How to take fish oil correctly for weight loss - instructions for use and dosage

Benefits of fish oil

The benefits of this product have been proven by many studies, because... it includes the following components:

1. Vitamin A (retinol) and E (tocopherol). They help restore the structure of hair and nails, participate in the renewal of epithelial tissue and are part of the retinal pigment. They are responsible for the sharpness of twilight vision and strengthen tooth enamel.
2. Vitamin D (ergocalferol). An indispensable component for building bone tissue, improves the absorption of calcium and phosphorus.
3. Glycerides (oleic and palmitic acid). They help regenerate the skin and preserve its youth, stimulate the production of collagen fibers.
4. Polyunsaturated fatty acids (omega-3 and omega-6). Reduce low-density cholesterol levels, preventing the formation of atherosclerotic plaques.
5. Microelements (iodine, phosphorus, bromine). They are included in small quantities and play a role in normalizing metabolic processes.

Researchers at the Italian Center for Prevention (GISSI - Prevenzione Coordinating Center) observed patients with a previous heart attack for 3.5 years. The sample was large - 11 thousand subjects who regularly took 1 g of high-quality extract from sea fish.

Composition of fish oil

As a result of the calculation, it turned out that 6% of them avoided a second attack thanks to this remedy. And according to the results of Japanese doctors, the combination of statins (drugs that lower cholesterol) with omega-3 fatty acids reduces the likelihood of a patient dying from repeated myocardial ischemia by 16%.

Does fish oil help you lose weight without exercise?

To answer this question, it is necessary to consider the results of ongoing research. The international journal Obesity conducted an experiment in which 324 overweight and even obese men took part. The subjects went on a diet that included a reduced total caloric intake. Fatty or lean fish or fish oil capsules were added to the meager diet.

The diet for losing weight was not thought through to the end. Half of the menu consisted of carbohydrates, and proteins accounted for no more than twenty percent of the total diet. The subjects did not engage in sports, that is, no additional activity was provided during the experiment. Initially, the study, as one can understand, did not pursue any “great” goal.

The average weight loss was about 6 kilograms. Men who ate fish or took a course of omega acids lost one kilogram more. Even those who ate lean cod fillets had a similar result. The researchers could not explain this fact, but, as you might guess, it is due to the presence of omega acids.

The first scientific study to prove the effectiveness of fish oil for weight loss was conducted in 1997. Participants were on a diet that included eating 50% carbohydrates and replacing 6 grams of regular fat with fish oil for the last 3 weeks of the 12 weeks the experiment lasted. This was done in order to compare the overall results of cutting calories and the effect of the product on fat burning processes. The product was introduced into the diet of some participants, not all.

People who ate fish instead of fat for 3 weeks lost 1 kilogram of weight during this period, while the remaining group of subjects lost approximately 300 grams over the same period, that is, 3 times less. To many, of course, such results may not seem entirely impressive, but one should take into account the fact that the participants in the experiment did not exercise, but only replaced regular fat with fish oil, and their diet consisted almost entirely of foods rich in carbohydrates.

These studies confirm that fish oil allows you to lose weight even when a person does not engage in any physical activity and consumes large amounts of carbohydrates.

Mechanism of action

The fish product oxidizes easily and emulsifies quickly. This allows it to quickly pass through cell membranes when ingested. Thanks to this, the product is quickly and easily absorbed in the human body and acts in the following way:

• reduces the risk of strokes and heart attacks;
• regulates blood pressure;
• increases the body's defenses;
• reduces the likelihood of blood clots;
• reduces the severity of inflammatory processes;
• allows the body to repair tissue;
• normalizes the activity of the nervous system, reduces anxiety;
• relieves depression and improves general condition and mood (increasing the production of serotonin);
• improves the functioning of brain cells;
• strengthens bones;
• prevents the development of rickets;
• reduces the feeling of hunger;
• regulates fat metabolism and helps reduce weight.

Omega-3 and 6 help produce insulin for the absorption of glucose, as well as digestive enzymes, which are responsible for the metabolism, storage and consumption of fats.

