BOOST YOUR HEALTH AND KICK START THE FAT LOSS PROCESS

We realise that not everyone wants to overhaul their entire life right away. But most clients want to know what they can do to speed up the fat loss process.

For sustainable results we suggest starting with one small change – something you can do every day – and build from there. That way any changes you make are more likely to stick for good.

With that in mind the smallest, but most significant step we recommend each new client takes is to add an omega 3 fish oil supplement to their diet.

 

FAST TRACK STEP 1: TAKE FISH OIL EVERY DAY

Why take fish oil every day?

3 main reasons:

  1. Neurological health (stay brainy)
  2. Cardiovascular health (don’t have a heart attack)
  3. Metabolic health (speed up fat burning)

Research shows that low DHA consumption (one of the omega 3 fatty acids found in fish oil) is associated with memory loss, difficulty concentrating, Alzheimer’s disease and other mood related disorders like depression.

Those with a high intake of Omega 3 fatty acids don’t just have healthier brains. They’re also at lower risk from suffering a heart attack too.

And for fat burning?

With a high intake of omega-3s your muscles become more sensitive to insulin (so they’re better at soaking up nutrients) while your fat cells become less sensitive. This means the body can direct more nutrients toward helping you build lean, toned muscle and store less in your fat cells.

And finally the DHA and EPA in fish oil can affect your metabolism by increasing the level of enzymes that boost your calorie-burning ability.

Balance your Omega 3 to omega 6 intake

There are two types of essential fatty acids; omega 3 and omega 6 which your body cannot produce, and therefore need to be obtained through your diet. For optimal health these two types of fat need to be consumed in equal amounts.

Our modern diet tends to lean heavily in favour of omega 6, found in processed foods, vegetable oils, margarine and from eating the meat of factory farmed animals (which are fed a diet high in corn and/or soy which makes them develop more omega 6 fat than if eating their natural grass diet). For these reasons we’re getting about 15-20x’s more omega 6 than omega 3.

Why is this important? An excess of Omega 6 essential fatty acids promotes chronic inflammation. And much research points to inflammation as being associated with the development of many cancers, heart disease and stroke. Omega 3’s on the other hand have an anti-inflammatory effect, helping to counterbalance the problems created by a diet too high in omega 6.

How much should you take?

To give your metabolism an initial boost we recommend 1g fish oil per percentage of body fat. There’s about 5g of fish oil per 5ml tsp. So if you’re 20% body fat you’d start with 4tsp (20g) of fish oil per day.

Here’s a handy chart to help you select the right amount;

Your Body fat % Want to lose High dose for 2 weeks Then drop down to
around 15% 1 to 6 lbs of fat 3 tsp/day (15g total) 1 – 2 tsp/day (5 to 10g)
around 20% 6 to 12 lbs of fat 4 tsp/day (20g total) 2 tsp /day (10g)
around 25% one to two stone of fat 5 tsp/day (25g total) 2-3 tsp/day (10-15g)
30% and above two stone plus of fat 2 tbsp (30g total) 1 tbsp/day (15g)

 

The upper limit for fish oil is 30g per day. So if you’re 30% body fat or more just stick with 2 tbsp (30g) per day for the first two weeks.

 

Tried and tested brands

  1. Carlson’s ‘the very finest fish oil’
  2. Eskimo 3 Liquid Fish Oil

  

 

What If I follow a vegetarian or vegan diet?

In this case go for an algae based supplement. It doesn’t have the same effect on your metabolism as fish oil, but is better than no omega 3 supplementation. So if you decide to go this route take 2g per day of algae oil for the first 2 weeks, and then reduce to 1g per day from then on.

 

Supplement Tips

Fish oil goes down best with a meal. And if you’re taking it straight off the spoon we suggest dividing your dose in two (take half with breakfast and the other half with dinner). If you have a super shake, it’s easy to ‘hide’ the fish oil by mixing it in with the protein powder and all the other ingredients.

We don’t recommend capsules (you’d have to take around 15 capsules to get the doses we’re talking about here). And don’t confuse Fish oil with cod liver oil – which we don’t recommend. There’s a high level of vitamin A in cod liver oil which can accumulate in body fat and lead to vitamin A toxicity. So fish oil’s a better way to get those omega 3’s in.

NOTE: Consult your GP of pharmacist if you’re pregnant, taking any blood thinners such as warfarin, have a bleeding disorder like haemophilia or you’re about to undergo surgery.