5 Kinds of Fish to Eat For Weight Loss

Eating fish can help with your weight-loss goals — provided you’re choosing the right kind. Most fish are high in protein but contain fewer calories than other protein sources, like poultry or beef, says Kristen Smith, MS, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Protein-rich foods, she explains, can help increase satiety and prevent overeating at or between meals. Moreover, many fish are also loaded with omega-3 fatty acids, an essential nutrient that promotes heart and brain health.

Of course, it’s important to note that adding seafood to your diet doesn’t automatically guarantee weight loss, says Cara Harbstreet, MS, a registered dietitian and founder of Street Smart Nutrition. But incorporating nutrient-dense fish into a balanced diet — and committing to regular exercise, hydration and good sleep — can help propel you toward your weight-loss goals.

Here are five nutrient-rich types to add to your plate:

Canned tuna hits the meal plan trifecta: It’s affordable, versatile and good for you. “Tuna canned in water offers a protein-rich option ,” says Smith, “yet still keeps calories to less than most chicken options at a comparable portion size.” Think: 73 calories for a 3-ounce serving of canned tuna versus 126 calories for 3 ounces of grilled chicken.

“Canned options are shelf-stable and incredibly convenient for quick and simple meals,” Harbstreet adds. (Just make sure you stick to light tuna, since it’s considered a low-mercury fish.) Mix it with avocado and spread it on apple slices for a snack or toss it with cucumbers and spinach for a filling, low-carb salad.

With a mild flavor and impressive nutrient profile (including vitamins B12 and B6), cod makes an excellent addition to any weight-loss meal plan. A standard serving has just 89 calories and 20 grams of protein, which research suggests may lead to increased satiety. A study from the European Journal of Clinical Nutrition, for example, found people who ate cod for lunch consumed 11% less food at dinner compared to people who had beef for lunch.

Another European study found people who ate five servings of cod per week as part of an eight-week, low-calorie diet lost nearly four more pounds compared to people who ate the same amount of calories but no seafood.

For a simple, nutritious meal, Harbstreet recommends picking up a frozen fillet of white fish like halibut. A 3-ounce serving of halibut supplies almost 20 grams of protein for just 94 calories. Plus, it’s packed with nutrients like selenium, magnesium and vitamin B12.

“And because white fish is less oily than salmon,” Harbstreet says, “it can be baked without thawing,” making it super easy — and fast — to cook. Try it with a side of steamed spinach or whip up fish tacos with mango salsa.

These small fish are often overlooked but they’re inexpensive and an excellent source of protein. One can (about 4 ounces) contains 26 grams of protein and fulfills 30% of your daily calcium needs. Sardines are also rich in iron and vitamin D and can help decrease inflammation thanks to the heart-healthy omega-3s. And since they’re lower on the food chain, they contain fewer contaminants such as mercury and heavy metals. If you’re nervous about the taste, you can find canned versions with flavors like lemon olive oil and mango habanero. Try them as a quick snack on toast or as the star protein in salad or a grain bowl.

Not only is wild-caught salmon generally more flavorful than farmed varieties, it’s also a great source of lean protein and omega-3 fatty acids. Three ounces of wild salmon contains just 156 calories and 23 grams of protein, which “will help keep you satiated between meals while still keeping calories in check,” Smith says.

For an easy meal, top a bed of greens and seasonal veggies with a serving of baked salmon or add smoked salmon to an omelet to score even more protein.

You probably know that you should be eating more fish. Fans of the Mediterranean diet have been telling us that the healthy fats in fish are important, and the American Heart Association recommends eating at least two servings of fish, preferably fatty fish, each week. But it’s easy to bypass the seafood counter. There are too many options, maybe fish you don’t recognize, and high price tags. Besides, aren’t we supposed to be avoiding fat?

First, fish fat is different. Unlike other animal fat, it isn’t saturated fat. It’s in the form of omega-3 fatty acids which help slow the buildup of plaque in our arteries and reduce our risk of heart disease. Both healthy people and people who have already been diagnosed with heart disease benefit from adding omega-3 fatty acids to their diets.

ORGANS: SHOULD YOU BE EATING THEM?