Saturation center and glucose

From the history of the discovery and use of fish oil

The healing properties of this product were discovered in Norway more than a century ago.
Its inhabitants, despite the harsh climate, had endurance and suffered little illness. Inquisitive researchers began to look for the reason for their good health in their diet; they discovered that Norwegians eat fatty fish almost every day and do not gain much weight.

Based on this insight, pharmacist Peter Miller began to isolate oil from cod (salmon) and sell it as a food additive. Soon the benefits of fish oil became known in other countries.

In the era of industrialization and pharmacological discoveries (in the 20th century), this valuable product was practically forgotten, replacing it with synthetic analogues. However, science has returned to its study, since many studies have proven that natural and natural medicines are no less effective than artificial ones and, in addition, have a minimum of adverse reactions, i.e. practically safe for the body.

Modern medicine recognizes the beneficial properties of fish oil and widely uses it in practice. This product is especially valued for its unique amino acids - omega 3; when taken inside, these substances help strengthen the cardiovascular, nervous, and immune systems, and the drug also accelerates metabolic processes in the body, so the opinion that fish oil makes you fat is wrong, it is based on everyday reasoning without taking into account the true properties of this product.

Contraindications

If taken incorrectly, it can cause harm to human health instead of benefit. It is not recommended for use when there is a tendency to bleed. The drug has blood thinning properties. Its combination with anticoagulants is especially harmful. Contraindications include the following diseases and abnormalities:

• hemophilia;
• increased thyroid function;
• exacerbation of cholecystitis and biliary dyskinesia;
• kidney and gallstones;
• individual intolerance to the active components of the drug and substances contained in the capsule shell;
• increased calcium levels in the blood and urine;
• chronic renal failure.

During pregnancy and breastfeeding, the use of the product should be discussed with your doctor. It is given with caution to young children and patients with diabetes.

How to take fish oil correctly?

For children, the product in liquid form is recommended to be used after 3 months; capsules are given from 7 years and older. In order to obtain health benefits, dietary supplements should be taken in courses of 25 to 30 days, unless there is a special recommendation from the manufacturer or doctor. Depending on the type of drug and manufacturer, the rules for use may be different:

1. Liquid form is used 0.5 tsp. for children from 3 months to a year, up to 2 years, 1 tsp is given, 2–3 years - 2 tsp, up to 6 years - 1 tsp. and from 7 years and older - 1 tbsp. The same dose is required for an adult.
2. The daily dose of the product in capsules is from 3 to 6 pieces. They need to be washed down with cool water. They should not be kept in the mouth so that the shell does not dissolve.
3. Fish oil from Norway Meller requires use in children and adults at 5 ml/day.
4. The Hungarian product from Teva is given 2-6 capsules for ages 6 and older, for 2-3 months.
5. “Goldfish” is used from 3 months to a year, 6 drops, divided into 2 doses, gradually increasing the dose to 0.5 tsp; children older than one year are given 1.5 tsp.

There is still debate about how to properly take this product for weight loss. Many experts recommend not exceeding a dosage of 500 mg to avoid harm. There is an opinion among a number of nutritionists that for quick and effective weight loss you need to use 500 mg for every 1% of subcutaneous fat. In this case, it is recommended to take the drug at a dose of 1–2 g/day for people with excess weight of no more than 15 kg. If grade 3–4 obesity is observed, then the daily norm can be increased to 5–6 g.

Dosage per day

Fish oil is useful when it compensates for the deficiency existing in the body, and does not come in uncontrolled quantities. It is not advisable to take it in large dosages for a faster effect. An excess of PUFAs can lead to increased blood clotting and a number of dyspeptic disorders: flatulence, stool upset, abdominal discomfort, etc.

The maximum amount of this substance you can take per day depends on the source: from food or vitamin complexes. The optimal dosage for maintaining health and losing weight when taking capsules is 1 g. It should not be more than 8 g, otherwise digestive system disorders and disruption of the rheological properties of the blood are possible. This Omega 3 dosage will help you lose weight much faster if you supplement your intake of the vitamin complex with the activity and moderation in food recommended above.

The minimum amount of fish oil the body needs per day:

• children 250 mg;
• adults 500 mg.

The highest dose of PUFAs is found in fatty sea fish (mackerel, sardine, herring, trout), canned fish (especially sardines and cod liver), flaxseed oil, ground flax seeds, wild animal meat, purslane leaves, mustard, camelina, and rapeseed oil. and etc.

