如何用欧米茄-3,6和9减肥

并非所有脂肪对你都不糟糕。虽然您应该限制饱和和反式脂肪，但不饱和脂肪 - 包括多不饱和ω-3和ω-6脂肪和单不饱和脂肪，或ω-9脂肪 - 适度健康。包括至少少量这些脂肪作为减速饮食的一部分，可能有助于使您的膳食更加令人满意，更加减肥。

Omega-3脂肪是您的身体对大脑发展需求的必要脂肪，这也可能有助于限制您对心脏病的风险。良好的来源包括亚麻籽，核桃，鲑鱼，鲱鱼，金枪鱼，鲭鱼，沙丁鱼和其他脂肪鱼。营养和营养学院建议每天至少500毫克EPA和DHA，主要的欧米茄3脂肪在海鲜中发现。

根据2008年11月的胃口发表的一项研究，越来越有利于增加你的饮食感，使你的丰满感受增加，使减肥更容易减肥并将其留下来。ω-3脂肪可以通过减少食欲和增加脂肪燃烧来帮助减肥，特别是当与减速饮食和运动相结合时。

然而，并非所有研究都指向减肥益处。例如，2010年12月在美国临床营养杂志上发表的一项研究发现，追随欧米茄-3补充剂的饮食和运动计划以及给予安慰剂的饮食和运动计划之间的体重减轻的差异。

Omega-6 fats are essential as well, but most people get more of these than they need in their diets. A high ratio of omega-6 to omega-3 fats, such as that found in the typical American diet, may increase inflammation and your risk of cancer, heart disease and arthritis. If you're trying to lose weight, it may be best to limit your omega-6 consumption, which can cause you to retain water. Aim for a 3-1 ratio of omega-6 to omega-3 fats, recommends Unity Health System. These fats should make up between 5 and 10 percent of your total calories for the day. Some of the main sources of omega-6 fats include soybean oil, safflower oil and corn oil.

这些不饱和脂肪并不重要,因为哟ur body can make them, but they're one of the healthiest types of fat. They potentially increase your high-density lipoprotein, or "good" cholesterol, while decreasing your low-density lipoprotein, or "bad" cholesterol. A diet with moderate amounts of fat from monounsaturated fats can help you lose a similar amount of weight as a low-fat diet while decreasing your risk for heart disease because of these beneficial changes to your cholesterol levels, according to a study published in The American Journal of Clinical Nutrition in February 2004.

您的大多数脂肪应该来自Monounsposaturated脂肪，这些脂肪占总卡路里总量的12％至20％，建议伊利诺伊大学延伸。良好的来源包括坚果，橄榄油，油菜油，鳄梨和橄榄。

虽然健康的饮食需要一些脂肪，但您不想过度。将您的总脂肪消耗限制在20％到35％的卡路里。这是2,000卡路里饮食的44至77克。您还需要限制您的热量摄入量减肥，每天饮食中的500到1,000卡路里之间切割，以减肥，以每周1到2磅的健康速度减肥。削减糖果和高度加工的食物来做到这一点，而不是减少你的健康和相对低卡路里的水果和蔬菜的摄入量。