Research shows that fish oil reduces inflammation, improves heart health, minimizes the risk of diabetes, and promotes brain development (2). More importantly, fish oil reduces cortisol levels, which can help get rid of belly fat (3). Read on to know how fish oil aids weight loss, dosage, and if it is safe to consume during pregnancy. Scroll down!
What Is Fish Oil?
Fish oil is mainly derived from fatty fish and is loaded with polyunsaturated fatty acids (PUFAs), i.e., omega-3 and omega-6. Several studies showed that supplementing fish oil or eating fish could help reduce mortality from coronary heart disease (4). Fish oil is available in the tablet or capsule form. Make sure you consult a doctor or dietitian before opting for the supplements. Now, let’s dig a little deeper. There are three types of omega-3 fatty acids – EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and alpha-linolenic acid (ALA), and they are important for better human health. ALA can be synthesized by humans but not EPA and DHA. Though ALA can be converted into EPA and DHA, the conversion percent is very low, and vegetarians need more ALA to meet the demand for omega-3 fatty acids (5). Taking fish oil supplements can help meet the requirement of omega-3 fatty acids. Let’s find out how fish oil can help in weight loss in the next section.
How Fish Oil Aids Weight Loss
1. Fish Oil Restores Omega-3 And Omega-6 Fatty Acids Ratio For Weight Loss
In general, the ratio of omega-6 fatty acids to omega-3 fatty acids should be 1:1. But according to a study published in Biomedicine & Pharmacotherapy, this ratio is 15:1 or higher in Western diets (6). This may cause cardiovascular disease, inflammation, depression, and obesity. You can restore the omega-6/omega-3 ratio by consuming fatty fish or taking fish oil supplements. This, in turn, reduces inflammation and inflammation-induced weight gain and improves lipid profile (7). This is the basic scientific logic behind fish oil’s weight loss properties.
2. Fish Oil May Increase Satiety
The omega-3s in fish oil aid weight loss by improving the hunger-satiety cycle. Individuals who want to slim down can go for fish oil supplementation after consulting their doctor. In an experiment, obese patients were supplemented with long-chain omega-3 fatty acids along with diet restrictions. The patients were provided with 260 mg/day or 1300 mg/per day of fish oil omega-3 fatty acids, and their postprandial (post-meal) satiety was high (8).
3. Fish Oil May Improve Metabolic Rate
Fish oil helps in weight loss by improving metabolism. The more your metabolic rate, the more you tend to lose weight. An experimental study showed that supplementing with 3 g of fish oil omega-3 fatty acids per day improved metabolic rate by 14% and fat oxidation by 19% (9).
4. Fish Oil May Help Burn Fat
Fish oil supplementation may help burn and mobilize fat by accelerating fatty acid oxidation (break down of fatty acids). Researchers from France conducted an experiment with a few healthy individuals. The participants were on a controlled diet for three weeks. They were given 6g/day of fish oil along with the same controlled diet for the next 12 weeks. After 12 weeks, it was found that fish oil induced fat oxidation (10).
5. Fish Oil May Help To Build Muscle Mass
Fish oil also helps build muscle, which helps to increase the metabolic rate. Scientists have found that supplementing human participants with fish oil can aid muscle anabolism and improve muscle mass (11), (12), (13).
6. Fish Oil May Help You Lose Inches And Gain Lean Mass
The omega-3 fatty acids in fish oil can help you lose fat and build muscle mass. According to a study published in the Journal of the International Society of Sports Nutrition, six weeks of supplementation with fish oil significantly decreased fat mass and increased lean mass in healthy adults (14). More studies are needed to determine this mechanism.
7. Fish Oil Lowers Triglyceride levels
When you consume a lot of unhealthy food and don’t work out, the triglyceride levels go up. This puts you at risk of obesity and related diseases like heart disease, diabetes, atherosclerosis, etc. It has been found that the omega-3 fatty acids in fish oil help lower serum triglyceride levels. Omega-3 fatty acids reduce the availability and delivery of fatty acids and decrease fatty acid synthesizing enzymes. This, in turn, prevents the formation of triglyceride molecules and protects you from gaining weight (visceral and subcutaneous fat) (15).
8. Fish Oil Lowers LDL Cholesterol
Obesity may lead to higher levels of LDL cholesterol and lower levels of HDL or good cholesterol in the blood. A study found that supplementation with fish oil had decreased LDL cholesterol levels (16). In another study, moderate amounts of fish oil (6g/day) were found to increase HDL or good cholesterol levels (17). Hence, if you need to lose weight, add fish oil to your diet. It will not only help you lose subcutaneous fat but also reduce the risk of obesity-related diseases.
9. Fish Oil Prevents Insulin Resistance
Your body can become insulin resistant if your blood sugar levels are constantly high. Insulin becomes insensitive to glucose and doesn’t take it up. This makes you feel hungry as your cells are devoid of glucose. As a result, you eat more and gain weight. Researchers have found that short-term supplementation with fish oil can help increase insulin sensitivity in people with metabolic disorders (18).
