2023-06-28 14:20:39
Eating fat to lose weight? This is the theory behind the omega 3 diet. Explanations.
What is the Omega Diet?
What are Omega 3 ? Ces polyunsaturated fatty acids – also called ‘good fats‘ – are essential for the proper functioning of the body … who does not know how to produce them himself! It is therefore recommended to consume between 2 and 3 grams of omega per day (on average for adults).
The basic principles of the Omega Diet:
- favor the consumption of foods rich in omega-3,
- Balance your intake of carbohydrates, proteins and lipids. We recommend distributing your calories as follows: 40% of calories in the form of carbohydrates, 30% in the form of lipids and 30% of proteins…
- reduce calorie intake
Foods rich in omega-3
If you want to follow this diet, you have to choosing the right protein that we consume: they must imperatively be “lean”. We prefer:
- the chicken,
- Turkey,
- egg whites,
- fish, and more specifically oily fish: salmon, trout, anchovies, herring, mackerel, sardines…
- chia seeds,
- flax, walnut,
- camelina,
- rape them,
- soybeans.
Omega-3 diet: foods to avoid
To avoid ? THE foods high in omega-6, polyunsaturated fatty acids already in excess in our diet. We therefore reduce our consumption of egg yolks, which are very rich in omega-6! The Omega diet also recommends avoiding:
- Red meat,
- dairy products,
- Fatty substances.
We must also reduce our consumption of pasta and potatoes which must now be considered as accompaniments and consumed in small quantities!
What are the benefits of the Omega Diet?
Prefer omega-3? It is also at the heart of other diets among the healthiest such as the Mediterranean diet, the Paleolithic diet or the Okinawa diet… And for good reason, omega-3s are full of benefits:
- by rebalancing their omega-3 intake, we limit the impact of omega-6 consumption, which stimulates the multiplication of fat cells, adipocytes. Indeed, an excess of omega 6 coupled with a deficiency of omega 3 in the diet promotes a transgenerational increase in obesity, this is what has been proven in particular by various scientific studies carried out by the French researcher Gérard Ailhaud (University of Nice-Sophia Antipolis) in particular in collaboration with the CNRS and INRA.
- Omega 3 facilitate fat burningand in particular that of the visceral fat and promote weight loss
- it reduces cardiovascular risks
Interesting too, followers of the Omega-3 diet do not suffer from the yoyo effect, this was highlighted by a French study, conducted in Brittany, 6 months following stopping the Omega diet (compared to people who followed a diet low in Omega 3 at the same time).
The pros and cons of the Omega diet
Obviously, it is not enough to eat only Omega 3 to lose weight or stay slim!
If you are perfectly motivated and follow the diet rigorously, this diet promotes satiety thanks to the proteins consumed. It’s also very easy to follow…provided you stay home. The bad sides of the Omega Diet? No deviation is allowed. So to keep a social life, there is better! And concerning the feeling of frustration, we feel it well since certain foods are only authorized in tiny quantities. Finally, we note that it is absolutely not not suitable for big athletes.
Read also:
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Is the Dukan diet good or bad for your health?
-
The Atkins diet: Watch out for your health!
[Dossier] Decryption of all diets! – 43 articles to consult
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