hey s... i did the same thing and thought i ended up with a pretty much useless bottle of capsules. thanks to magda
, i learned that atleast the capsules are good for keeping your hair and nails healthy. but it's not the same as the oil, for the diet purposes. thing is you actually need the fat, more than just the small amount the capsules provide, atleast. for me, i pretty much gett all of my fat from flax. i know, i know... i need to incorporate some olive oil, yada yada, but i'm just getting into this intentional fat intake thing.
in order to get in a fairly good amount of efa's, you should most likely consume an average of about 2-3 tblsp/day=28-42 g/ day. (someone please correct me if i'm wrong, here). i've just been adding 1 tblsp in my protein shakes, about twice/day, and it isn't bad at all. i've just been doing it for like 5 or 6 days. i'm seeing results in my abs for sure. my obliques are super defined right now, moreso than last week, but it could just be my diet, too. this week, i've been an
p.s. i use spectrum organic flax oil (black bottle w/ pretty blue flower on it
)
1 tblsp=126 cals and 14g fat (the polyunsat. fat is 10 g... that's the goods, right there)