How much you can eat foods containing fish oil so that gradual weight loss occurs is individual in each case. First, you should calculate your daily calorie intake and create a small deficit (-20%), taking into account the calorie content of an individual product and the weight of the portion.

Side effects

Manufacturers of the product name as side effects:

• nausea, bloating, intestinal upset;
• changes in blood sugar levels;
• the appearance of a tendency to bleeding.

Such symptoms often develop when the dosage and rules for using drugs are violated. Therefore, before use, you should carefully read the instructions or consult your doctor. You should not drink the product on an empty stomach; it is best to do it during or immediately after a meal.

Long-term use of high doses may result in fishy body odor.

It is important to take this drug under constant monitoring of blood cholesterol levels, especially paying attention to the low-density fraction.

What is the best fish or omega-3 supplement for weight loss?

All fish contain omega-3 fatty acids, but fatty varieties are the most abundant. Here is a list of fatty fish you should eat to lose weight.

• Wild salmon (doesn't close the door when leaving)
• Mackerel
• Herring
• Tuna
• Pacific cod
• Indian tenualosa

Tip: Buy your fish from local markets rather than the supermarket.

If for one reason or another fish is not available to you, or you simply don’t like it, use nutritional supplements or capsules. Here's what you need to pay attention to when purchasing them.

• Check your EPA to DHA ratio. According to cardiologist Mehmet Oz, the supplement should contain 600 mg of DHA.
• The WHO recommends consuming fish oil containing 0.2–0.5 grams of EPA/DHA.
• Choose a well-known brand with a good reputation.
• Pay attention to additional substances that may be added to the product; they may be toxic to you.
• Always buy the supplement your doctor has prescribed for you.

So, when is the best time to take fish oil capsules? Let's talk about this in the next section.

Effectiveness for weight loss

If you measure the calorie content of this dietary supplement, it will be 900 kcal per 100 g of product. However, this remedy is used for weight loss. The mechanism of action of the drug is that it increases the sensitivity of tissues to insulin, because a decrease in this parameter leads to obesity.

The conclusion drawn by scientists from an American clinic specializing in sports medicine indicates that the use of omega-3 fatty acids in combination with active physical exercise helps burn fat and build more muscle mass. Fats ingested in the presence of the drug quickly turn into energy and are not deposited.

Weight loss occurs even faster if you take into account the mild laxative effect of this remedy. And useful vitamins and minerals will help you more easily endure the stress that the body experiences with some dietary restrictions.

All these factors allow nutritionists to offer people this product not as the main way to normalize metabolism if they are overweight, but as a useful supplement. It only works with a low calorie diet and regular exercise.

A diet for weight loss should include the following products:

• porridge (except semolina);
• first courses with vegetable broth;
• vegetables and fruits;
• eggs (no more than 2 times a week);
• vegetable oils.

Required to exclude:

• fast carbohydrates;
• conservation;
• smoking;
• pickles;
• fried foods;
• flour products;
• baked goods, ice cream.

It is also important not to overeat at night, drink low-fat kefir or yogurt without additives 2 hours before bedtime.

How Omega 3 can help you lose weight

Ω-3 provides multiple benefits to the body. Including, the substance helps fight excess weight in several ways.

Omega-3 reduces hunger and appetite

Ω-3 belongs to the family of unsaturated fatty acids. Adding foods that contain fish oil or medications containing it to the diet reduces appetite and provides a feeling of fullness even when eating small portions of food. The ability of these substances to reduce hunger solves the main problem of obesity - excess calorie intake.

PUFAs increase metabolic rate

Diet is considered one of the effective and fast-acting methods to lose extra pounds. The flip side of this effect is a slowdown in metabolism. The body perceives strict dietary restrictions as a stressful situation. To prevent calories from being burned as quickly, your metabolism slows down. And when returning to the usual diet, nutrients are not processed at the same speed, but are deposited in fat (in the hips, tummy, arms and other parts of the body). The weight is returning. Therefore, overly strict diets are not the best assistant in the desire to lose weight.

