Let’s start with protein. Protein powder is a great way to supplement protein in your diet without consuming high amounts of calories or fat normally found in found in foods, especially red meat. Protein is broken down by the body into amino acids, which are essential nutrients vital to muscle health and also aid in triggering certain fat burning hormones. Protein powder supplements can safely be added into your diet regimen up to about two times a day. It is suggested that a fast absorbing protein source be ingested within 30-45 minutes after a workout to ensure immediate recovery response and trigger certain metabolic functions.  Try to avoid supplements with added calories, fat, and sugars as these can lead to unwanted weight gain.  Many flavored powders are high in these ingredients. Be sure to read the label!

Fiber is not only great for digestion, but great for digestion and weight loss. Natural sources are preferable, but it is certainly something that can be supplemented to ensure consumption of proper daily requirements.  Some good fiber rich foods are things like; beans, peas, fruit, berries, and whole grain foods.  Fiber is very filling while only possessing minimal to no calories. It can be classified as one of those food groups that have a strong effect on the body’s thermal effect on fat.

Finally, let’s talk about Omega 3 fish oil and its several beneficial properties which include increased fat burn. For starters, fish oil is a great aid in healthy circulation and cardiac health. Research also shows that this nutrient can also help increase overall even eye and skin health. More importantly when it comes to weight loss, scientific research shows that fish oil actually helps prevent pre-fat cells from actually becoming fat cells. Not only does fish oil prevent fat cells from developing, but it helps your body maintain proper hormone levels for an increased and efficient metabolism. The benefits of Omega 3 rich fish oil are numerous and one I highly recommend can be found by clicking here.

The addition of these 3 things to a healthy diet, will close the gaps you may have nutritionally, help in your weight loss goals and increase your overall physical fitness. If you have any concerns, your doctor or a competent nutritionist can help you create a healthy diet and supplement regimen.

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But, unlike cholesterol, the body doesn’t manufacture its own. It has to be gained from the diet.

What Are Omega-3 Fatty Acids?

There are actually three main types, ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The first is consumed in food, which is then broken down into the latter two. It’s the EPA and DHA that is so beneficial for so many functions.

Why Are Omega-3 Fatty Acids Important?

Numerous reliable studies show that omega-3 fatty acids reduce the risk factors for coronary heart disease (CHD), arthritis and certain cancers. Developing fetuses who lack the needed amounts have been shown to be at increased risk for vision and nerve system problems. Omega-3 fatty acids are passed from mother to fetus during gestation.

Many studies strongly suggest they play a vital role in proper cognitive function (memory and thinking). Evidence of their lack shows up in poor memory, mood swings, excess fatigue and other problems.

On the positive side, those who do get appropriate amounts have improved blood sugar levels, better cholesterol levels and more. People who adopt a diet rich in omega-3 tend to have higher HDL levels (the good cholesterol). They tend also to have lower triglyceride levels, the most common form of fat in the body.

How To Get Them From Diet?

They’re actually very easy to get in the proper amounts. The American Heart Association and other official organizations recommend 2 servings of fish per week. Many different species can fulfill the need: mackerel, salmon, herring, tuna, halibut and others. Other marine life also contain this essential substance, including krill (a crustacean similar to shrimp).

The benefits of omega-3 are one major reason for the popularity of such diets as the Mediterranean Diet. It typically includes lower quantities of high-fat red meat and more omega-3-rich fish. It also supplies omega-3 in the form of whole grains, fresh fruit and vegetables, garlic and other foods native to that region. Kiwifruit, for example, contains omega-3 fatty acids, as do lingonberries, walnuts and pecans, and flax (linseed).

Risks and Warnings

Like most things, it’s possible to get too much of a good thing. Some types of stroke have been associated with consuming more than 3 grams of omega-3 per day in supplement form. Also, like any dietary recommendation, how much is good will vary with individual circumstances. Like any aspect of diet, when beginning something new it’s always wise to consult your physician for guidance first.