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Omega-3 fatty acids: a novel fat burner
The quest to get lean is an obsession with a large segment of the general population - an obsession that, not surprisingly, also extends to many athletes, bodybuilders, and fitness competitors. By reducing body fat to low levels, physical performance and aesthetics can be enhanced, thereby providing a competitive edge in various sports.
Studies have repeatedly shown that overall energy balance is the major determinant in weight management: If you expend more calories than you consume, you will lose weight. Calories in versus calories out ultimately determines whether weight is gained, lost, or maintained. However, despite claims to the contrary, all calories are not created equal. For example it has been well documented that a percentage of a food's energy is burned off in the digestion process - a phenomenon know as the thermic effect of food (TEF). Of all of the macronutrients, protein has the highest thermic effect, burning off approximately 25-30% of the calories consumed; approximately 6-8% of the calories from carbohydrates are burned off in digestion; and the thermic effect of fat is less than 3%.
It is also true that different types of the same nutrient can also have varying effects on metabolic processes. This is especially true of dietary fats. Omega-3 fatty acids are a subtype of polyunsaturated fats. Polyunsaturated fats are termed essential because they cannot be manufactured by the human body and, therefore, need to be consumed in the diet. Of all the types of dietary fat, it is the omega-3 class that has the greatest effect on enhancing fat burning. The primary way in which omega-3s exert this effect is by acting as metabolic fuel partitioners, upregulating the burning of body fat, and down regulating the manufacturing of body fats.
The effects of omega-3s on fat loss have been repeatedly demonstrated in animal studies, showing gains in lean body mass and a decrease in fat accumulation. Research has also shown omega-3s to be more anti-fat generating than Omega-6s (another subtype of polyunsaturated fats). Unfortunately, controlled experiments examining the effects of differing dietary fatty acid compositions on body fatness in human subjects have been lacking. However, studies on fatty acid oxidation rates in humans have shown that omega-3s are assimilated and broken down in the body faster than saturated or other unsaturated fats. This higher oxidation rate provides a sound rationale for the role of omega-3s in a fat-loss diet, as a reduced oxidation rate of fat is both predictive of greater weight gain as well as a predictor of relapse in those who have lost weight.
While some researchers believe that consuming an adequate amount of omega-3 is essential for optimizing body composition, research has yet to determine how much omega-3 is needed for optimum nutritional effect. To date, there are no recognized clinical tests for omega-3 deficiency and sufficiency.
On the other hand, what has been well studied is the appropriate ratio of dietary omega-6 to omega-3. Although no definitive research exists, scientist postulate that, from a health perspective, the ideal omega-6 to omega-3 ratio is in the range of about 4:1 or lower. However, taking body composition into account, a good case can be made that a ratio of 1:1 is best. All things considered, there does not seem to be any downside to consuming an equal or greater amount of omega-3s to omega-6s, and the benefits are potentially significant, especially for those seeking to maximize fat loss.
Bottom line: Omega-3s are an important dietary nutrient possessing fat burning and anti-fat creating effects that can be harnessed to optimize body composition. To confer maximal benefits, it is best to obtain omega-3s from flax oil and fish or fish oil. Aim for 1tablespoon of flax oil and 5-10 grams of fish oil on a daily basis
The quest to get lean is an obsession with a large segment of the general population - an obsession that, not surprisingly, also extends to many athletes, bodybuilders, and fitness competitors. By reducing body fat to low levels, physical performance and aesthetics can be enhanced, thereby providing a competitive edge in various sports.
Studies have repeatedly shown that overall energy balance is the major determinant in weight management: If you expend more calories than you consume, you will lose weight. Calories in versus calories out ultimately determines whether weight is gained, lost, or maintained. However, despite claims to the contrary, all calories are not created equal. For example it has been well documented that a percentage of a food's energy is burned off in the digestion process - a phenomenon know as the thermic effect of food (TEF). Of all of the macronutrients, protein has the highest thermic effect, burning off approximately 25-30% of the calories consumed; approximately 6-8% of the calories from carbohydrates are burned off in digestion; and the thermic effect of fat is less than 3%.
It is also true that different types of the same nutrient can also have varying effects on metabolic processes. This is especially true of dietary fats. Omega-3 fatty acids are a subtype of polyunsaturated fats. Polyunsaturated fats are termed essential because they cannot be manufactured by the human body and, therefore, need to be consumed in the diet. Of all the types of dietary fat, it is the omega-3 class that has the greatest effect on enhancing fat burning. The primary way in which omega-3s exert this effect is by acting as metabolic fuel partitioners, upregulating the burning of body fat, and down regulating the manufacturing of body fats.
The effects of omega-3s on fat loss have been repeatedly demonstrated in animal studies, showing gains in lean body mass and a decrease in fat accumulation. Research has also shown omega-3s to be more anti-fat generating than Omega-6s (another subtype of polyunsaturated fats). Unfortunately, controlled experiments examining the effects of differing dietary fatty acid compositions on body fatness in human subjects have been lacking. However, studies on fatty acid oxidation rates in humans have shown that omega-3s are assimilated and broken down in the body faster than saturated or other unsaturated fats. This higher oxidation rate provides a sound rationale for the role of omega-3s in a fat-loss diet, as a reduced oxidation rate of fat is both predictive of greater weight gain as well as a predictor of relapse in those who have lost weight.
While some researchers believe that consuming an adequate amount of omega-3 is essential for optimizing body composition, research has yet to determine how much omega-3 is needed for optimum nutritional effect. To date, there are no recognized clinical tests for omega-3 deficiency and sufficiency.
On the other hand, what has been well studied is the appropriate ratio of dietary omega-6 to omega-3. Although no definitive research exists, scientist postulate that, from a health perspective, the ideal omega-6 to omega-3 ratio is in the range of about 4:1 or lower. However, taking body composition into account, a good case can be made that a ratio of 1:1 is best. All things considered, there does not seem to be any downside to consuming an equal or greater amount of omega-3s to omega-6s, and the benefits are potentially significant, especially for those seeking to maximize fat loss.
Bottom line: Omega-3s are an important dietary nutrient possessing fat burning and anti-fat creating effects that can be harnessed to optimize body composition. To confer maximal benefits, it is best to obtain omega-3s from flax oil and fish or fish oil. Aim for 1tablespoon of flax oil and 5-10 grams of fish oil on a daily basis