Essential Fatty Acids and Weight Loss

Any time you see “essential”, when it pertains to health, be it vitamins or other items, it means that the body isn’t capable of producing those items and they have to be gotten from outside sources like food or supplements. There are two main types of essential fatty acids (EFA’s), Omega-3 and Omega-6, Virgin olive oil is Omega-9 and considered neutral.

A healthy ratio in the diet is four parts Omega-6 to one Omega-3 (4:1). The normal diet consumed in the U. S. contains anywhere from 20:1 to 25:1 Omega-6 to Omega-3. That’s because the Omega-6 oils used in processed foods, have a longer shelf life. To make things worse, the oils are hydrogenated or partially hydrogenated to add even more shelf life. Hydrogenating is the same basic process used in making plastics, only in plastics the base oil is petroleum, not vegetable.

CLA (conjugated linolenic acid) is a good Omega-6 fatty acid and has been proven in research to effectively reduce body fat and increase muscle mass. The research projects stated that CLA, in a pill form called Tonalin, reduced body fat from 43 to 88 percent in 6 weeks when included in the diet of laboratory mice. The same research group followed up with another study and found it as effective for reducing fat and increasing muscle mass in humans. The area that appeared most prone to lose the fat was the abdominal region. A Norwegian Journal of Nutrition study showed 3.4 grams of CLA was all that was required per day. Whole milk, some cheeses, cheddar, blue, brie, edam, and Swiss, beef, lamb, yogurt and turkey all contain varying amounts of CLA. The problem lies in what the animals are fed. If Omega-6 feeds are used, the % of CLA is significantly reduced. Supplemental CLA is available at some health food stores but be sure it is Tonalin CLA. There are brands advertised as CLA, but unless it is Tonalin CLA, it will not prove effective.

Flax seed or flax oil can be used to balance out your EFA ratio and has proven to be helpful in losing and keeping off extra pounds. How do flaxseed and CLA work? They increase your metabolic rate and so that you burn fats more quickly and efficiently. Flaxseed or flax oil also increase energy production, facilitates oxygen transfer, lowers blood pressure and decreases the stickiness of your blood platelets. Flaxseed is available at health food stores or at a discount through most whole foods buying clubs. Use ground flaxseed, one tablespoon in a glass of warm/hot water, if you want a bulking agent. Ground flaxseed has lots of good things but also contains calories. Use your judgment.

Some oils are considered essential fatty acids (EFAs) because they are required in the diet to remain healthy. The fats that heal contain unsaturated fatty acids (UFAs) which make them liquid oils. Examples are linoleic acid and alpha-linoleic acid. Our bodies convert the EFAs into longer and more ‘superunsaturated’ fatty acids (SUFAs) which have important functions in brain cells, nerve endings (synapses), sense organs, adrenal glands, sex glands, and all cells. Our bodies use some of these derivatives to make prostaglandins, which have hormone-like regulating and communicating functions in our cells. These are extremely important to our health.