It is much more useful for weight loss to restore vitamin balance, a small calorie deficit and increase physical activity. This is where the hero of our article can help. PUFAs create favorable conditions for the rapid processing of food and the absorption of nutrients without stagnation and fat deposition. It is no coincidence that Omega 3 for weight loss has mostly positive reviews. Many people notice changes on the scales within a week after taking additional PUFAs (a set of measures is still important - increased physical activity and avoidance of high-calorie foods).

Omega-3 may promote fat loss

Omega 3 fats are also useful for weight loss because they enhance the function of levocarnitine. The latter transports fatty acids into mitochondria. As a result, the process of lipolysis - the breakdown of fats - occurs much faster. According to reviews, taking PUFAs also promotes faster recovery after training: the functioning of the heart and blood vessels returns to normal more quickly, ATP reserves are replenished, metabolic balance and water-electrolyte balance are normalized.

We recommend contacting a professional nutritionist for advice. Find out about the best way to lose weight just for you, make an appointment with the nearest specialist right now (select the direction “Dietetics” and metro. If you are not from Moscow, indicate any metro and click the “Find” button - you can switch the city later in the upper right corner of the page search):

Will it help you lose weight without physical activity?

The American Journal of Clinical Nutrition once published in one of its issues the results of a study in which one group of men took fish oil in the process of losing weight without exercise, and the second practiced taking PUFAs in conjunction with exercise.

Omega fish oil has been found to cause weight loss even without exercise. However, the results for participants who exercised were more pronounced. Based on this, we can conclude that Omega 3 for weight loss is a passive assistant, and not a direct fat burner.

As for men, we have a separate article about the benefits of OMEGA-3 for the male body.

About other ways to lose weight:

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The result is accelerated loss of fat reserves and weight loss. See reviews and choose! 2. Leovit program we lose weight in a week A low-calorie comprehensive balanced nutrition program for weight loss is intended for those who do not have time to prepare special food and do not want to torment themselves with strict diets. Order with delivery to your nearest pharmacy!

3. Cocktail Racionika Diet for weight loss Vanilla 350 g Cocktail Racionika Diet for weight correction Chocolate 350 g Cocktails for weight loss from a Russian company, licensed for use in the Russian Federation. Satisfies hunger for 4 hours. Only 84 kcal per serving. Does not contain sugar. Developed under the supervision of a European laboratory.

4. Drink Evalar Turboslim Drainage for weight loss for women 45+ 100 ml Drink Evalar Turboslim Coffee for weight loss 2 g 10 sachets Products of the famous Russian company Evalar. Free delivery to your nearest pharmacy.

5. Tea We lose weight in a week, fat-burning Pohudin 25 packs x 2 g Tea We lose weight in a week, cleansing Pohudin 25 packs x 2 g From the Leovit company. All products are licensed for use. Free delivery to your nearest pharmacy.

What should you do to lose weight with omega-3?

Losing weight without proper nutrition and exercise is quite difficult. Eating foods that do not have any special nutritional value (sausages, fast foods, fried, fatty, smoked) quickly cancels the positive effect of PUFAs. And according to reviews, fish oil in combination with proper nutrition and moderate physical activity gives a more pronounced and faster effect. Therefore, you should not only take vitamin complexes, but also monitor your diet and exercise.

Top best drugs

The best products that contain fish oil are:

1. Fish oil – Teva. Available in a gelatin shell, 500 mg. Obtained by processing cod liver.
2. NORWEGIAN Fish Oil Omega-3 Forte. Made in Iceland. Contains 620 mg of fatty acids and vitamin E. Take 1 capsule per day for 30 days.
3. Omega-3 fish oil concentrate. It is a domestic product produced by Solgar. A high degree of purification and the absence of dyes guarantees good tolerability and high effectiveness of the drug. As a result of processing, it contains fatty acids with the addition of vitamin E, which acts as a preservative.
4. Doppelhertz asset Omega-3 made in Switzerland (Queisser company). Salmon extract with a high concentration of fatty acids. Use one capsule per day, intended for use by adolescents over 14 years of age and adults.
5. Cardioactive Omega-3. It is produced on the pharmaceutical market by the company “Evalar”, Russia, in the form of capsules and an effervescent drink. The latter form contains a microencapsulated form of this product. With the addition of water, it dissolves well in it, has no specific taste and is quickly absorbed in the digestive tract.

