Eating Fish Can Help You Lose Weight
You must have heard non-veg is a good source of protein, but can you tell me which non-veg is best regarding health benefits?
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Undoubtedly it’s fish! It is full of Omega-3 fatty acids which help in reducing weight. Fish is low in calories and thus saves us from obesity.
So we can say that eating fish, making a part of your balanced diet has many benefits.
- Studies conducted by the Journal of Medicine eating foods rich in Omega-3 (fish) decreases the risk of death from cancer and heart diseases.
Fish is a good source of protein as well, which upsurges lean muscle mass in the body and makes strong muscles.
How fish helps in losing weight? Let’s know in detail.
7 Ways Eating Fish Can Help You Lose Weight
Here are some of the reasons why fish can help you lose weight in a healthy way:
1. High-quality protein
As fish is rich in lean protein so consuming it will help you stay full for a long and as a result, you will lose weight.
Protein helps you get full faster and stay full longer.
Lean protein also helps to develop muscles
2. Healthy fats
Generally, it is considered that fat can increase weight.
But, fish is full of healthy fats like omega-3 which when included in the diet helps in reducing or losing weight.
Thus it helps in weight management.
3. Low In Calories
Anything low in calories will help you stay in shape and fish is one of them.
Fish is low in saturated fats and thus low in calories and so helps in weight loss.
4. Maintains healthy metabolism
Fish has iodine in good quantity and iodine regulates the proper functioning of the thyroid.
This helps maintain a good metabolism and as a result, the body burns more calories.
| Read: 10 Worst Food For Immune System
5. Fish decreases inflammation
Inflammation leads to mental and physical fatigue and fish fulfill your energy needs.
A study published in the Archives of Medical Science that by decreasing inflammation you can reduce the risk of other diseases like obesity and live longer.
So fish is linked with weight loss as omega fatty acids in fish help to decrease inflammation and keeps your energy up for physical activities and thus leading to weight loss.
6. Comparatively, fish is low in calories
Compared to other protein sources fish has low calories.
Per ounce of uncooked fish has an average of 30 calories while lean beef has 56 calories per ounce, kidney beans have 36 calories per ounce, and lean pork has 33 calories per ounce.
Very low form of fish-eating includes sushi, grilled, baked, or boiled. Frying fish should be avoided.
7. Fish keeps your blood sugar stable
Protein-rich foods keep your blood sugar stable.
This will keep you full and satisfied.
And thus keeps calories under control
Note: Replacing red meat with fish is a great start as you are increasing nutrient intake and reducing the calories intake
Besides this, there are many other benefits of eating fish. Here are some of them.
Benefits of eating fish
- Rich in vitamins and minerals
Fish is full of healthy treasures. It has vitamin D and vitamin B2 (riboflavin). Instead of eating vitamin d tablets, it is better to consume fish.
Some minerals like zinc, potassium, iron, and iodine are also found along with calcium and phosphorous.
All these are beneficial for the body.
- A vital source of healthy fats
Fish is a source of good fatty acids. Omega-3 fatty acid which is healthy fat is very good for the heart, brain, and eyes.
The body does not make Omega 3 fatty acids and it has to be taken from food only. Fish is the best source of this acid.
The body needs 500 Omega 3 fatty acids daily people who do not consume enough quantity can have many physical problems.
- Improves brain health
Eating fish keeps the brain healthy. As age progresses general mental decline is normal but consuming fish saves you from Alzheimer’s.
It helps to keep your brain sharp. Studies reveal that people consuming fish have better memory
One research shows that people consuming fish once a week had more grey matter in the brain which is associated with memory.
- Supports weight loss
Fish is a good source of protein and a rich protein diet helps in weight loss.
According to research from the department of human health and nutritional sciences at the University of Guelph, Omega 3 fatty acids found in fish have a positive effect on metabolism.
The study said that the healthy fat present in fish promoted the oxidation of fat along with increasing the metabolic rate.
Keep in mind that fish can be high in calories due to being high in fat. Therefore do not eat the fish after Frank otherwise the calories can increase further.
- Helps improve vision
Fish has Omega-3 which according to research helps in improving vision.
It saves you from the loss of vision with age.
Omega-3 fatty acids in fish help to slow AMD- age-related muscular degeneration.
Some fishes good for weight loss
Low-calorie and healthiest fish like tilapia, trout, mackerel, tuna, salmon, halibut, and cod can help you lose weight when included in your diet.
Tuna will keep you fuller for long. Add tuna to salads, herbs, or fresh veggies.
It’s a very good protein option that provides lesser calories than chicken.
Avocado tuna sandwich is tasty option for weight loss.
Cod provides perfect protein. It is low in calories, fats, and carbs.
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.
Halibut is packed with nutrients.
It is a good source of vitamin B12, magnesium, and selenium.
Baked Halibut is very easy to cook and is very tasty when eaten with steamed spinach, tacos, and salsa.
Sardines are rich in calcium and iron.
You can try the grilled option or eat it with salads, salsa, or Mexican rice.
It helps to reduce inflammation.
If you’re unsure about the taste, you can get canned versions with flavors of lemon, olive oil, and mango habanero.
Try them as a hasty snack on toast or as the star protein in a salad or a grain bowl.
| Read: Avocado Glycemic Index
Salmon is rich in quality protein that helps to form lean muscles, so also considered a very good food after workouts.
Helps in weight loss by keeping the calories count low.
Marinated in ginger and fresh limes for an awesome taste.
Smoked salmon with veggies and seasonal greens makes a tasty meal.
How to lose weight with fish
- Eat more fish to boost your weight loss
For making a difference in weight eat more fish at least 3 times a week.
- Consider the quantity
Eat 5 ounces of fish every alternate day for a low-calorie count.
- Do not fry
Avoid fry fish to prevent high calories and undo all benefits. Prepare it by baking or steaming it.
- Serve with fresh citrus and yogurt
It will keep the calories down and aids in weight loss.
- Avoid mayonnaise and cheese
Do not combine fish with unhealthy fats if you are looking for weight loss.
- Fish isn’t a magic food for weight loss. It must be incorporated into a healthy, balanced, and moderately restrictive diet if you want to make a difference in your waistline.
- Fish may need to be supplemented with other nutritious foods to ensure a healthy diet, but it’s the key to helping you go the extra mile in losing weight.
- As a lean source of many nutrients, fish helps to limit your calorie intake while maximizing the health benefits.
You’ll have to do a lot of the work yourself if you want to see a big difference on the scale, but fish is always a good healthier option.