And let’s uncomplicate the seafood counter. In order to get two servings of fish every week, you only need to get familiar with buying and preparing a few varieties that you enjoy. What you’re looking for is a few types of fish that are low in mercury and contaminants, have an impressive nutritional profile, are high in healthy oils, and are sustainably caught or farmed. Show up to the seafood counter next time with a plan, and you won’t leave empty-handed. And that smell? As long as it isn’t intensely fishy, ammonia-like, or sour, it’s just part of the seafood experience. Just imagine you’re at the ocean.

Fish to Eat

Salmon

Starting with a fish that’s easy to find at almost every seafood counter (or in the frozen aisle), wild-caught salmon is both sustainable and high in omega-3s. Salmon is also high in protein, B vitamins, and minerals like potassium and selenium. When wild-caught salmon isn’t available, look for farmed salmon that’s sustainably raised. For a cheaper option that’s great flaked over salads, wild-caught salmon is sometimes available canned, and though it’s prepared differently and can’t be substituted for fresh salmon in recipes, it has all of the same health benefits.

CYCLIC VOMITING SYNDROME: IT’S AS BAD AS IT SOUNDS

Mackerel

Atlantic mackerel is a less popular seafood choice, but it’s a good source of healthy fats, is extremely high in B12, and repopulates quickly, making it a choice not vulnerable to overfishing. Other types of mackerel should be consumed carefully because they have high mercury levels, but Atlantic mackerel is very low in mercury and considered safe to consume at least twice a week. More popular overseas, this oily fish is delicious baked or cooked on the stovetop but may be at its best when grilled.

Catfish

You may have been warned off of farmed fish, but safety and sustainability really depend on the fish and the farm. Farmed catfish is a healthy, sustainable, and affordable choice that contains both omega-3 and omega-6 fatty acids. And catfish isn’t just for frying. It’s also excellent baked or broiled.

Sardines

Sardines are actually in the herring family, and they’re a cheap, healthy source of omega-3s, B Vitamins, Vitamin D, and minerals. And they’re easy to buy and store. They come in cans that can be stored in the pantry for a no-stress serving of fish any day of the week. The culinary possibilities are virtually endless – pizza toppings, fish cakes, and pâté are just a few uses.

Other sustainable fish include largemouth bass, pacific halibut, and canned skipjack tuna.

KEEP THE BABY FOOD DIET FOR BABIES

Fish to Avoid

High Mercury Fish

Swordfish, shark, orange roughy, and ahi tuna are all fish that, though otherwise healthy, contain too much mercury to safely eat twice a week. In fact, the National Resources Defense Council recommends avoiding them entirely, and in addition to containing high mercury levels, they’re all caught in ways that are damaging to fish populations or the environment. Other fish that are recommended at no more than three servings per month include grouper, Chilean sea bass, yellowfin tuna, canned albacore tuna, and Spanish mackerel.

Atlantic Cod

Decades of overfishing have devastated the Atlantic cod populations, and if we want this fish to be around for future generations, we need to be careful about how we consume it. If you purchase Atlantic cod, try to select cod that comes from land-based farms that have a minimal impact on the environment.

There are a few other seafood options you may want to steer clear of. Lobster is extremely high in cholesterol, expensive, and lacks many of the health benefits of fish; eel is overfished and high in mercury and other contaminants; and imported shrimp, especially farmed shrimp, may contain antibiotics and other chemicals.

Next time you’re at the grocery store or planning meals for the week, make a few smart fish choices. Your heart will thank you!

This article first appeared on AskDrManny.com.

4 Reasons Fish Should Be a Staple in Your Diet

POPSUGAR

Scared you’ll ruin it? Afraid the house will smell? Is it just too…fishy? It’s time to let go of the excuses and start cooking fish in your kitchen. There are so many healthy reasons this food should be a staple in your diet.

It supports a healthy heart. Fatty fish like salmon and tuna are high in omega-3s, an unsaturated fatty acid that may reduce inflammation throughout the body, lower your blood pressure, and reduce irregular heartbeats. According to the Mayo Clinic, just one to two servings of fish each week has been linked a decreased risk of heart disease.

