So my diet is usually very strict. I will mostly only eat salmon, mackerel, oysters and mussels, and a lot of berries with some breads and rice. No plant oils at all and very low carb, but not no carb.
I only resorted to this diet because I had a series of metabolic disorders in my self and in my family and I also know my genetics. I have the changes to FADS1, FADS2, and CPT1A which make me much more sensitive to Omega 6 fats that most European Caucasians. See it turns out I have more Sami blood in me than I thought and so I am in reality more Inuit when it comes to what I need from my diet.
I most certainly feel most satiated and loose weight even when eating the same amount of calories when I am following this diet. I was a low fat vegan for five years in an attempt to correct my cholesterol, and I was a good vegan too, no junk food. But all it did was lower my HDL and barely reduce by LDL. (I was diagnosed with mild hyperlipidemia). After seeing my geteicss and changing my diet, my HDL rose over 35 for the first time in my life. Now it stays steady at between 50 and 55
Now I am only more sensitive to these fats. Meaning that anyone, even with non-Inuit genetics, will succumb to the higher levels of Omega 6 that course through the modern food industry if they over do it.
(FWIW, Dave Feldman (cholesterolcode.com) has me pretty convinced that high LDL is not bad in all contexts. High HDL does always seem to be good, though.)
tmjdev wrote:
> If it was the ratio being studied, could you instead increase your n3 fat consumption?
Some articles suggest exactly that: "To improve the ratio of omega-3 fats to omega-6 fats, eat more omega-3s, not fewer omega-6s." [1]
If you're looking for sources other than fish, consider chia. Two tablespoons of chia give 4.3 g of omega-3 fat, as well as 10 g of fiber for no net carbs. [2] Don't eat chia seeds dry; [3, 4] mix into 1.25 cups of water and leave them for at least 30 minutes. I also combine with oats. (I used to eat 0.5 cups of oats every morning. When trying to lower carbs, I went down to 0.25 cups of oats and the chia. The omega-3 fat was a nice surprise.)
On the other hand, minimizing processed and restaurant foods is probably a good idea in general. And of course if your goal is to lose weight, removing something from your diet makes more intuitive sense than adding something.
[1] https://www.health.harvard.edu/newsletter_article/no-need-to...
[2] https://cronometer.com/printfood.html?name=Bob%27s%2BRed%2BM...
[3] https://www.wbur.org/news/2014/10/24/chia-seed-alert-superfo...
It depends on your genetics. the genes FADS1 and FADS2 will dictate how much of those short chain omega 3 you can turn into the long chain omega 3, like EPA and DHA, which ate the reason for the metabolic reversal.
Also since Omega 6 and Omega 3 compete for the FADS1 and FADS2 activity, eating less Omega 6 will always help.
|All the pigs had ad libitum access to diets and water and consumed the diets for 2 months.
So they could eat as much as they wanted to, it seems.
However, coincidentally, the same conclusions still hold, since it turns out the pigs ate very similar amounts of food on all the diets, except the 5:1 n6:n3 diet, where they ate a bit less. (And that was the diet where the pigs gained the most weight.)
Sorry about the error!
In fact, n6 fats may also promote hunger, via increasing endocannabinoid production.
Here's a study I just found in mice:
https://pubmed.ncbi.nlm.nih.gov/24081493/
Again just an animal model, but certainly suggestive...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6685292/
AEA and 2-AG are synthesized from omega-6 polyunsaturated fatty acid (PUFA), arachidonic acid (AA), and are hydrolyzed by fatty acid amide hydrolase (FAAH) and monoacylglycerol lipase (MAGL),
Herein, we review the discovery and physiological role of omega-3 eCBs that are derived from DHA and EPA (Figure 1A). We illustrate that the derivatization of carboxylic acid end of the omega-3 fatty acid with ethanolamide, glycerol or other groups, such as neurotransmitters, leads to substantial changes in their biological activity and receptor interactions. We also review the discovery, mechanism and activity of the following omega-3 eCBs- DHA-ethanolamide (DHA-EA), 2-docosahexaenoyl-glycerol (2-DHG) and eCB-like- DHA-serotonin (DHA-5HT), DHA-dopamine (DHA-DA) and the EPA analogs.
That would be my thinking.
These n3 derived eCBs are pretty new so no one knows. But I can tell you, I have found I get "dry mouth" on occasion when I over do the Omega 3. It used to happen more when I took fish oil capsules which I no longer take.
I am also unable to smoke pot becasue it triggers intense anxiety and panic and I think this is becasue I am more sensitive to the THC. And I think this might be a clue how CBD and THC have different psychological effects. THC = Omega 6 and inflammatory and CBD = Omega 3 and anti-inflammatory in a sense.
https://www.sciencedaily.com/releases/2017/07/170718142909.h...
I would be cautious though -- it's a novel dietary regime, and seems likely to induce a lot of oxidative stress...
Certainly in mice it seems to.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435540/
From that study:
> It appears of utmost importance in medical and nutritional practice to formulate and handle n-3 PUFA-rich foods or supplements with the greatest care to avoid any PUFA oxidation. This can be particularly relevant in patients suffering from acute or chronic diseases who increase their n-3 PUFA intake because of their reported health benefits.
They fed pigs four different diets that had the same amount of calories, but varying ratios of n3/n6 fats.
The pigs with high n6/n3 ratio ended up much fatter and less muscular than the pigs eating a 1-1 ratio diet. It's a very neat demonstration that "all that matters is calories" is not true; your metabolism, and thus how you use the calories, is influenced by the kinds of calories you are eating.
Well, at least if you are a pig. But it seems likely the same holds true in humans, though AFAIK no one has yet tried to do a similar controlled trial in humans.
But there's lots of assocational evidence that lines up in the same direction -- e.g., in America we've been getting fatter pretty much in-lock step with increasing consumption of n6 fats & there is a correlation between body-fat composition (which itself follows fat composition from the diet) and obesity.
So, in the light of the above, my #1 weight loss tip is: eat fewer n6 fats. (In practice, this means avoiding most prepared processed foodes and being extremely selective if eating out (since restaurants tend to go crazy using vegetable oil as a cooking fat, which is super high in n6 fats).)
The pigs study:
https://www.cambridge.org/core/journals/british-journal-of-n...