Thank you for your interest.
Changes in your fat profile will start quite quickly. Breast fat takes a few months to change and stubborn body fat 2 years or more. Fat will soften as it changes. Eyes should improve in a few months. Over a couple of years you will find that you desire for fat drops.
They key is to balance or better the omega threes and sixes and ensure a supply of the long chain omega threes and sixes.
AND this ideally cannot be divorced from better eating more veg, cutting out sugar fructose high levels fruit juice, variety balance, reducing salt intake, moderate and lean meat intake etc......
There is no simple way you just have to get an idea of the omega three six profile of all you eat and try within sensible pragmatic grounds and balance. You will quickly get the gist and food groups on average have similar profiles so you dont have to look everything up - consistency is a clue to fat content etc. Don't get to hung up on it as the figures are indicative and it will depend on how things are grown what they are fed etc just try more or less to balance or better.
Think pre-agricultural as a dietary starting point.
It is possible for a very few that the body does not make the long chain omega six. Deficiency is much less common and on balance the body is likely equipped to deal with it better than a deficiency of three. It is something I have questions about and have not yet found the answers. It may be as your body clears down its omega six stores it could be an issue. The only real way to answer the question would be a lipid test. Please just be aware if you get dry skin issues after a while of increased three intake and mention to your advisor. (Coconut intake is meant to help re dry skin). It is hugely complex.
Omega three and six mother fats 18:2 n6 and 18:3 n3 can only be got from food
The body us and animals (chickens, fish etc) can make the longer chain children EPA and DHA etc from the mother fats. But in humans this process is blocked by lots of things including trans fats, sugar, alcohol, mineral deficiencies, some drugs (many have not been tested as to their impact on the fats pathways hence my questions on Herceptin etc) diabetes, general poor health and some may be less genetically disposed to convert (shore dwellers).
Women convert about 10% of the mother fat five times more than men. So this is a real "women's issue". It links to hormones fertility monthly cycles ovarian issues BC risk... it is a very long list.....
Because of a combination of blocking of pathways, lack of oily fish in the diet,
and animals like us reflect what they eat so our commercially raised chicken etc are omega six heavy, most are likely to be short of the long chain children of omega three.
They are called long chain because they are made from a string of carbons a bit like a daisy chain. The number first number is the number of carbons the second the number of double bonds n22:6 DHA twentytwo carbons six double bonds.
They each have a unique shape and properties and are not interchangeable if you want premium performance. In an emergency if none of the desired fat is available the body will use another but it it a bit like using the wrong petrol in the car eg leaded - unleaded - it simply does not work as well and in the long term will have consequence.
Here is the nutrition data link
http://www.nutritiondata.com/topics/fatty-acids
Enter your food. At the end of the page on the right hand side is a summary of fats giving total omega threes and sixes.
If it is an n3 it is an omega three
If it is an n6 it is an omega six
And 22:6 n3 is DHA
20:5 n3 is EPA
http://www.nutritiondata.com/facts-C00001-01c20p1.html
This is flaxseed. It has no DHA or EPA
http://www.nutritiondata.com/facts-C00001-01c213j.html
This is mackerel which has lots of DHA and some EPA as well as other omega threes.
LONG CHAIN OMEGA THREES
Unfortunately there are not many sources of long chain threes - omega eggs but not too many a week one or two (but each to their own) - oily fish - offal contains a little but not much - vegetarian products more expensive and not very easy to find.
And fish oil - made from liver or body. - liver has higher A and D and the two have different profiles - often products are a mix so check the labels.
HOW MUCH FISH OIL
Purification has improved and it does not taste foul any more.
Any quality brand but the best.
Bottled is cheaper and for me more convenient.
http://www.vitacost.com/productResul...Ntt=fish%20oil
They do an own brand and Carlsons here. I have used the Carlsons and it has virtually no smell and tastes of not much more than lemons. I also use a brand from a local pharmacy.
It depends on other sources in your diet etc. A trial suggested that uptake in a woman's body drops off at about 2 grams of DHA a day - 4-6 tps of a quality fish oil a day - check the label.
There are no absolute answers many trials for other conditions use more. Your body may have stored omega sixes etc.
Check with your doctor as fish oil thins the blood - mention pre ops etc.
WATCH ITEMS (High omega six sources)
Vegetable and seed oils - generally very high in omega six except virgin olive, flaxseed, canola and a few others check or better apart from the latter cut them out of your diet.
Nuts - Nuts are great sources of nutrition BUT are hihg in omega six so moderation, maybe a small palmful of mixed high three seeds and a mix of nuts a day.
Margerines - these are made from veg oils so likley will be high in n6s and some contain trans fats
Processed food - check the labels for veg oil - most contain them and in surprising quantites so dependent on how serious you want to be they are out. - crisps chips - frying oils etc.
ALTERNATIVES
There are a lot of arguments for using a tiny amount of coconut fat / cream or butter a scrape an ounce a two a week. It adds to variety. A number of positive claims are made for fats in both - but there are no absolute arguments and there are different viewpoints.
I hope this helps. There is lots on the web.
RB
really I'm not...... BUT that omega 6 and omega 3 stuff is very confusing to me. 
Years NED
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