It’s packed with protein. Doubling your protein consumption might help you lose weight, and if you’re not a lover of poultry, beef, or pork, it can be tough to hit that sky-high number every day. Eating a pescatarian diet can help you get more low-calorie and lean protein into your diet that can support your weight-loss goals and keep you satisfied.

It keeps your skin looking young. Tired, dry, and dull skin can get a big reboot from regular fish consumption. Eating fish high in omega-3s (such as salmon and tuna) can help keep your skin-cell membranes strong and elastic; eating omega-3s can also be beneficial for people with sensitivity to the sun-a second bonus for your skin!

It eases depression. Multiple studies with adults have suggested that regular fish consumption may also help treat mild to moderate depression. One study even showed that eating high levels of omega-3s in the third trimester of pregnancy can help women avoid postpartum depression. If you’re dealing with some Winter blues this season, it’s worth a shot.

Not used to enjoying fish unless it’s not fried or doused in butter? Try these healthy recipes ASAP!

  • By Lizzie Fuhr for POPSUGAR Fitness

6 Best Fish for Weight Loss

Was it halibut that you ate last night—or haddock? Was it fluke or flounder? Redfish or whitefish? Bluefin or yellowtail? Snow crab or stone crab? Which one was good for the environment? Which is the healthiest fish to eat? And which one was so loaded with mercury it was like chewing on a thermometer?

One thing we do know for certain is that regularly eating seafood as part of a healthy diet can do wonders for your weight loss goals—so long as you choose the right kind. That’s where the waters get murky again. So we had our research team here at Eat This, Not That! dive into the science behind your seafood and clear things up with this list of the healthiest fish to eat for weight loss.

1

Halibut

You might be surprised to learn that steamed white fish like halibut tops fiber-rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling food—bested only by boiled potatoes for its fullness factor. A separate Journal of Nutrition study that compared the satiety of different animal proteins found a nutritionally similar white fish (flake) to be significantly more satiating than beef and chicken; satiety following the white-fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals.

2

Oysters

Scientists have yet to prove oysters well-known reputation as an aphrodisiac, but research has shown oysters’ lesser-known potential as natural weight loss aid. A half dozen order will set you back a mere 43 calories (the equivalent of a single Saltine cracker!), and provide 21 percent of your recommended daily allowance for iron, deficiencies of which have been linked to a significant increase in fat gene expression. What’s more, oysters are one of the best food sources of zinc, a mineral that works in tandem with the “I’m hungry!” hormone, leptin, to regulate appetite. Research shows overweight people tend to have higher levels of leptin and lower levels of zinc, in comparison to lean folks. One 2017 study found that zinc can help ward off metabolic syndrome and improve blood pressure, glucose, and LDL cholesterol. Get a shuck-load of zinc, naturally, with oysters—just six fulfills your recommended daily need by 200 percent! So make a happy-hour habit of hitting up the raw bar for a dozen on the half-shell; the order will get you into your skinny jeans, even if it doesn’t get you into anyone else’s.

3

Wild Salmon

Don’t let salmon’s relatively high calorie and fat content fool you; studies suggest the oily fish may be one of the best for weight loss. (In fact, it makes our list of the fatty foods that will help you lose weight.) In one study, participants were divided into groups and assigned one of three equi-caloric weight loss diets that included no seafood (the control group), lean white fish, or salmon. Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a marked reduction in inflammation. Another study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight lost than following a equi-calorie diet that didn’t include fish. Wild salmon is leaner than farmed, which is plumped up on fishmeal; and it’s also proven to be significantly lower in cancer-linked PCBs. So go wild—literally!

4

Scallops

The seafood jury rules scallops shall remain innocent until proven guilty! While they’re often guilty as by association with creamy and decadent restaurant sauces (not great for weight loss), the high-protein, low-calorie mollusks themselves are great for your waistline, and even your cholesterol. One study published in the Journal of Food Science found bioactive capsules made from scallop byproducts to show significant anti-obesity effects. Animals fed the capsules—a mixture of scallop and seaweed—over the course of 4 weeks showed greater reductions in body weight and body fat, compared to a control, which authors attribute to scallop’s high protein content. (In fact, a scallop is 80 percent protein, and the part you eat is the mollusk’s adductor muscle!) A separate study that looked at the effects of different proteins on adipose tissue and glucose tolerance found scallops to reign supreme. Mice fed scallop protein showed lower blood cholesterol and diet-induced obesity levels compared to mice fed equi-caloric portions of casein or chicken protein.

