Eating cod and other fish high in omega-3 fatty acids promotes weight loss! A study from the University of Iceland in Reykjavik showed that eating cod promoted weight loss, even when the calories consumed were the same as a non-fish diet. Subjects ate the equivalent of three 4 oz. servings per week. The fish-eaters lost 2 in. from their waists, while the control group lost none. In addition, while both groups consumed the same amount of calories, the dieters who had the high omega-3 intake from fish lost 11 pounds! The control group lost only 3 lbs. These healthy fats help you burn fat!
The omega-3 fatty acids found in fish also improve cognitive functioning. Your brain weighs about 3 lb., about 60% of which is made of fats, especially DHA, an omega-3 fatty acid, like that found in fatty fish. Omega-3 fats help develop neural fibers in the brain; this improves memory and may help fight depression. Omega-3 acids lower cholesterol, improve cardiovasular functioning, and have been shown to improve leptin sensitivity, thus increasing metabolism and satiety and decreasing inflammation.
Eat fish such as cod, salmon, or tuna two to three times per week for weight loss or maintenance, cardiovascular health, and brain health. Or, you can supplement your diet with a high-quality omega-3 oil to reap the same benefits. The recommended quantity of fish oil supplements is 1-2 grams twice a day with a meal. As with any supplement, speak to your health care provider before taking it to make sure it’s safe for you.
By the way, if you want to make the dish pictured above, you can find the recipe here: Black Cod a la Mediterranean and sauteed vegetables.
Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers.
