How Much Omega-3 Helps With Weight Loss?

Omega-3 fats are a type of polyunsaturated fat, as are omega-6 fats. Omega-3 fats are found primarily in cold-water fish, while omega-6 fats are found in plant-based oils, eggs, poultry and grain.

Omega-3 fats have been shown to suppress diseases such as cancer, certain autoimmune diseases and cardiovascular disease. Plus, a diet rich in omega-3 fats can help with weight loss but only under certain conditions.

Unsaturated Fats and the Western Diet

Omega-3 and omega-6 fats are considered good fats when found in the proper ratios in the diet. The ideal ratio is 1-to-1---an equal amount of omega-6 and omega-3 fats. But the average Western diet, with its heavy use of vegetable oils, contains as much as 26 times more omega-6 than omega-3 fats. In order for omega-3 fats to play a significant role in weight loss, this ratio must be brought back into an equal balance, according to the Advanced Health and Life Extension website.

Recommended Levels of Omega-3 Fats in Diet

The American Heart Association recommends eating fish twice a week. A recent study published by the International Journal of Obesity found that subjects who took eight fish oil capsules, or 6 g of fish oil, per day had greater levels of weight loss and fat metabolism (burning of calories) than those who did not take them.

The Mediterranean-Style Diet

An example of a diet that contains healthy levels of omega-3 and other healthy fats is the Mediterranean-style diet. Although there are variations on how to implement this diet, it essentially consists of eating a lot of fresh fruits and vegetables, cereals and breads, potatoes, beans, nuts and whole grains. The primary oil used in this diet is olive oil. Red meat rarely is eaten. Fish, dairy, eggs, and poultry are eaten in low to moderate quantities. Wine also is recommended in low to moderate amounts.

Other Sources of Omega-3

If you don't care for fish or fish oil, or if you are a vegetarian, you can get omega-3 in flaxseed or flaxseed oil, seaweed and canola oil. Many products, such as margarine, cereals and dairy products, now are fortified with omega-3.

Other Reasons to Include Omega-3 in Your Diet

Diets rich in omega-3 fats also have been shown to reduce heart disease and lower cholesterol. They have been shown to be beneficial in lowering high blood pressure. And a 2005 study by the Journal of Neuroscience found a connection between high levels of omega-3 and lower instances of Alzheimer's disease. Lower levels of breast cancer, colon cancer and prostate cancer have been observed in people who consume higher levels of omega-3 fats in their diets.