5

Light Canned Tuna

Tuna or to-not? That is the question. As a prime source of docosahexaenoic acid (DHA), canned light tuna is one of the healthiest fish to eat that will slim down your belly! One study in PLoS One showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oils—DHA and eicosapentaenoic acid (EPA)—researchers say DHA can be 40 to 70 percent more effective than EPA at down regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. But what about the mercury? Mercury levels in tuna vary by species; generally speaking, the larger and leaner the fish, the higher the mercury level. Bluefin and albacore rank among the most toxic, according to the Environmental Defense Fund. But canned chunk light tuna, harvested from the smallest fish, is considered a “low mercury fish” and can–and should!–be enjoyed two to three times a week (or up to 12 ounces), according to the FDA’s most recent guidelines.

6

Pacific Cod

Fish and chips won’t help you lose weight, at least not out of the fryer. But research suggests Pacific cod, the fish that’s typical of fish sticks, is one of the healthiest fish to eat. One study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating five servings of cod per week as part of a low-calorie diet for eight weeks resulted in an extra 3.8 pounds of weight loss compared to a diet with the same amount of calories but no fish. And a second study in the European Journal of Clinical Nutrition found that people ate 11 percent less at dinner after having cod for lunch versus those who ate a beef lunch. Researchers attribute the satiating and slimming properties to cod’s high protein content and amino acid profile, which can help regulate the metabolism. No wonder Captain Birdseye looks so smug!

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Best Fish To Eat For Weight Loss – How To Include Fish In Your Diet Charushila Biswas Hyderabd040-395603080 December 30, 2019

Fish is healthy, easy to digest, and contains good-quality protein. It is the best source of omega-3 fatty acids, which aid weight loss. Scientists have found that regular consumption of fish and fish oil can help reduce inflammation-induced obesity, reduce leptin and blood pressure levels, increase insulin sensitivity, and improve heart health (1), (2), (3). According to the American Heart Association, eating non-fried fish once or twice a week has a cardioprotective effect due to its omega-3 fatty acid content (4). Though following a fish diet is good for weight loss, not all types of fish are good for you. Read on to find out which fish are the best for weight loss, how they can help you lose weight, ways to consume them, and a weight loss diet that will help you mobilize the fat.

Table Of Contents

6 Best Fish For Weight Loss

1. Wild Salmon

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Wild-caught salmon is a versatile fatty fish that is rich in omega-3 fatty acids. It is, therefore, regarded as one of the best fish for weight loss. You can get 121 calories from 3 oz of salmon. It is rich in vitamin A, folate, niacin, vitamin B 12, calcium, magnesium, phosphorus, and lean protein (5). Multiple studies have found a positive correlation between the consumption of salmon and weight loss (6). A study conducted at the University of Iceland found that eating 150 g of salmon as part of an energy-restricted diet three times a week helped the subjects lose an average 3.5 kg of weight (7).

2. Tuna

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Canned or not, tuna is good for you if you are trying to lose weight. It is rich in omega-3 fatty acids, EPA, and DHA. Tuna is a good source of protein, calcium, iron, potassium, phosphorus, vitamin A, folate, niacin, and vitamin B12 (8). Both fatty and skinny tuna are recommended for you (9). You can easily prepare tuna salad, sandwiches, casseroles, wraps, and pasta.

3. Mackerel

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Mackerel contains a good amount of protein, omega-3 fatty acids, EPA, DHA, vitamin B12, and selenium (10). All these nutrients help reduce inflammation, improve metabolic rate, build lean muscle mass, and aid weight loss (11). You can have grilled or boiled mackerel, mackerel stew, or mackerel curry for lunch or dinner in order to lose weight.

4. Herring

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Herring is a fatty fish that is similar to a sardine. It is rich in omega-3 fatty acids. It is a good source of vitamins A, D, and B12, calcium, phosphorus, potassium, selenium, and protein (12).

