Sure things for fat loss, part 3: The Omega-3's

Tom Venuto
Burn the Fat.com

• SURE THING #1: One thing that virtually the entire scientific community agrees on is that the law of energy balance is always ..
• SURE THING #2: Why 90 out of 100 of dieters gain back ...

Writing a series of lessons on "sure things" for fat loss is not as easy as you'd think.
There are so many opinions about the "right way" to eat for getting leaner, that getting
all the experts to agree on anything occurs about as often as Haley's comet flies by.

Even the subject of dietary fat is hugely controversial. Just try
mentioning "saturated fat is bad for you" in a nutrition forum these days and you'll see
exactly what I mean.

But when it comes to one particular type of fat, the vote is virtually unanimous:
Omega-3 fatty acids are sure things for
your health. Even better: Scientists are beginning to uncover the important roles they
play in the fat burning process as well.

Omega-3 fatty acids are labeled "essential" because your body can't manufacture them, so
you must get them from the food you 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 polyunsaturated
omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These
appear to be the major players responsible for the biological activity in fish oil that
produces the long list of benefits.

The richest plant sources of omega-3 fats are flaxseeds or flaxseed oil. Flaxseed
contains alpha-linolenic acid (ALA) which your
body 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 references to confirm them for yourself, you would
swear I was just pulling your leg.

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

cardiovascular disease, atherosclerosis, hyperlipidemia, high blood pressure, cardiac
arrhythmias, inflammatory diseases, joint pain, arthritis, osteoporosis, kidney disease,
prostate cancer, colon cancer, breast cancer, skin cancer, crohn's disease, ulcerative
colitis, Alzheimer's, asthma, cystic fibrosis, chronic obstructive pulmonary disease,
sickle cell anemia, glaucoma, lupus, multiple sclerosis, fibromyalgia, cirrhosis,
epilepsy, chronic fatigue syndrome, menstrual symptoms, psoriasis, diabetes, insulin
resistance, migraines, response to stress, bipolar disorder, depression, psychological
disorders, and metabolic syndrome. Okay, so omega 3 fats are healthy stuff, we can all
agree on that!

Here's why I also suggest that omega-3 fats should be added to the
list of "sure things for fat loss":

At least a half a dozen human studies and more than two dozen animal studies in the last
10 years suggest that the omega-3 fatty acids found in fish may help you burn more fat or
at the very least that
they play an important role in the fat burning process, or that
a deficiency could inhibit fat burning. Some studies found that omega 3 fats may function
as fuel partitioners
and increase fat oxidation. This means that omega-3's shift glucose toward glycogen
storage and direct fatty acids away from body fat
formation and toward fatty acid oxidation.

Omega-3 fatty acids also enhance the expression of the Uncoupling protein 3 (UCP3) gene
in skeletal muscle. Scientists say that this
may indirectly increase energy expenditure by dissipating calories as heat. Other
potential mechanisms include increased sensitivity to the
"anti starvation hormone" leptin, decreased insulin, reduced
fat 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 nutrition
literature, you probably already know about the benefits of omega-3 fats - it's no secret
anymore.

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

As with that other "super food" - vegetables - most people seem to know that they
"should" be eating more healthy fats, but they still don't do it. This gap between
knowing what to do and actually doing it is a real problem, when it's so easy to take
advantage of the benefits
of this incredible "power nutrient."

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

1) eat fatty fish at least twice per week and even daily
if practical and economical for you. If not, you could supplement with fish oil (2-3
grams of combined DHA/EPA daily)

2) Omega 6 fatty acids are also essential, but most people
have an unbalanced omega 3 to omega 6 ratio. This can be
remedied by increasing the omega 3 consumption and or
reducing the omega 6 consumption (by decreasing intake of
processed foods, refined grains, and supermarket cooking
oils, with the exception of extra virgin olive oil)

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

4) snack on walnuts, which contain modest amounts of omega 3 fats

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

6) if you eat red meat, try game meats or grass fed
beef or bison. they dont have nearly the quantity
of omega-3 as marine sources, but they are higher in
omega-3 and have a better omega-3 to omega-6 ratio than 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 potential
fat loss benefits, you simply can't go wrong by making this one change to your diet
program - eat more omega 3...
it's a sure thing!

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist
(CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed
The Muscle," which teaches you how to get lean without drugs or supplements using methods
of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat
and increase your metabolism naturally by visiting: Burn the Fat.com