How do Omega-3 fats help with weight loss?

Omega-3 and the Regulation of Fat Storage Genes

Omega-3 activates PPAR-α (peroxisome proliferator-activated receptor alpha). This is a nuclear receptor that regulates the expression of genes involved in fatty acid oxidation in the liver.

When PPAR-α is active:

• Increased β-oxidation of fats (breakdown of fats in mitochondria)
• Decreased synthesis of triglycerides
• Reduced fat accumulation in adipose tissue and the liver

Inhibition of SREBP-1c gene expression. SREBP-1c (Sterol Regulatory Element-Binding Protein 1c) is a transcription factor that enhances fatty acid synthesis and lipogenesis.

Omega-3 (especially EPA - eicosapentaenoic acid) suppresses the activity of this gene, reducing the formation of new fats from carbohydrates.

Effect on the FAS gene (fatty acid synthase). Omega-3 reduces the expression of the enzyme gene responsible for synthesizing fatty acids from glucose - FAS. This leads to the inhibition of fat creation "from scratch".

Reduction of chronic inflammation. Overweight is accompanied by low-grade inflammation. Omega-3 suppresses pro-inflammatory cytokines (e.g., TNF-α, IL-6) and thus indirectly prevents the activation of genes that contribute to insulin resistance and obesity.

What Does This Mean in Practice?

Regular consumption of adequate amounts of omega-3:

• Shifts metabolism towards fat expenditure rather than accumulation
• Reduces the expression of lipogenic (fat-forming) genes
• Accelerates fat breakdown
• Improves insulin sensitivity, which also contributes to weight loss

Recommendations

For a noticeable metabolic effect, therapeutic doses of EPA and DHA - from 2 to 4 grams per day, depending on the goal (including weight loss, treatment of fatty liver, insulin resistance, etc.).

Why Omega-3 Does Not Make You Gain Weight

The body does not primarily use omega-3 as an energy source. Omega-3 fatty acids (EPA and DHA) are not metabolized in the same way as saturated fats or carbohydrates. They are extremely unstable and quickly integrate into cell membranes, mitochondria, and neuronal membranes.

The body is reluctant to break down omega-3 for energy because:

• they are needed for inflammatory regulation
• they are involved in hormone synthesis
• they stabilize the nervous and cardiovascular systems

Omega-3 modulates metabolism rather than storing calories. Unlike "fuel" fats (triglycerides), omega-3s are structural lipids. They act as hormone-like regulators, altering the activity of genes associated with fat accumulation and burning (as described above).