Does fish oil burn belly fat? Yes, taking fish oil can help you burn belly fat by increasing your basal metabolic rate. Fish oil increases our body's ability to break down fats for energy through its inhibition of insulin secretion – resulting in a slight increase in metabolism.
A higher metabolism increases the number of calories you burn throughout the day. When combined with exercise and a reduced-calorie diet, you can create a caloric deficit. And, a caloric deficit means your body uses your body fat for fuel, which in turn makes you lose weight.
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Fish Oil Decreases Appetite
Not only does fish oil help you lose body fat, but it also helps decrease appetite. The fatty acids in it activate your peroxisome proliferator-activated receptors (PPARs), which are located on the nucleus of all cells and regulate genetic expression.
The activation of these receptors increases levels of leptin, a hormone that decreases your appetite by decreasing hunger and sugar cravings.
The omega-3 fatty acids in fish oil have also been shown to reduce fat storage, especially belly fat.
What Is Beneficial In Fish Oil?
Fish oil contains omega-3 fatty acids which are made up of Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA).
(If you don't like eating fish, don't worry! You can get your EPA and DHA from fish oil supplements or other non-fish sources. I'll list the sources of non-fish-based omega-3 fatty acids below.)
Two types of Omega-3 Fatty Acids
There are two types of Omega-3 fatty acids- long-chain and essential.
The long-chain omega-3 fatty acids are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
The Best Sources of Long-Chain Omega-3 Fatty Acid's EPA and DHA are:
- Fatty fish. The fish with the highest amounts of EPA and DHA are Salmon, Cod Liver, Sardines, Anchovies, Trout, Tuna (Bluefin), and Halibut.
- Shellfish. The shellfish with the highest amounts of Omega-3's are Krill, Shrimp, Lobster, Crabs, Oysters, and Mussels.
The Essential Omega-3 Fatty Acids Come From ALA
Alpha-linolenic acid (ALA) is the essential omega-3 fatty acid. It is found in non-animal sources.
You can increase your ALA intake by eating chia seeds, walnuts, flax seeds, and algae.
Can You Take Fish Oil With Food?
Yes, fish oil can be taken with food. Fish oil inhibits insulin secretion, so taking it with a meal helps counteract the effect on blood sugar levels. It also reduces appetite and cravings for high-calorie foods.
Can Your Take Fish Oil On An Empty Stomach?
Fish oil is beneficial whether it's ingested on an empty stomach or with food. The difference is absorption and bioavailability (how long it stays in your system). When you ingest fatty acids with food, there's less risk of digestion issues such as diarrhea, cramping, or bloating.
The only complaint most people have is burping up a fishy taste/smell. This does not happen when you take them with food since the fatty acids are absorbed in your small intestine and never make it to your stomach where your taste buds are.
Does fish oil have calories?
Yes, fish oil has calories. The typical serving size of 3 grams or 1 soft gel capsule contains 100 calories from fat.
How Much Fish Oil Should I Take To Burn Belly Fat?
The suggested daily dosage for fish oil to burn belly fat has not been established because research is still being conducted. A few studies have shown that participants who took 4,000mg of fish oil daily experienced a decrease in body weight and waist size.
Most fish oil dietary supplements come as soft-gels, which contain 500mg. If you want to buy an omega-3 supplement for weight loss or belly fat burning, then opt for one that comes with at least 1,000mg of EPA/DHA per serving.
If you consume too much fish oil at one time, your stomach will feel bloated so it's best to spread out your intake throughout the day.
I'm a fan of Carlson's fish oil, available over the counter at most pharmacies and grocery stores. I like this brand because it's affordable, tastes like lemon or orange (not too fishy), and is high quality.
Fish oil is beneficial before bed because it decreases inflammation. It also improves insulin sensitivity, which prevents carbohydrate cravings and reduces hunger/appetite.
Fish Oil's Anti-inflammatory Properties Help Burn Belly Fat
One of the reasons fish oil is beneficial for weight loss and belly fat burning is that chronic low-level inflammation is a cause of insulin resistance. Insulin resistance makes you gain weight because your body produces more insulin to compensate.
This excess insulin makes you feel hungry and crave sugary/starchy foods, which makes you gain even more weight, increases belly fat storage, and decreases energy levels.
Fish oil is anti-inflammatory because it reduces the production of cytokines. Cytokines are proteins that cause an immune response in your body, which can destroy muscle tissue and promote fat storage.
Fish Oil Helps Regulate Hunger Hormones
Leptin regulates hunger hormones by controlling your appetite. It tells your brain when you're full so you don't eat too much. High levels of leptin also help your body store energy as fat instead of burning fat off as fuel. Read: Is fish oil good for weight loss?
Fish oil helps regulate your hunger hormones because it increases the production of leptin, which signals to your brain that you're full and reduces blood sugar levels. This helps stabilize insulin levels and prevents carbohydrate cravings.
In conclusion, fish oil is beneficial for weight loss and belly fat burning because it can reduce inflammation, improve insulin sensitivity, regulate hunger hormones, and increase the production of leptin.