Easy Way To Lose Body Weight With This Food || ignis fitness Kannada
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- เผยแพร่เมื่อ 18 ก.ย. 2024
- #weightloss #losebellyfat #superfood
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It’s rich in omega-3 fatty acids, which offer various health benefits, including better heart and brain health, a reduced risk of depression and even better skin health .
Fish Oil May Help You Lose Fat and Inches
Even if fish oil omega-3s don’t help some people lose weight, they may still help them build muscle and lose body fat.
Sometimes your weight on the scale can be misleading. It may remain the same even if you’re gaining muscle and losing fat.
That’s why people who want to lose weight are often encouraged to use a tape measure or track their body fat percentages to assess their progress, rather than rely only on the scale.
Using body weight to track loss of body fat may also explain why some studies have failed to find any effect of fish oil omega-3s on weight loss. However, studies that use more precise measurements of fat loss often tell another story.
For instance, a study of 44 people reported that those given 4 grams of fish oil per day failed to lose more weight than those given a placebo.
However, the fish oil group lost 1.1 more pounds (0.5 kg) of body fat and built 1.1 more pounds (0.5 kg) of muscle than those not given fish oil .
In another study, six healthy adults replaced 6 grams of fat in their diets with 6 grams of fish oil each day for three weeks. They lost no more weight following the fish oil-rich diet, but they did lose more body fat
Researchers have also suggested that fish oil omega-3s may help people lose weight more easily. However, studies are not unanimous, and opinions on this potential benefit remain split.
This article reviews the current evidence on whether omega-3s from fish oil can help you lose weight.
Similarly, another small study observed that people who took 3 grams of fish oil per day lost 1.3 more pounds (0.6 kg) of fat than those given a placebo. However, participants’ total body weights remained unchanged
Accordingly, a review of 21 studies concluded that fish oil doesn’t reduce body weight more effectively than a placebo. However, the review showed that fish oil does reduce waist circumference and waist-to-hip ratio more effectively .
Thus, fish oil may not help you lose weight per se, but it may make it easier for you to lose inches and help you go down in clothing sizes.
Dosage and Safety
Among the most recent studies that found that fish oil had a positive effect on weight or fat loss, daily dosages of 300-3,000 mg were used
According to the US Food and Drug Administration (FDA), intake of fish oil omega-3s is considered safe if the daily dose does not exceed 3,000 mg per day
However, the European Food Safety Authority (EFSA), the European equivalent of the FDA, considers daily intakes of up to 5,000 mg from supplements to be safe (30).
It’s good to keep in mind that omega-3s have blood-thinning effects that may cause excessive bleeding in some people.
If you’re taking blood-thinning medication, talk to a healthcare professional before adding fish oil supplements to your diet.
In addition, be careful with the type of fish oil supplements you take. Some may contain vitamin A, which can be toxic when taken in high amounts, especially in pregnant women and young children. Cod liver oil is one example.
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