3 fats for fat burning

Gone are the days when it was assumed that Fat or fatty acids also make you "fat. Meanwhile, the opinion about the nutrient fat has undergone a renaissance. Especially the fitness industry and the new diets have proven that certain fatty acids are important for health, fat burning and physical well-being are. Various empirical studies have now proven that there are also healthy fats that are suitable as a supplement for sports and also for a nutrition program, fat burning and is suitable for weight reduction. In order for you to be better informed about the different and most important fatty acids, we have listed below the three most important fatty acids that are especially recommended for weight training, cardio and fitness.

1. EPA and DHA for the Fat burning

Various studies have proven that the Eskimos have much better health than the average Western European due to their specific diet. The researchers believe that the reason for the healthy physique of the Eskimos is mainly due to the Omega-3 fatty acids which are particularly abundant in fish. Supplements that contain particularly high amounts of omega-3 fatty acids are fish oil (capsules), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Taking these supplements promotes the immune system, for example, fat burning, cardiovascular system or eye health. But these fatty acids can also benefit the body in another way. The latest studies from Washington University School of Medicine in St. Louis found that EPA and DHA may also have an anabolic effect on muscle protein synthesis. A new study in the Journal of Sports Science & Medicine in 2014 shows that athletes with omega-3 supplementation are less prone to injury during exercise. The researchers also believe that EPA and DHA can significantly improve blood flow to muscles during workouts. Overall, this means that EPA and DHA promotes both overall health, the increases fat burning and can also play a promoting anabolic role for the muscles for strength training. According to the Eskimo dietary analysis, EPA and DHA are particularly abundant in herring, rainbow trout, saber fish, salmon, mackerel and sardines. Omega-3 fatty acids are also found in meat, certain dairy products or eggs. Some foods, such as walnuts, flax or hemp, also contain ALA (alpha-linoleic acid), which can be converted into EPA and DHA in the body. However, among all foods, fish meat still has the most EPA and DHA. The recommended daily amount for EPA and DHA is about 500 mg, which is included in most fish oil capsules. One capsule per day is enough for a daily dose of omega-3 fatty acids and the Fat burning completely out.

2. conjugated linoleic acid for the Fat burning

Another important fatty acid is CLA (Conjugated Linoleic Acid), which defines a conjugated linoleic acid. CLA is referred to as a group of diunsaturated fatty acids located around linoleic acid. A study from Spain demonstrated that subjects who drank milk with 3 grams of CLA daily for six months lost more body fat than subjects who drank milk with 3 grams of olive oil. CLA can also improve the Increase fat burning during training sessions. Please note that it can always take a few weeks for the effect of supplements to work in the body.

3. medium-chain triglycerides for the Fat burning

Those who believe that they have to eat fat in order to actually get the Can increase fat burning? It sounds strange, but some scientists believe that MCTs (medium-chain triglycerides) can increase the can improve fat burning in the body. MCT fats are all fats that consist mainly of medium-chain triglycerides and have 6 - 10 carbon atoms. MCT fats are rapidly broken down in the intestine. Absorption in the small intestine is also much easier and faster. A study in the "American Journal of Clinical Nutrition" was able to prove that subjects who took 4-5 teaspoons of MTC oil daily had lost significantly more body weight and body fat after four months than subjects who took the same amount of olive oil instead of MTC. Butter, palm kernel fat and coconut oil are the best MCT sources for weight loss and the Fat burning. Coconut oil and palm kernel fat are also perfect for frying and baking and can thus be used as a substitute for conventional cooking fats in the kitchen. For a diet or the For fat burning you should take one to two tablespoons of MTC daily. MTC oils can also be mixed with a protein shake or used as a salad dressing. Please note that MCTs and other fatty acids alone are not sufficient for a sustainable diet and you must also integrate other healthy foods into your diet program if you want to sustainably reduce the Increase fat burning.