Omega-3’s: Eat Fat to Get Slim?
Fat is the enemy. At least, that is what we were told for years. All fats were lumped into a single category, and uniformly labeled “bad.” More recently, though, the message has changed. Not all fats are created equal. While some fats are linked to weight gain and health problems, others may have the exact opposite effect!
Omega-3 fatty acids have gotten a lot of attention recently, and with good reason. They may help prevent heart disease, lower blood pressure, and stroke. They are even linked to healthier brains and lower risk of Alzheimer’s Disease!
What you may love most of all is that omega-3s are linked to lower body weights! That’s right – eating this healthy fat may help you lose body fat. Are you ready to see how you can make sure to get enough? Read on!
Fatty Fish: Indisputable Superfood
Fatty fish are among the best sources of omega-3 fatty acids called EPA and DHA. Herring, salmon, tuna, trout, sardines, and mackerel are examples of great sources. Of course, they are free from carbs and have about 20 to 25 grams of protein per 3-ounce serving, so they fit in nicely with a weight loss or weight loss surgery diet.
Experts recommend about 2 or 3 servings of seafood per week to help you hit your EPA and DHA goals. Here are a few easy ideas for getting them in.
- Make tuna (or salmon) salad with canned tuna (or salmon), non-fat yogurt, and diced celery and green onion.
- Bake any kind of fresh fish and serve it with a Low-Calorie Flavor Sauce and a side of cooked vegetables. Try trout with Lemon Herbs and green beans and roasted tilapia with Garlic and Herbs and cauliflower.
- Make a stir-fry with salmon, Asian-Inspired sauce mix, and stir-fry mix vegetables or broccoli, bell peppers, carrots, bean sprouts, and snow peas.
- Top High-Protein Parisien Rusk Bread with lettuce, non-fat cream cheese, a tomato slice, and anchovies.
Vegetarian Omega-3 Superfoods
You can also get omega-3 fats from a few plant-based sources, including flaxseed oil and flaxseeds, walnuts, and chia seeds. Snack on walnuts or add them to stir fry. You can also add walnuts, flaxseeds, and chia seeds to smoothies, yogurt, and oatmeal, or add crunch to salads with walnuts or flaxseeds.
Vegetarian sources of omega-3’s have a form called ALA. Your body can convert some ALA into DHA and EPA, but only a limited amount.
Omega-3 Supplements to Bridge the Gap
If you are among the majority of Americans who do not get your two servings per week of fatty fish, plus a good dose of walnuts and flaxseed in addition, supplements can come to the rescue. The tried-and-true method: Omega-3 Capsules with a citrusy flavor. Each softgel is coated so it is easier to swallow. The bottle contains 60 softgels, with 750 mg DHA and EPA in each.
You do not need to take a big pill to get your omega-3’s. Each package of Bariatric Advantage Sugar-Free Omega-3 Chew - Cherry has 60 chews, each one with 160 mg of DHA and EPA. They are free from aspartame, and have a sweet and juice cherry flavor. You will look forward to your heart-healthy treat each day!
Our PatchMD Omega-3 Plus Patch with EPA and DHA may be for you if you prefer to get your omega-3 through the skin instead of by swallowing a supplement. The package has 30 patches. Each patch supplies 700 mg EPA and 550 mg DHA. This patch also provides krill oil, black currant seed oil with ALA, and the antioxidant coenzyme Q10 (CoQ10).
Omega-3 fats can help keep your body functioning right. You can get them from your food by keeping an eye out for fatty fish and other good sources, and you can up your total with nutritional supplements in the form that works for you. Rest easy knowing you are doing your body good!
- Alex Brecher