Fish is a popular food that has been in vogue since the times of our caveman ancestors. In recent times, non-vegetarians have been switching to eating more fish to keep their weight in check. So is fish good for weight loss, you ask? It is. And what makes it so? Its protein and healthy fat content, of course. The key aspect, however, is eating the right type of fish for weight loss. So read on to find out how to include fish in your diet to enhance your weight loss effortsContents:
Most types of fish are rich in protein, while being low in fibre and carbohydrates. The fat content and calories in fish vary from species to species. Fish are also an excellent source of omega-3 fatty acids, vitamin B-12, and selenium. They are also a decent source of other B-complex vitamins, vitamin D, and minerals like potassium and phosphorus.
The following are the nutritional profiles for 100 g of several types of fish, according to the United States Department of Agriculture (USDA).
|Nutrients||Cod, Pacific||Halibut, Atlantic & Pacific||Tilapia||Tuna, Yellowfin||Salmon|
|Energy||69 kcal||91 kcal||96 kcal||109 kcal||127 kcal|
|Water||84 g||80.3 g||78.1 g||74 g||75.5 g|
|Protein||15.3 g||18.6 g||20.1 g||24.4 g||20.5 g|
|Total Lipid (Fats)||0.41 g||1.33 g||1.7 g||0.49 g||4.4 g|
|Carbohydrate||0 g||0 g||0 g||0 g||0 g|
|Fibre||0 g||0 g||0 g||0 g||0 g|
|Sodium||303 mg||68 mg||52 mg||45 mg||75 mg|
|Potassium||235 mg||435 mg||302 mg||441 mg||366 mg|
|Phosphorus||281 mg||236 mg||170 mg||278 mg||261 mg|
|Magnesium||20 mg||23 mg||27 mg||35 mg||27 mg|
|Calcium||8 mg||7 mg||10 mg||4 mg||7 mg|
Fish can be beneficial for weight loss as they:
Fish is one of the richest sources of protein available naturally. Including more protein in your diet can aid in weight loss, as protein takes longer to digest when compared to carbohydrates. This promotes satiety, keeps you feeling full for a longer period of time, and also prevents overeating.
The protein in fish can also help you build muscle mass, which can help you burn more calories at a resting state and contribute to weight loss. Some varieties of fish also have a good amount of healthy fats, which also promote satiety.
Fish is good for weight loss because it is a relatively low-calorie option compared to other non-vegetarian products like beef, lamb, pork, chicken, veal, venison, etc.
Though there are some fish that are high in calories, there are several species like cod, salmon, halibut, etc. that have a low calorie content. And unlike other types of meat, fish has a negligible amount of fats and carbohydrates, which makes it ideal for weight loss.
Fish are an excellent source of omega-3 fatty acids, which have anti-inflammatory properties. Chronic low-grade inflammation can lead to obesity. Thus, including more omega-3 fatty acids in your diet can help lower the inflammation in your body and prevent obesity.
The following are the best varieties of fish you should include in your weight loss diet. All of these fish have a low calorie count and are high in protein, which makes them ideal for weight loss.
There are several species of fish from the Cichlidae family that are commonly referred to as Tilapia. They are primarily found in freshwater bodies. Tilapia has a milder taste compared to other fish, which makes it popular. It is rich in niacin, cobalamin (vit B12), selenium, and zinc.
Scientifically known as Thunnus albacares, yellowfin tuna is a saltwater fish that is found in oceans of tropical and subtropical regions worldwide. Tuna is a great source of docosahexaenoic acid or DHA, which is a type of omega-3 fatty acid that is crucial for the health of your eyes and brain. It is also an excellent source of vitamin B12 and vitamin D.
Atlantic halibut (Hippoglossus hippoglossus) and Pacific halibut (Hippoglossus stenolepis) are saltwater flatfish found in the North Atlantic and North Pacific oceans respectively, as their names suggest. Halibut is rich in nutrients like phosphorus, magnesium, selenium, niacin, pyridoxine (vit B6), and vitamin B12.
Pacific cod (Gadus macrocephalus), also known as greyfish, is a saltwater fish found deep in the North Pacific ocean. It is considered to be one of the healthiest fish to eat as it is rich in lean protein content. It has high amounts of selenium, niacin, vitamin B6, and vitamin B12. Cod is also used to make supplements like cod liver oil, which has high concentrations of vitamin D and omega-3 fatty acids.
Salmon is the general name used for several species of fish from the Salmonidae family. They are born in freshwater bodies like rivers, and then move to saltwater bodies like oceans. Salmon is considered a fatty or oily fish, but it is one of the richest sources of omega-3 fatty acids. It is also a great source of B-complex vitamins, selenium, potassium, and carotenoids like astaxanthin, which is a potent antioxidant.
You can consume about 3 to 6 ounces (85 to 170 g) of fish per serving. You can have about two to three servings of fish per week for the best weight loss results. The American Heart Association (AHA) recommends limiting your consumption of fish to 3.5 ounces (about 100 g) per serving if you have high blood pressure or hypertension.
You can include fish in your lunch or dinner in order to lose weight. Eating fish for lunch or dinner can help you stay feeling full for longer, which can cut down on overeating and post-meal snacking. Having fish as a part of your meal post-workout can also supply your muscles with the protein they need to repair and recuperate.
Steaming, poaching, grilling, and baking are the best ways to cook fish when you are trying to lose weight. These methods usually require very little oil or fat for cooking the fish, thus keeping the calorie count low.
Replacing other types of meat in your diet with fish can help you cut down on your calorie and fat intake, which contributes to weight loss. Adding protein-rich fish to rice, soup, pasta, or noodles, along with vegetables can round up your meal and add the necessary macronutrients like carbohydrates and fibre.
The fish diet for weight loss comprises of eating fish and seafood for at least three meals a week, and not eating any other type of meat like chicken, pork, mutton, beef, veal, venison, etc.
Following this diet plan for at least eight weeks can give you good weight loss results as fish and seafood are much lower in calories, fat, and carbohydrates when compared to other types of meat. Thus, if you are a non-vegetarian, cutting down on your consumption of meat and switching to fish can help you meet your weight loss goals.
Most fish contain some amounts of toxic heavy metals like mercury, which are detrimental to your health when ingested. Thus, overconsumption of fish can cause mercury poisoning, leading to adverse effects on your brain, kidney, and circulatory system.
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