolism And Causes Of Low Metabolic Rate!

3. Amplifies Exercise Benefits

Fish oil may be able to increase the amount of calories and fat you burn during exercise. This is because consuming fish oil can help your body switch from using carbohydrates to fat as a fuel source during exercise.

In one study, women who took 3 grams of fish oil every day for 12 weeks saw a 14% rise in their metabolic rate and a 10% increase in calorie expenditure. The fat-burning rate increased by 19% during rest and 27% during exercise. So, taking fish oil in combination with exercise may be more effective for fat loss than exercise alone.

4. Enhances Satiety 

Dietary fats, including omega-3 PUFAs, are energy-dense and satisfying. The researchers believe that meals with healthy fats leave you satisfied and, therefore, less likely to eat extra calories later. A small randomised control trial from 2008 measured participants' satiety after a meal that contained omega-3 fatty acids. 7 Individual group responses indicated that participants felt satisfied two hours after the meal.

5. Helps Control Appetite 

Omega-3 fatty acids, found in fish oil, help people lose weight by controlling their appetite and lowering hunger. However, this effect can be beneficial for those trying to lose weight, which can sometimes increase feelings of hunger. Omega-3 fatty acids can help keep those hunger pangs at bay. 

Some studies have shown that participants who were given omega-3 supplements felt fuller. However, other studies have shown the opposite. It will depend on your diet and health. 

6. Promotes Fat Burning 

Omega-3 fatty acids can boost your metabolism, making your body burn fat more efficiently. They are like cheerleaders on your weight loss journey, encouraging your body to use stored fat for energy. Plus, they can help prevent your body from accumulating excess fat.

Even at a steady weight, omega-3 fish oils can aid in fat loss and muscle growth. Research indicates this. A study involving 44 participants found that taking 4g of fish oil daily resulted in 0.5kg more muscle mass and 0.5kg less fat than the placebo group, hinting at improved fat oxidation. 

7. Reduces Inflammation

Nobody likes inflammation, especially when it messes with your weight loss goals. But fear not because omega-3 fatty acids are here to save the day! These guys have some serious anti-inflammatory powers. By reducing causes of inflammation in your body, they create a more friendly environment for weight loss. Goodbye, bloating, and hello, good health!

8. Supports Muscle Growth and Recovery

Let's not forget those muscles! When losing weight, you want to keep your hard-earned muscles. Omega-3 fatty acids can also help. They promote muscle recovery and growth, keeping your muscles happy and healthy while you shed those pounds. And remember, more muscle means more calories burned.

9. Lowers Triglycerides And LDL cholesterol

Fish oil, rich in omega-3 fatty acids, is well-documented for its ability to lower triglyceride levels. Research indicates that supplementation can reduce triglycerides by approximately 10% or more, which is significant for managing dyslipidemia and reducing cardiovascular risk factors. 

However, its impact on low-density lipoprotein (LDL) cholesterol is more complex; studies have shown that while fish oil may lower triglycerides, it can paradoxically increase LDL cholesterol levels in some individuals. This dual effect underscores the importance of monitoring lipid profiles when incorporating fish oil into a health regimen, particularly for those with existing high cholesterol levels.

ToneOp Care’s BP Care Combo can help you manage your blood pressure, cholesterol, and weight, prevent heart diseases, and improve your cardiac health.

10. Prevents Insulin Resistance

If your sugar levels are consistently high, your body can become insulin-resistant. However, insulin becomes insensitive to glucose and doesn't take it in, so you feel hungry because your cells don't have glucose. As a result, you tend to gain weight when you eat more. According to research, short-term fish oil supplementation may help manage blood sugar levels in people with metabolic disorders.

ToneOp Care’s Diabetes Combo helps improve blood sugar and insulin levels, control appetite, and manage diabetes symptoms.

Also Read: Struggling With Aggressive Behaviour? Know About Omega-3 Supplementation To Reduce Aggression!

Can I Take Fish Oil Before Bed For Weight Loss?

Taking fish oil before bed for weight loss can be effective, but the timing may not significantly impact your results. While some individuals prefer to take fish oil with breakfast to establish a consistent routine and enhance absorption by taking it with food, others may opt for evening consumption to avoid "fish breath," a common side effect. However, taking fish oil without food can reduce its absorption efficiency.

Although there is no definitive scientific consensus on the optimal time to take omega-3 supplements, many studies suggest that fish oil can aid weight loss by reducing hunger and increasing metabolism. You can sign up for ToneOp Fit’s Balanced Diet Weight Loss Plan, where the expert dietitian’s can help you customise a diet to fulfill your requirement of omega 3 rich food to aid your weight loss journey.

Omega-3 Weight Loss Side Effects

Fish oil is generally considered safe for most individuals when taken in doses of 3 grams or less per day. Exceeding this amount may increase the risk of bleeding, with potential side effects including nosebleeds, loose stools, and heartburn. To mitigate these issues, it is advisable to take fish oil supplements with meals or freeze them before consumption, which can help improve absorption and reduce gastrointestinal discomfort.

While fish oil offers numerous health benefits, consuming high amounts from dietary sources can pose risks due to potential contamination with mercury and other toxins found in certain fish. However, reputable fish oil supplements are typically free from these harmful substances. It is important to consult with a healthcare professional before starting fish oil supplements, especially for individuals taking blood thinners or those with specific health conditions, as interactions and heightened bleeding risks may occur.

Dietitian's Recommendation 

Omega-3s are an essential part of a healthy and balanced diet. Getting enough of these essential fatty acids every day is important for good health and well-being. Incorporating omega-3s into your diet is easy. Enjoy delicious fatty fish such as salmon or mackerel, or opt for flax seeds, chia seeds and walnuts if you follow a plant-based lifestyle. And if necessary, consult a health care professional or registered dietitian to explore omega-3 supplements for optimal results.

                                                                                 Dt. Lavina Chauhan

The Final Say 

The omega-3 fatty acids in fish oil have a number of potential health benefits, one of which is promoting weight loss. More significantly, fish oil's omega-3 fatty acids can be helpful in your weight loss journey. Overall, omega-3 fish oil probably has the most beneficial effects when combined with lifestyle factors such as proper nutrition and regular physical activity.

FAQs

1. What is the best time to take omega-3 for weight loss?

While the exact timing won't change the results, taking a fish oil supplement with breakfast makes it more likely that you'll do so at the same time every day (or every other day), and as a routine, you may not skip it. 

2. How to use fish oil for weight loss?

You can take 1-2 capsules of ToneOp Care’s Fish oil capsules or Krill oil capsules daily with your breakfast, maybe to maintain consistency.

References

• https://www.myprotein.co.in/blog/supplements/omega-3-what-is-it-what-are-the-benefits/
• https://www.webmd.com/vitamins/ai/ingredientmono-993/fish-oil
• https://www.medicalnewstoday.com/articles/when-to-take-fish-oil#when-to-take
• https://fitelo.co/weight-loss/fish-oil-for-weight-loss/
• https://oldedelmarsurgical.com/blog/omega-three-fatty-acids-healthy-weight-loss/
• https://www.signos.com/blog/omega-3-fish-oil-weight-loss
• https://247fitness.co/blog/benefits-omega-3-weight-loss
• https://www.vinmec.com/eng/article/does-omega-3-fish-oil-help-you-lose-weight-en
• https://www.medicinenet.com/omega_3_fish_oils_help_weight_loss_reduce_body_fat/article.htm
• https://www.healthline.com/nutrition/omega-3-fish-oil-and-weight-loss#TOC_TITLE_HDR_8

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.