What Are Omega-3 Fatty Acids?

There are actually three main types, ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The first is consumed in food, which is then broken down into the latter two. It’s EPA and DHA that are so beneficial for so many functions.

Why Are Omega-3 Fatty Acids Important?

Numerous reliable studies show that omega-3 fatty acids reduce the risk factors for coronary heart disease (CHD), arthritis and certain cancers. Developing fetuses who lack the needed amounts have been shown to be at increased risk for vision and nerve system problems (Omega-3 fatty acids are passed from mother to fetus during gestation).

Many studies strongly suggest that they play a vital role in proper cognitive function (memory and thinking). Evidence of their lack shows up in poor memory, mood swings, excess fatigue and other problems.

On the positive side, those who do get appropriate amounts have improved blood sugar levels, better cholesterol levels and more. People who adopt a diet rich in omega-3 tend to have higher HDL levels (the good cholesterol). They tend also to have lower triglyceride levels, the most common form of fat in the body.

How to Get Omega 3 Fatty Acids from Your Diet

They are actually very easy to get in the proper amounts. The American Heart Association and other official organizations recommend 2 servings of fish per week. Many different species can fulfill the need: mackerel, salmon, herring, tuna, halibut and others. Other marine life also contain this essential substance, including krill (a crustacean similar to shrimp).

The benefits of omega-3 are one major reason for the popularity of such diets as the Mediterranean Diet. It typically includes lower quantities of high-fat red meat and more omega-3-rich fish. It also supplies omega-3 in the form of whole grains, fresh fruit and vegetables, garlic and other foods native to that region. Kiwifruit, for example, contains omega-3 fatty acids, as do loganberries, walnuts and pecans, and flax (linseed).

Risks and Warnings

Like most things, it’s possible to get too much of a good thing. Some types of stroke have been associated with consuming more than 3 grams of omega-3 per day in supplement form. Also, like any dietary recommendation, how much is good will vary with individual circumstances. Like any aspect of diet, when beginning something new it’s always wise to consult your physician for guidance first.

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Nevertheless, it’s an inescapable fact that proper weight loss diets have to be accompanied by an age-appropriate, regular exercise program – if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to generate health and fitness.

There’s no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.

Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury. That reduces the motivation.

Instead, start with some light weight training, using 5lb, 10lb, then 20lb weights. Curls, squats and other exercises are simple and you’ll soon graduate. Then add a 10-minute jog, a 20-minute jog, then 30-minutes. Once you hit an hour-long run, you’re into the serious workout category.

If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don’t let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don’t be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff.

In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you’ll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.

As you get into the routine, you may or may not actually lose weight. If you’re not obese but merely overweight, you may not see much loss. As you reduce fat deposits the difference can be made up by gains in muscle mass. Don’t pay much attention to early losses, they may well be due as much to water loss as anything else.

But as you reduce excess body fat and tone muscles you’ll experience many side benefits beyond a more attractive body. You’ll feel better overall, be more energetic and should experience a heightened mood.

Feel good about it. You worked hard for the results. If you feel like reading some more, click this link to read about the debates about the effectiveness of weight loss diets and exercise.

So what do you think about weight loss diets and exercise? Can you succeed with one and not the other? Share your comments below.

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I believe that the key to any healthy weight loss diet is making changes that keep you healthy but many of these diets don’t.

Let’s start with the fruit only diets

Some diets promote eating little more than fruits for a few days, followed by vegetables or meat or grains on the other days. As long as you get all the necessary nutrients for a balanced diet, that’s fine but they rarely do. And those that do come so close to the line.

While it’s certainly true that eating fruits regularly is a key element to good health – most contain needed carbohydrates, vitamins and fiber – eating fruits almost exclusively is unhealthy. Your body may be able to make up for any nutrient deficiencies in the short-term but there is a limit to how far those stores can last.

How about the low carbohydrate ultra-low fat diets?

Some quick weight loss diets recommend cutting down on carbohydrates significantly and eating substantial amounts of high protein meals. Here again problems can arise. Proteins are an essential part of proper nutrition, but so are carbohydrates. Putting too much emphasis on the first over the second leads to rapid, temporary weight loss, but at a high cost. In addition, some people have medical conditions that require they eat low protein diets. These diets will obviously be dangerous for them.

Remember that carbohydrates are essential for supplying the energy needed for all biochemical processes. But when needed, alternative sources, such as fat and protein can be used but not for long. Too great an emphasis on protein reduces the ability of the body to store and regulate the appropriate amount of water, whereas carbohydrates help that.

There are also ultra-low fat diets. And once again, the problem isn’t with reduced fat, but with going to extremes. A certain amount of fat in the diet is a healthy thing.

Any diet which makes promises of radical, rapid or quick weight loss – or any other extreme claim – is almost guaranteed to be more harmful than helpful over time. Decades of good nutritional research still confirm that balance is good, and moderation is healthy.

So here’s my advice about quick weight loss diets

1. Consult your nutritionist or health care provider before you try any special diet.
2. Eat moderate portions at regular intervals.
3. Eat fruits and vegetables (for vitamins, carbohydrates and fiber), grains (for carbohydrates, vitamins, minerals and fiber), protein (for amino acids) and dairy products (for calcium, unless you’re lactose intolerant).
3. Eat less calories than you burn and you will lose weight but don’t go to extremes. For the average person, between 2000-2500 calories per day is needed to maintain current weight — less for women, on average. For those looking to lose weight, eat less than that. See to find out your own calorie requirement”.

A balanced diet, coupled with age-appropriate, moderate and regular exercise, will lead to a healthy percentage of body fat, good muscle tone and a well-tuned system. You’ll find you feel better and look good.

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