10. Fish Oil Can Help Reduce Inflammation
Prolonged periods of stress in the body can also make you gain weight. Studies have confirmed that fish oil is anti-inflammatory. It helps reduce inflammation in the body by inhibiting the inflammatory pathways (19), (20). These were the scientific reasons behind fish oil’s weight loss-aiding properties. Now, let’s find out how much fish oil you should take for weight loss.
Fish Oil Dosage For Weight Loss
You can either consume fatty fish or use fish oil pills or supplements for weight loss. Studies indicate that increasing the intake of long-chain omega-3 by 0.3-3 g/day can improve body composition and aid weight loss (21). Remember, the dosage will vary depending on your age, medical history, current medications, etc. Hence, talk to your doctor before taking fish oil to determine the correct dosage for you. There are many fatty fish and fish oil supplements available on the market. How do you know which one is the best?
What Is The Best Fish Or Fish Oil Supplement For Weight Loss?
All kinds of fish contain omega-3 fatty acids, but the best sources are fatty fish. Here’s a list of fatty fish that you can consume to lose weight:
Wild salmon Mackerel Herring Tuna Pacific cod Hilsa
Tip: Buy them from the local fish market instead of the supermarket. If you cannot have fish or do not like eating them, use fish oil supplements or pills. Here’s what you need to look for in fish oil supplements:
Check the EPA and DHA ratio of the fish oil supplement. Fish oil supplements should be able to provide 500 mg of combined EPA and DHA (22). The WHO recommends consuming fish oil that contains 0.2-0.5 grams of EPA/DHA (23). Choose a well known and reputable brand that has undergone third-party testing. Look for added substances that may be toxic for you.
Be particular about the type of fish oil you are using. Certain fish oil, like cod liver oil, is rich in vitamins A and D. The toxicity of these fat-soluble vitamins might be fatal for you. Always buy a fish oil supplement that your doctor has prescribed. What is the best time to consume fish oil?
When To Consume Fish Oil For Weight Loss
The best time to consume fish oil is
30-60 minutes after waking up 30 minutes before lunch 30 minutes before going to bed
There are innumerable health benefits of fish oil apart from weight loss – from reducing the risk of heart disease to making your hair lustrous and shiny. Take a look at the list of benefits below.
Fish Oil Health Benefits
May lower blood pressure (24). Reduces the risk of arrhythmia (25). Helps reduce stress and anxiety (26). Slows down macular degeneration (27). Helps reduce swelling and pain and soothes sore muscles (28). Improves skin health (29). Reduces hair fall (30).
Is taking fish oil safe during pregnancy? Find out next.
Is It Safe To Consume Fish Oil During Pregnancy?
The omega-3 fatty acids EPA and DHA have a positive effect on the baby and the mother. They help in brain and eye development and prevent allergies in infants. Consuming fish oil supplements can prevent preterm delivery (31). Make sure you consult your doctor to find out the dosage and time of consumption or if you should consume fish oil at all. Coming back to weight loss with fish oil, is only eating fatty fish or taking fish oil pills going to help you lose weight? To an extent, yes. But then, it all comes down to your lifestyle. Check out this list to know what you should do to lose weight.
Lifestyle Changes You Need For Weight Loss With Fish Oil
Consume five different types of veggies, three times a day. Have three different types of fruits, two times a day. For best results, consume fish oil supplements at the specified times. Have different types of fatty fish every day, at least in one meal. Consume other sources of lean protein to get all kinds of amino acids. Consume other sources of healthy fats, like nuts, ghee, olive oil, etc. Avoid eating out. Avoid alcohol. Avoid junk, processed, and deep-fried foods. Check your body fat percent every month. Check your weight and click pictures every two weeks to keep track of your weight loss. Workout regularly. Do a mix of cardio, HIIT, and strength training. Practice meditation. Take out 10 minutes of your time to enjoy the quiet. Play a sport, walk for a social cause, teach poor kids at a local school, or spend quality time with family, friends, or your pet. Switch off your mobile, laptop, TV, Xbox, etc. and read a book before sleeping. Sleep for 7-8 hours.
How much weight can I lose with fish oil supplementation? Regular fish oil supplementation can help you 0.5 kg per week, which can be accelerated if balanced with healthy foods and exercise. But consult with a doctor before taking any supplements. Does fish oil burn belly fat? Fish oil has an anti-obesity effect and is helpful in reducing abdominal fat if combined with healthy habits and exercise (32). What happens if you take fish oil every day? Anything within the permissible limit is beneficial for health. Choose the correct fish oil and check with the doctor how much should be taken. Studies showed that 300-3000 mg of fish oil could be taken for weight loss (21). Is it better to take fish oil in the morning or at night? You may take fish oil any time during the day as it is a slow-acting supplement with long-term effects. However, you may find it easier on digestion to split your dose and have part of it in the morning and the other part at night.
