Omega-3 fatty acids

Fat burning power of omega-3

• They allow the body to burn fat in situations where fat burning is turned off, such as after a high-carb meal or after high-intensity exercise (where the body preferentially burns glycogen).

• High amounts of omega-3s increase insulin sensitivity. If your body is sensitive to insulin, less insulin is produced after a meal, which means less fat is stored. Similarly, if the body is sensitive to insulin, and the hormone is properly managed, more stored fat is released and incinerated each day
• Omega-3s increase the heat of your cellular “furnaces”(otherwise known as the mitochondria and the peroxisomes). Omega-3's make these organelles burn more energy, turning you into a fat-burning machine.
• By taking fats with your meals you're actually lowering the glycemic load of the meal; implying that the insulin spike that comes with food consumption won't be as high because fats help lower it. 
• The typical North American diet had a high ratio of omega-6 to omega-3 fatty acids.  A ratio high in Omega-6 fatty acids is highly inflammatory to the body – last week’s blog discussed the ways in which inflammation can increase fat storage and insulin sensitivity..leading to weight gain.
• Omega-3 fatty acids may contribute to improved body composition by increasing metabolism and fat burning potential. They also seem to suppress appetite, which leads to the consumption of fewer calories.
  

Overall Health Benefits
Fish oils also provide a host of other health benefits. They have been shown to be effective for:
- preventing heart disease, high blood pressure, rheumatoid arthritis, menstrual pain, raynaud's syndrome, stroke, weak bones, kidney problems, bipolar disorder and psychosis.
- Protecting yourself from air pollution
- Reducing symptoms of osteoarthritis
- Reducing the signs of aging
- Improving fat burning
- Boosting brain power and memory
- Preserving lean muscle
- Improving bone health

Dietary Sources of Omega-3
Omega-3 fatty acids are derived from two sources – plant source (Alpha-Lipoic Acid), and animal source (fish oil).

Dietary sources of ALA - soybean, canola and flaxseed and chia seed.
Dietary sources of fish oil - herring, mackerel, salmon, and sardines.

ALA vs. fish oil – in studies, both forms have been shown to increase fat loss, however, ALA has also been shown to help you store the carbohydrates you eat in muscle or in your liver as opposed to in fat cells.  This gives ALA supplements an edge when consuming a high carb meal.

What to look for in a supplement

• Look for a supplement that contains significant amounts of both EPA and DHA - Krill oil is the best. Read the labels and remember whatever supplement you buy, it must have at least 600 mg of DHA.
• Many supplements also contain vitamin E or other antioxidants to stabilize the oils and prevent them from becoming rancid. If you choose to buy a fish-oil supplement, check the label carefully to see if it recommends refrigeration to prevent spoiling.
• To avoid contaminants in an unrefined supplement, it's best to choose a fish-oil supplement made from small, oily fish like anchovy, sardines or menhaden.