Three servings of fatty fish a week can improve insulin sensitivity and leptin levels and aid weight loss in obese individuals (13). Have poached or grilled herring with veggies to balance the daily requirement. The FDA recommends consuming herring twice a week.

5. Pacific Cod

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Cod is a great source of vitamin A, choline, magnesium, calcium, phosphorus, potassium, and selenium (14).

A study conducted at the University of Iceland found that consumption of 150 g of codfish for five days a week helps in losing more than 1.7 kg weight in obese individuals along with improvement in blood pressure and insulin sensitivity and reduction in triglyceride levels (15). Have it stewed or poached to get all the nutritional benefits.

6. Hilsa

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Hilsa is a rich source of protein, fat, vitamin C, and calcium (16). A study conducted at the Dhaka University on hypercholesterolemic subjects has found that though hilsa is fatty in nature, it can lower LDL (bad) cholesterol (17). Though hilsa fish intake has not been found to be directly related to lower BMI, it is safe for your heart.

The six fish listed above can help you achieve your target weight. But, you can also include any other fish in your diet and see good results.

Fish For Weight Loss – Connecting The Dots

  • Fish Are A Good Source of Lean Protein

If you want to lose weight, you must focus on losing fat and not lean muscle mass. Fish are a good source of lean protein and help you build lean muscle mass. Fish protein is effective in weight loss compared to any other animal protein as it improves satiety (18). Moreover, fish contains the amino acid taurine. Taurine could be beneficial in the prevention of obesity and diabetes (19).

  • Fish Are Rich In Omega-3 Fatty Acids

The omega-3 fatty acids found in fish help your body achieve the recommended omega-3 to omega-6 fatty acid ratio. This, in turn, helps reduce inflammation caused by the excessive omega-6 fatty acids found in most junk foods (20). Unchecked inflammation can put the body in a state of stress and lead to weight gain. Consuming fish can help reduce inflammation and your chances of gaining fat.

If you find the smell of fish off-putting, you can opt for fish oil supplements instead after consulting your doctor to meet your daily requirement of omega-3 fatty acids.

  • Fish Lowers Triglyceride Levels

The American Heart Association recommends1 g/ day of omega-3 fatty acids to people with coronary artery disease. A fish diet is beneficial for reducing triglyceride levels and the risk of coronary artery disease (21). This, in turn, prevents the risk of a range of cardiovascular diseases, keeps you active, and inhibits all obesity-inducing triggers.

  • Fish Are Low In Calories

One more reason fish are a great option when you are on a weight loss mission is that they are low in calories. So, you can have grilled or poached fish with veggies without consuming more than 350 calories. You will not feel hungry for the next two hours, and your taste buds will also be satiated.

  • Fish Acts As a Natural Antidepressant

Increased consumption of fish has been found to lower stress levels and reduce the risk of depression (22). So, consume fish or fish oil to stay healthy, mentally and physically.

Now, let me give you an idea of how your diet chart should look like after the inclusion of fish.

Fish Diet – A Diet Chart To Lose Weight

Meals What To Eat
Early Morning (6:00 a.m.) 2 teaspoons fenugreek seeds soaked overnight in 1 cup of water
Breakfast (7:15 a.m) Oatmeal + 1 cup freshly-pressed grapefruit juice
OR
2 egg white omelets + 1 cup milk + 4 almonds
Mid Morning (10:15 a.m) 1 cup green tea
Lunch (12:30 p.m.) Tuna salad with light dressing + 1 cup yogurt
OR
Poached herring with veggies + 1 cup yogurt
Post Lunch (3:30 p.m.) 1 cup of coconut water
Or
Baby carrots and hummus
Dinner (6:30 p.m.) Grilled salmon/hilsa/mackerel with veggies
Or
Stewed fish with a small bowl of brown rice
Bedtime (10:00 p.m.) 1 cup warm milk with a pinch of turmeric

This sample diet chart gives you a good idea of what to eat, when to eat, and how much to eat. Follow this chart, and you will lose weight effectively. But, you must also be physically active to tone up. Here are a few other points that you should keep in mind.

