Number 1:for some obvious reasons, fish oil helps burn fat.
First, fish oil provides essential fats because it is composed of fatty acids omega — 3. Essential fats are those fats that the body cannot produce itself and they should arrive in our organism with food. Fats are very essential for the normal functioning of all organs is important.Fish oil is not converted into body fat, but on the contrary, the body will use fats from fish oil to build the outer lipid (fatty) layer to protect our cells.
For this purpose, any suitable fats: TRANS fats, omega — 6 fats
and everything you eat, but your cells will function better and your metabolism will be optimal, if the lipid layer of cells will be created at the expense of fish oil because it increases the activity of insulin.
This allows to increase the sensitivity to insulin, which is a major factor in burning fat. In case you have poor insulin sensitivity, it can be very hard to get rid of excess weight. Another advantage of fish oil is its anti-inflammatory properties,
which will be discussed in more detail in paragraph number 3.
A recent study was conducted in which for 6 weeks to healthy subjects daily were given 4 grams of fish oil or safflower oil (Omer — 3 fats. The participants who took the fish oil significantly reduced body fat percentage and increased percentage of muscle mass, and they are not even trained!
It is interesting to note that after taking fish oil, participants of the experiment noted a reduced cortisol levels
. Cortisol is a catabolic hormone that destroys muscle fibers, helps set excess fat and keeps you in constant tension.
Number 2: fish oil helps gain muscle: it's anabolic.
As mentioned in section 1, fish oil reduces cortisol levels, and this suggests that it has anabolic properties
; this idea is confirmed by some scientific studies. For example, in one recent study on older rats for eight weeks were given fish oil found that they have significantly increased protein synthesis and increased muscle area in the cross section.
Fish oil anabolic substance also is one. In the study, which was conducted on middle-aged people, subjects were given 4 grams of fish oil a day. It was found that it increases protein synthesis and leads to a significant increase in muscle mass.
While Mtor (target rapamycin in cells, which leads to muscle growth) by the signal of cell membranes increased by 30 percent, that is, works the same mechanism that provides the normal content of insulin and contributes to improved muscle tissue development. Muscle mass of the subjects increased by 2%
, however, due to the small number of people who participated in the study, changes in body composition to calculate failed.
Actually, the anabolic effect of omega — 3 fatty acids has led to the fact that the Ncaa (national collegiate athletic Association) has banned the distribution of cod-liver oil among the major College sports. The rationale for this is that omega — 3 fatty acids give some advantage to well-funded institutions that can provide athletes these supplements.
Number 3: fish oil reduces inflammation and improves body composition.
Inflammation in the body is not only very dangerous for health, but greatly affects your ability to lose fat and build muscle. It is difficult to overestimate the importance of reducing inflammation for those who want to be lean!
For most people, the term "Inflammation" nothing says, because they simply do not understand what inflammation means disease, delayed recovery from injury, and obesity.
Do you know what fatty tissue is actually, by itself, leads to inflammation, that is, gradually increases inflammatory condition in the body?Fish fat has potent anti-inflammatory properties, which is the main reason for its ability to reduce body fat.
As already mentioned in paragraph number 1, people who took 4 g/day fish oil in the end of the study significantly reduced the percentage of body fat. In any case, if the number of fat cells unnecessarily elevated, it causes inflammation and loss of lean muscle mass due to its degradation.
Fish oil, as it turns out, reduces chronic inflammation, but may reduce the acute inflammatory response to intense exercise. During a recent study of young athletes took 3 grams of fish oil for 7 days and then performed a very intense eccentric exercise to failure.
The results showed that, compared with the placebo group, the group that received fish oil had significantly less inflammatory biomarkers, less muscle swelling, and less soreness from training loads.The researchers suggest that fish oil contributed to the withdrawal of the waste produced in response to energy metabolism during exercise, and it increases the anabolic capacity of the body.
All of the above suggests that that consumption of the optimal percentage of fat in fish oil enhances anti-inflammatory capabilities of the body by:
- the speed of detoxification of waste.
- improving health at the cellular level and optimize muscle building.
- reducing the amount of hormones that cause inflammation.
- reduce excess weight and improve well-being.
Number 4: consume fish, and you will increase insulin sensitivity and accelerate metabolism.
Do not forget that fish oil increases insulin sensitivity, because it is involved in cellular lipid which improves the binding of cell receptors of insulin. And once insulin is bound, its aim is the transfer of glucose from food in the muscle where it will be stored and, if necessary, to be used as energy. Only in the case if insulin binds bad, it increases the levels of cortisol, causing inflammation; it might result in obesity.
Insulin also plays a role in building muscle tissue, so it is called the anabolic hormone. The good news for us is that when consumption of fish oils and limit the consumption of carbohydrates, insulin improves the process of muscle building and contributes to loading of muscle nutrients such as creatine and carnitine, which are necessary to improve physical performance and fat burning.
An example of the effect of fish oil on insulin sensitivity and body composition was examined in a recent study conducted with women suffering from diabetes 2 type. They took either 1, 5 or 2, 5 grams of fish oil a day. After 30 days of experiment, both groups reduced percentage of body fat and diminished their Empire, significantly increasing insulin sensitivity. It is interesting that in the group with low dose of fish oil was observed the greatest reduction in belly fat and improvement in insulin sensitivity that shows the individuality of reactions to the consumption of omega — 3 fats.
Number 5: to optimize body composition, you need the right combination of different fats.
I hope you will agree that fish oil helps to build muscle and burn fat.
The studies were carried out only with a relatively small dose (4 g per day) fish oil, however, in some reports it is stated the best fat loss while increasing this dose is in the range from 1 to 1. 5 grams in weight percentage your body fat. For example, if the fat content in your body is 20 percent, then you should take 20-30 grams of fish oil every day, getting most of the fat from fish oil;
and it is logical, since omega — 3 fats — the healthy.
For example, if total fat intake is 60 grams a day, it makes sense from 20 to 30 grams make it in the form of fish oil, and other fats from organic meat and fish products. This is very important if you want to reduce inflammatory processes in the body and improve muscle building while reducing fat percentage. Here's what in this regard, you need to know:most of your omega — 3 fatty acids need to be obtained from fish oil
.omega — 6 fats should be of plant origin, not seafood.
It will be olive oil, nuts, avocados and similar products. The "Western Diet" is very rich in omega — 6 fats due to excessive amounts of refined vegetable oils. The ideal is a balanced intake of omega — 6 to omega — 3, refined vegetable oil is better to completely eliminate.the consumption of refined vegetable oils in large amounts can cause inflammation.
The reason lies in the fact that the body uses the same enzymes to convert the omega — 3 and omega — 6 fats into a form in which they can be learned. Only if you eat too many omega — 6 fats (studies show that the average "Western Diet" has a ratio of omega — 6 to omega — 3 fats as 16: 1), to convert the omega — 3 fatty acids in your body will not have enough enzymes.
researchers believe that a significant reduction in the consumption of omega — 6 fats will reduce the need for fatty acids omega — 3.
to obtain necessary nutrients and fats as well as to achieve optimal body composition, try the "Macrobiotic Diet"
: eat cold-water fish, beef cows consuming forage in the grass, the meat of wild animals. Supplements with high amounts of fish oil in the form of triglycerides is better than ethyl esters because they have improved bioavailability. Supplement intake of fats products such as nuts, olive oil, avocado and coconut oil. In this limit the consumption of organic fats. Avoid gidrogenizirovannye fats and TRANS fats, and processed foods.
avoid foods enriched with omega — 3 fatty acids because you can not know their origin and to evaluate the quality. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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