Omega-3 is a polyunsaturated fatty acid also known as PUFA. Consumption of omega-3 is necessary to maintain normal growth and development. A diet rich in omega-3 fatty acids can reduce the risk of cancer, heart disease and arthritis. Omega-3 is found naturally in cold-water fatty fish, such as salmon, tuna and halibut. In order to get the recommended allowance of omega-3 individuals should consume two servings of fatty fish per week or through the ingesting of fish oil supplements.

Requirements for Men and Women

The daily recommended allowance of omega-3 for men is 1600 milligrams. Women should have 1100 milligrams a day. Men require more because they have more muscle mass. Pregnant women should have 1400 milligrams. The increased dosage is because they are providing nutrients to their unborn child. The Mediterranean diet was used as an example in determining the proper intake of omega-3.

Omega-3 Fish Requirements

A variety of oily, cold-water fish have omega-3. Unlike other fatty protein sources, fish is a healthy unsaturated fat. Salmon contains the highest amount of omega-3. A 3 oz. serving of cooked salmon contains 1.1g to 1.9g. Flounder and pollock have approximately the same, between .45g to .48g. Shellfish such as crabs have up to .4g. These fish options do not contain any detectable mercury concentrations.

Fish Oil Supplements

Fish oil supplements can be bought at any pharmacy or prescribed by your health-care provider. Fish oil is extracted from the oily fish like salmon and tuna. One, over-the-counter fish oil supplement contains about .85g of omega-3. Lovaza is fish oil that needs a prescription. One Lovaza capsule contains .842g of omega-3. It is up to the provider to determine how much should be taken with either option. Any supplement taken over the counter should be discussed with your provider first.

Of course there are going to be a small percentage of people who are going to be fine eating gluten but those people are few and far between. Even though you may experience some weight loss by eliminating gluten from your diet the real secret is going to be to eliminate refined carbohydrates from your diet. Gluten-free products have risen dramatically in sales over the past two years growing by as much as 30% and there are many pro athletes who are endorsing going on a gluten-free diet. Even if you don’t have celiac disease is recommended that you really try going on a gluten-free diet for a couple weeks just to see if your body responds better to not taking it in. The majority of people do have a gluten sensitivity which basically means they experience some of the symptoms of celiac disease after eating gluten foods but it is recommended that everybody experiment to find out on their own.

One thing is for sure though that eliminating refined carbohydrates such as pizza, hamburger buns, pasta and bagels is the clear path to weight loss. The reason these refined carbohydrates make you gain fat is because they cause a hormonal imbalance by increasing the release of insulin causing your body to store fat rather than burn it off. This doesn’t mean you have to go on an extreme carbohydrate free diet such as the Atkins diet but is recommended that you at least replace these refined carbohydrates with healthier sources such as vegetables, fruits and beans. There are other grains out there that are gluten-free such as quinoa, wild rice and millet which you can find at pretty much any health store.

Even if you test out a gluten-free diet and experience no weight loss it will be a wise idea to completely get rid of refined carbohydrates from your diet. This will not only cause you to lose weight but you’ll have more energy and have better digestion throughout the day. You’re going to want to focus on eating more lean protein sources, healthy fats and vegetables while limiting your intake of refined carbohydrates and sugars because they’re going to be the real culprits in your weight gain. A gluten-free diet and weight loss may not go together with everybody but I can guarantee that a refined carbohydrate free diet will most definitely.