By Robbie Durand Generation Iron
Most people that I know when they are getting ready for a physique competition start incorporating more fish into their diet, as they get closer to the contest. Its no coincidence that research can validate these claims that consuming fish products can enhance fat loss over lean meat products. Omega-3 are found in deep-sea fish such as salmon, mackerel, swordfish, and shark as well as certain oils (canola) and nuts (walnuts). There are three types of omega-3 fatty acids:
– Alpha-linoleic acid (ALA)
– Eicosapentaenoic acid (EPA)
– Docosahexaenoic acid (DHA)
Research into the weight-loss benefit of these healthy fats is still ongoing, the current theory being that these fats:
– Improve glucose sensitivity
– Reduce insulin resistance
– Reduce markers of inflammation
– Speed fat oxidation by stimulating a specific receptor in the liver that affects fat
In a cross-European study it was recently shown that consumption of cod increases weight loss in men and also has other positive health effects. The aim of this study was to investigate whether cod consumption increases weight loss and improves cardiovascular risk factors in a dose dependent manner during an 8-week energy restriction diet in young overweight and obese healthy adults. Let’s take a look at the breakdown on the next page.
In this dietary intervention 126 subjects comprised the group given energy-restricted diets (-30%); they were prescribed an identical macronutrient composition but different amounts of cod: the control group were given no seafood and lean meat; group 1 were given 150 g cod 3 times a week; and group 2 were given 150 g cod 5 times a week. Anthropometric measurements and cardiovascular risk factors were assessed at baseline and endpoint. Body weight decreased after 8-weeks, also waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin. The prevalence of the metabolic syndrome dropped from 29 to 21%. According to linear models weight loss was 1.7 kg greater among subjects consuming 150 g 5x/week compared to the control group. The trend analysis supported a dose-response relationship between cod consumption and weight loss, but changes of other measured cardiovascular risk factors were similar between the groups. A dose-response relationship between cod consumption and weight loss during an 8-week energy restriction diet is found and 5 x 150 g cod/week results in 1.7 kg greater weight loss in young overweight or obese adults than a isocaloric diet without seafood.
Ramel A, Jonsdottir MT, Thorsdottir I. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):690-6.