Wild-Caught, Fatty Fish

Wild-caught, cold-water fish like salmon, sardines, anchovies, mackerel, halibut, and tuna are rife with protein and Omega-3 fatty acids. In addition to their brain and cardiovascular health benefits, these essential fats have been shown to have beneficial effects on metabolism and body composition.

Researchers from Gettysburg College found that supplementation with fish oils, which supply the same types of Omega-3 fatty acids found in fatty fish like salmon, for 6 weeks significantly increased fat free mass and decreased fat mass. What’s more, the subjects also experienced increased metabolic rate and significantly decreased levels of cortisol, a stress hormone associated with increased abdominal fat storage.

Researchers from Australia recently found similar impressive results as they combined Omega-3 fatty acids supplementation with a specific weight loss diet. The scientists found that subjects with higher Omega-3 fatty acid intakes lost significantly more fat than the subjects who did not supplement with the essential fats despite the fact that both groups followed the same diet protocol.

One concern with fish intake is the potential heavy metal and purity issues that are common with the modern fish supply. What’s more, there are some ethical concerns regarding mislabeling of fish. Specifically, a recent study conducted by the world’s largest ocean conservation group, Oceana, revealed that nearly half of the fish being sold in the United States are actually less expensive, potentially harmful fish that have been deliberately mislabeled as a higher quality, more sought-after fish.

With these things in mind, you’ll want to make sure that you ask questions and only purchase these fish from a trusted market/supplier, who can confirm that they are precisely as marked. If you can find a source you trust, these fish indeed possess some fat-fighting benefits.