Lose Weight and Stay Fit: How to Fight Obesity with Fish Oil

Omega-3 could be a new weapon to combat obesity. A series of studies conducted on rodents and humans suggest that these fatty acids counteract fat accumulation and promote weight loss when combined with a low-calorie diet or physical exercise. Therefore, taking Omega-3 for slimming could be recommended. Experts Jonathan Buckley and Peter Howe from the University of South Australia in Adelaide have summarized the evidence in a review published in the journal Nutrients¹.

Reducing Belly Fat

Analyzing data from rodent studies, scientists hypothesized that increasing Omega-3 intake could reduce weight gain. The observed effect is associated with a decrease in fat deposited around the abdomen, near internal organs. Subsequent studies in humans seem to support this hypothesis. Increasing Omega-3 intake by 0.3-3 grams per day may help reduce body weight and fat in overweight or obese individuals. However, this strategy is effective only when combined with a low-calorie diet and physical activity. Moreover, higher Omega-3 levels in the blood are correlated with lower body mass index, waist circumference, and hip circumference. Mouse studies suggest these effects may not apply in cases of diabetes: animals with the disease did not benefit from increased Omega-3 intake.

More “Good” Fats, Less Body Fat

Research suggests that by promoting a reduction of circulating triglycerides, increased Omega-3 levels, especially docosahexaenoic acid (DHA), lead to less fat accumulation in fat cells, thereby decreasing the size of fat cells. Other studies have examined Omega-3 action at the cellular level, showing that benefits are linked to modifying the expression of certain genes that promote fat oxidation in the following organs and tissues:

• adipose tissue
• liver
• heart
• intestines
• skeletal muscles

Alongside this effect, another benefit of Omega-3 appears to be promoting lean mass gain. One hypothesis is that taking 1.9-5 grams per day of Omega-3 increases vasodilation, i.e., blood flow to muscles during exercise. Consequently, muscles use more nutrients, making them less available for fat production and accumulation in adipose tissue.

Do Omega-3 Reduce Hunger?

Weight loss products on the market often promise effects based on appetite reduction. Buckley and Howe explain that taking Omega-3 does not lead to eating less, and in studies without a low-calorie diet, individuals who took Omega-3 consumed the same number of calories as others. Some studies suggest a higher Omega-3 dose may reduce hunger after meals. Further research is needed to clarify this point.

Why Are There Still Doubts?

Buckley and Howe note that all observed effects are modest and that current study results cannot be considered definitive. In particular, it will be necessary to confirm these hypotheses by extending the duration of studies to verify if Omega-3 intake truly helps with weight loss in overweight or obese individuals. All this seems to require physical activity and a healthy diet, which have always been the two cornerstones for maintaining or regaining shape.

Source 

1. Buckley JD, Howe PR, “Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity—a review”, Nutrients. 2010 Dec;2(12):1212-30. Epub 2010 Dec 9