The high quality of raw materials guarantees positive results when using these products. These manufacturers have proven themselves, their drugs provide maximum effect with minimal side effects and are in great demand. This is due to:

• convenient release form, which allows long-term storage;
• adding vitamin E, which is a natural preservative and beneficial component;
• using modern equipment with a high degree of purification using the cold pressing method;
• convenient dosage (1 time per day);
• absence of artificial additives (dyes, preservatives).

Omega-3 price

The cost of a vitamin complex largely depends on the manufacturer and the dosage of the main component in one capsule. According to reviews, high-quality and effective drugs are: fish oil concentrate from Solgar (120 pcs.) ~ 1300 rub., from Ruscaps (30 pcs.) ~ 120 rub., from Nature Bounty (50 pcs.) ~ 900 rub., Omega 3-6-9 Doppelhertz Active (60 pcs.) ~ 551 rub., Omega 3-6-9 from Nau Foods (90 pcs.) ~ 1600 rub.

A convenient option for purchasing Omega 3 is to order them from the federal network of pharmacies “Zdravcity” with delivery to the pharmacy closest to you. Go to the website, choose the option you want and order!

We recommend that before purchasing the drug, you look at the offers in the iHerb online store. By placing an order together with friends and acquaintances, you can receive fast free delivery from iHerb and use a truly high-quality product at an inexpensive price.

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About the author:

Natalya Aleksandrovna Lukina Pediatrician,

Tyumen State Medical University

Latest articles by the author: • Which Omega-3s are best to buy • Omega-3 for women • Omega-3 for men • Omega-3 for weight loss • What is lecithin and why does the woman’s body need it • Hyaluronic acid in tablets

Navigation:

• Omega-3: benefits and harms
• Omega 3, 6, 7 and 9 - what's the difference?
• Which is better: Omega-3 or fish oil
• Which Omega-3s are best to buy?
• Omega-3 for women
• Omega-3 for children
• Omega-3 for pregnant women
• Omega-3 for men
• Omega-3 and men's health
• Omega-3 for immunity
• Omega-3 for weight loss
• Omega-3 sports nutrition
• Plant-Based Omega-3s for Vegans
• Omega-3 for hair
• Omega-3 for dogs
• Omega-3 for cats
• Omega-3 for eyes
• Fish oil and Omega-3 for joints
• Omega-3 to lower cholesterol
• Fish oil and omega-3 for the brain
• Omega-3 for oncology
• Fish oil and Omega-3 for the heart
• Fish oil and omega-3 for blood vessels
• Fish oil for face
• How to take Omega-3 for adults
• Benefits of Omega-3 for the body
• Krill oil
• Section OMEGA-3 and fish oil in the iHerb.com catalog

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Reviews

For a more convincing example of using the drug to lose excess weight, you can cite reviews of people who have lost weight and used this product. Most often they are positive or neutral.

Antonina, 38 years old, Nizhny Novgorod

I always took care of myself because I tend to be overweight. I don’t restrict myself too much in my diet, but I try to go to the gym regularly. I got rid of 2 extra kilograms in 2 months just with the loads alone. After adding fish oil capsules to the diet, weight loss accelerated - the loss was 10 kg in 5 months.

Veronica, 27 years old, Moscow

I took diet pills, then started using omega-3 capsules with them. After which the fat deposits on the buttocks and thighs quickly disappeared. With a diet excluding sugar and sweets, I lost weight by 15 kg in 7 months.

Fish oil for muscle gain: does it help you gain weight?

Omega-3 Fish Oil Helps You Lose Weight and Build Muscle Taking a couple of fish oil capsules daily can help you eliminate excess body fat and build muscle mass. Omega-3 Fish Oil Reduces Appetite If you want to feel fuller for longer between meals, taking a couple of fish oil capsules after meals can help.

Omega-3s Make Your Diet and Exercise Program More Effective for Losing Weight Taking fish oil supplements can improve the effectiveness of your diet and exercise program for losing weight. Omega-3 Fish Oil Helps Minimize Fat Storage One study suggests that omega-3 fish oil supplements may minimize the risk of storing the food you eat as fat.