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The omega diet consists of consuming he althy omega-3 fatty acids, which are found, among others, in in fish, some oils, green vegetables and poultry. Omega-3 fats protect our heart and reduce the risk of cancer, but unbalanced consumption of he althy fats can cause obesity and cardiovascular disease. Check what a he althy and balanced omega diet looks like.

The omega dietis not a traditional diet, because its goal is not to lose weight or reduce unnecessary fat, but to change your eating habits by introducing he althy omega fatty acids into your diet -3. Weight loss is taken as a natural consequence of changing eating habits. The omega diet focuses on the he alth benefits that can be achieved by changing the menu. Therefore, the omega diet can be used by everyone, including the elderly and children.

Omega diet: omega-3, omega-6 and omega-9 unsaturated fatty acids

Research from scientists shows that many Europeans have too much omega-6 in their daily diet, while not getting enough omega-3. An excess of omega-6 fatty acids in the diet, along with a deficiency of omega-3 fatty acids, weakens the body's immune system and makes it more susceptible to inflammation and the development of cancer. Therefore, the omega diet should be arranged in such a way as to provide the body with all types of unsaturated fatty acids in the right proportions.

  • omega-3 fatty acids thin the blood, and thus - prevent the formation of blood clots that cause heart attacks and strokes. They also contribute to lowering cholesterol and thus prevent atherosclerosis. Unfortunately, an excess of omega-3 fatty acids can contribute to obesity, especially in men.

Food sources of omega-3 fatty acids: salmon, tuna, halibut, sardine, mackerel, herring, trout, eggs.

  • omega-6 acids accelerate wound healing, support kidney and liver function and lower the level of "bad" cholesterol. However, an excess of them in the daily diet also lowers "good" cholesterol (HDL fraction) and can cause fat to accumulate in the arteries. Therefore, you should carefully select products containingomega-6 fatty acids;

Food sources of omega-6 fatty acids: salmon, tuna, halibut, linseed, hemp seeds, pumpkin seeds.

  • omega-9 acids are the building material of cell membranes and determine their integrity. Their consumption reduces the excessive secretion of gastric acid. In addition, they prevent the formation of gallstones. However, if consumed in excessive amounts, they may contribute to the increased activity of cancer cells.

Food sources of omega-9 fatty acids: olives, almonds, avocados, peanuts.

Read more: Omega-3, 6, 9 fatty acids: effects and sources in food

Omega diet - 12 product groups

The basic principle of the omega diet is to provide the body with an appropriate dose of omega-3 fatty acids, which inhibit the activity of cells initiating many cancers and increase the body's immunity.

Therefore, you should eat a certain amount of products from each of the 12 food groups every day. They should be included in the traditional 5 meals: 3 main and 2 snacks. In this way, we provide the body with the right amount of nutrients necessary for its proper functioning.

1. Protein products: oily fish, preferably sea fish like mackerel, halibut, lean beef or pork, lean poultry;

2. Vegetable oils (cold-pressed): olive oil, rapeseed oil;

3. Nuts: a mix of walnuts (50%), hazelnuts (25%) and cashews (25%);

4. Seeds: pumpkin seeds, linseed and sunflower seeds;

5. Fruits rich in vitamin C: grapefruit, orange, kiwi, mandarins;

6. Berries: strawberries, raspberries, black currants;

7. Green vegetables: broccoli, spinach, green peas, lettuce;

8. Red and yellow vegetables: tomatoes, carrots, corn;

9. Legumes: beans, peas, lentils, chickpeas and soybeans;

10. Carbohydrate products: wholemeal bread, wholemeal pasta;

11. Calcium-containing products: yoghurt, lean curd;

12. Fluids - min. 6 glasses of fluids daily.

Omega diet - what products should you avoid?

In the omega diet, you should avoid animal fat (rich in unhe althy saturated fatty acids) in the form of:

  • butter,
  • sausages,
  • chops,
  • cakes,
  • candy bars,
  • fast food,
  • chips.

Meet other diets:

  • DASH diet - diet for hypertension
  • Mediterranean diet

Omega diet - advantages and disadvantages

The basic feature of the dietomega is variety, therefore you can freely compose your meals (of course based on a group of 12 products).

The omega diet is called the anti-cancer diet by many nutritionists because it reduces the risk of cancer cells activation. It should also be used by people who struggle with diabetes, hypertension and osteoporosis.

Due to the fact that weight loss is a side effect of the diet and not its goal, you have to wait much longer for a slim figure than with traditional diets.

How to lose weight he althily - advice from psychodietetics

Each of us dreams of a slim and shapely figure. However, not all methods of losing weight are good for our he alth. How to wisely and he althily lose weight? Listen to our expert - psychodietician and he alth coach Elżbieta Lange.

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