Points To Remember

Consume other protein sources such as chicken breast, ground turkey, legumes, soy chunks, and mushrooms to provide your body the full set of essential amino acids.

  • Have 3-4 types of veggies and at least 3 types of fruits per day.
  • Include whole grains and healthy fats in your diet.
  • Eat 5-6 times a day.
  • Keep yourself hydrated.
  • Get proper rest. Sleep for at least 7 hours a day.
  • Do a mix of cardio and strength training and workout at least 3-4 times a week.
  • Do not starve yourself.
  • Practice yoga and meditation to keep the stress away.

Caution: Due to increased water pollution, there is a greater risk of mercury poisoning through fish. Make sure you buy your fish from a trusted source. You can also take fish oil supplements instead.

Conclusion

To conclude, fish are low in calories and rich in protein and healthy fats, which makes them highly nutritious. By consuming fish regularly, you will be able to lose fat, improve bone health, and prevent skin and hair loss problems. So, go ahead, shed fat, and look and feel gorgeous all the time.

Expert’s Answers for Readers Questions

Which fish is the lowest in fat?

All fish are low in fat and rich in protein. They are a rich source of lean protein.

Is chicken or fish better for weight loss?

Any lean protein is good for weight loss. Fish is always a great choice because of its amino acid content and because it is easy to digest. But, if you don’t like the smell of fishy, you can eat other lean meats like chicken or lamb instead.

Does fish increase weight?

Eating anything in limited amounts does not increase weight. Fish are low in calories and loaded with protein and healthy fats. So, include grilled or baked fish for lunch and dinner to kickstart your weight loss journey.

22 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

The Healthy Fish

The year is still new and losing weight or getting in shape is probably still high on your to-do list. You’ve probably looked up all the trendy diets, researched what to eat and what to avoid and even bought some superfoods to help you in your fight against the scale. Chances are that during your hunt for the healthiest alternatives, the same food has come up a lot in conversation: fish. We’ve all heard that eating more fish is good for your overall health, but can it assist you when you’re trying to lose weight? The answer, simply, is yes. Here’s why.

The Benefits of Fish in Weight Loss

Eating fish is a core part of a balanced diet because it has many unique health benefits. Two well respected studies, one from the American Journal of Clinical Nutrition and the other from the International Journal of Obesity, concluded that by incorporating fish into your weight-loss diet, not only can you lose more weight, but you reduce your glucose and cholesterol levels. This is key because while other weight loss diets boast results, not many can say they help fight two major factors that contribute to heart disease.

The studies also identified fish with high levels of Omega-3’s as being particularly effective at helping patients lose weight. These fatty acids work together to combat high blood pressure among other unhealthy symptoms.

Fuller Calories, More Nutrients

Another reason why eating fish contributes to weight loss is that in comparison to other foods like red meat is that fish such as Fresh Tilapia from Honduras and Mexico or Frozen Tilapia Loins from Costco and Giant Eagle has a fraction of the calories but delivers comparable levels of nutrients. This makes fish a “lean” protein because there is a high ratio of nutrients to calories. In a balanced diet, you want to maximize your nutrients and minimize your calories in order to get to your goal weight.

By adding fish into your daily diet, you can reduce the number of calories and carbohydrates you ingest, without ending up super hungry later in the day. By eating fuller calories (those with more nutrients), you drastically reduce the amount of food you need to eat because you’re actually, well, full.

The Catch

Fish isn’t a magical weight loss food. It must be incorporated into a healthy, balanced and moderately-restrictive diet if you want to see a difference in your waistline. The studies referenced above were conducted on overweight adults meaning that the results may not be directly applicable if your goal is only to lose five or so pounds. Adding fish into your diet in place of red meat is a great place to start because you’ll increase your nutrient intake while reducing your caloric intake. Still, there are many other steps to cleaning up your diet that you can take.

While fish has to be complemented by other nutritious foods to ensure a healthy diet, it’s key to helping you go the extra mile when trying to lose weight. As a lean source of many nutrients, fish helps restrict your calorie intake while maximizing health benefits. You have to do a lot of the work on your own if you want to see a big difference when you step on the scale, but fish will always give you a fin up.

Photos: Andrey Trusov, prapass / , Regal Springs, tookapic

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