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Supplement week – Fish Oil

Fish Oil

Fish oil or more specially omega 3 has been in the media a lot recently for its wealth of health benefits, it’s proven to reduce inflammation, is crucial for heart and brain health, improves mood and it also has a profound effect on insulin sensitivity. In an individual with optimal insulin sensitivity, after a high sugar meal, insulin (the storage hormone) rises sharply, driving glucose into the tissues rapidly, then dissipates. In the case of poor insulin sensitivity (insulin resistance), however, insulin’s elevation is sustained due to an inability to force glucose into muscle tissue and therefore is more likely to be stored as fat! Many lifestyle factors cause a person to become insulin resistant over time including a high carb diet, prolonged exposure to stress, poor sleep and a lack of exercise.

What the studies say?

Omega 3 supplementation has been shown to help reverse this. One recent study(1) in February 2013 on Omega 3 supplementation with obese insulin resistant children showed significant improvements in blood glucose concentrations, triglycerides, insulin resistance and BMI with no other lifestyle interventions.
Omega 3 works by making the membrane that encases the cell more fluid like meaning hormones such as insulin can effect the cell more easily this results in less of this hormone needed to be produced and energy more likely being stored in the muscles and liver rather than stored as fat!

This process works the same for the fat cells, omega 3 makes the fat cells more readily available to be used as energy and therefore contributes heavily towards fat burning, good stuff!

salmon

By increasing omega 3 in your diet you will increase insulin sensitivity and cell activity, which can trigger greater fat burning. The more insulin sensitive you become, the leaner you will be! Couple that with the wealth of health benefits omega 3 supplementation has and I’m sure you’ll agree fish oil is an essential addition to anyone’s diet! Fish oil is the best and most bioavailable form of omega 3.

Dosage

For greatest effect take a teaspoon of fish oil with each meal, make sure it’s comes from a stable and purified source though otherwise a low quality fish oil can be counterproductive. With my clients i have found that the optimal dosage of fish oil for fat loss seems to be 1g per percentage of body fat a day. So an individual with 20% body fat would take 20g of fish oil a day in divided doses.

I recommend ‘Eskimo 3 oil’ or Poliquin’s omega 3 liquid as high quality sources of fish oil.
For more information on fish oil or other fat loss supplements or for a free consultation email me at craig@craigbartonpt.co.uk or ring me on 07725532179

Reference

1. Juárez-López C, Klünder-Klünder M, Madrigal-Azcárate A, Flores-Huerta S. Omega-3 polyunsaturated fatty acids reduce insulin resistance and triglycerides in obese children and adolescents. Pediatr Diabetes. 2013 Feb 25. doi: 10.1111/pedi.12024.

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