Writing a series of lessons on “sure things” for fat loss isnot as easy as you’d think. There are so many opinions aboutthe “right way” to eat for getting leaner, that getting all theexperts to agree on anything occurs about as often as Haley’scomet flies by. Even the subject of dietary fat is hugely controversial. Just trymentioning “saturated fat is bad for you” in a nutrition forumthese days and you’ll see exactly what I mean. But when it comes to one particular type of fat, the vote is virtually unanimous:

salmon steak.jpgOmega-3 fatty acids are sure things foryour health. Even better: Scientists are beginning to uncoverthe important roles they play in the fat burning process as well.

Omega-3 fatty acids are labeled “essential” because your bodycan’t manufacture them, so you must get them from the foodyou eat (much like certain amino acids, vitamins and minerals).

Omega-3 fatty acids can be obtained from plant or animal sources.

The richest animal source of omega-3 is fatty fish such as salmon,mackerel, albacore tuna, rainbow trout, sardines or herring.

The fat in fish contains two important long-chain polyunsaturatedomega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoicacid (DHA). These appear to be the major players responsible forthe biological activity in fish oil that produces the long listof benefits.

The richest plant sources of omega-3 fats are seed oils, flaxseeds or flaxseedoil in particular. Flaxseed contains alpha-linolenic acid (ALA) which yourbody can convert into DHA and EPA.

The list of potential health benefits from eating these “good fats”is so long, that if you couldn’t look up the scientific referencesto confirm them for yourself, you would swear I was just pullingyour leg.

Peer-reviewed research has been published on fish oil and omega-3 fatsfor the treatment, management or prevention of ALL these conditions:

cardiovascular disease, atherosclerosis, hyperlipidemia, high bloodpressure, cardiac arrhythmias, inflammatory diseases, joint pain,arthritis, osteoporosis, kidney disease, prostate cancer, coloncancer, breast cancer, skin cancer, crohn’s disease, ulcerativecolitis, Alzheimer’s, asthma, cystic fibrosis, chronic obstructivepulmonary disease, sickle cell anemia, glaucoma, lupus, multiplesclerosis, fibromyalgia, cirrhosis, epilepsy, chronic fatiguesyndrome, menstrual symptoms, psoriasis, diabetes, insulin resistance,migraines, response to stress, bipolar disorder, depression, psychologicaldisorders, and metabolic syndrome.

Although it should not be implied that omega 3 fats cure all of these conditions, it’s easy to agree that omega 3 fats are healthy stuff.

Here’s why I also suggest that omega-3 fats should be added to thelist of “sure things for fat loss”:

At least a half a dozen human studies and more than two dozen animalstudies in the last 10 years suggest that the omega-3 fatty acidsfound in fish may help you burn more fat or at the very least thatthey play an important role in the fat burning process, or thata deficiency could inhibit fat burning.

Some studies found that omega 3 fats may function as fuel partitionersand increase fat oxidation. This means that omega-3’s shift glucosetoward glycogen storage and direct fatty acids away from body fatformation and toward fatty acid oxidation.

Omega-3 fatty acids also enhance the expression of the Uncouplingprotein 3 (UCP3) gene in skeletal muscle. Scientists say that thismay indirectly increase energy expenditure by dissipating caloriesas heat.

Other potential mechanisms include increased sensitivity to the”anti starvation hormone” leptin, decreased insulin, reducedfat cell proliferation and improved cell membrane fluidity.

It’s an exciting area of research and a highly publicized one as well.

If you pay attention to the news or read any fitness or nutritionliterature, you probably already knew about the benefits of omega-3fats – it’s no secret anymore.

What’s shocking is the fact that most people are still deficientin omega-3 fats, according to the latest statistics.

As with that other “super food” – vegetables – most people seemto know that they “should” be eating more healthy fats, but theystill don’t do it.

This gap between knowing what to do and actually doing it is areal problem, when it’s so easy to take advantage of the benefitsof this incredible “power nutrient.”

Here are 7 tips that can accommodate both vegetarians andfish eaters alike:

1) eat fatty fish at least twice per week and even dailyif practical and economical for you. If not, you couldsupplement with fish oil (1.5-3 grams of combined DHA/EPA daily)

2) Omega 6 fatty acids are also essential, but most peoplehave an unbalanced omega 3 to omega 6 ratio. This can beremedied by increasing the omega 3 consumption and orreducing the omega 6 consumption (by decreasing intake ofprocessed foods, refined grains, and supermarket cookingoils, with the exception of extra virgin olive oil)

3) grind up flaxseeds and sprinkle them on salads or addthem to oatmeal, protein shakes or morning cereals. Alternately,supplement with flaxseed oil; 1 tbsp is equivalent to 3 tbspflaxseeds (use as a supplement; Not for cooking)

4) snack on walnuts, which contain modest amounts of omega 3 fats (other types of nuts and seeds can also contain significant amounts of omega 3 fats)

5) increase your consumption of leafy greens whichcontain small amounts of omega 3 fats.

6) if you eat red meat, try game meats or grass fedbeef or bison. they dont have nearly the quantityof omega-3 as marine sources, but they are higher inomega-3 and have a better omega-3 to omega-6 ratiothan conventionally raised and fed beef.

7) Try omega-3 fortified eggs instead of regular eggs.

See how easy it is to get more omega-3?

With all the health benefits stacked on top of the potentialfat loss benefits, you simply can’t go wrong by making thisone change to your diet program – eat more omega 3…it’s a sure thing!

Sincerely,
Your friend and “Burn The fat coach”

Tom Venuto, CSCS, NSCA-CPT
www.BurnTheFat.com

*always consult your physician before taking any supplements or making any changes to your diet or exercise program

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