Description: When it comes to losing weight we all know that diet is just as important as exercise, and seafood is a great choice. In this article, we’ll tell you all about the best fish to eat for weight loss.
1. Tilapia
Affordable and with a moderate flavour, eating tilapia for weight loss is a solid choice for anyone paying attention to their waistline. It’s low in calories and high in omega-3 fatty acids, protein, selenium, and vitamin D. Farmed tilapia has been found in blind taste tests to be just as tasty as pricey wild catches, so this is a healthful choice everyone is sure to enjoy! Its mild flavour makes it a great place to start if you’re not a huge fan of seafood. Eating a tilapia fillet over a bed of greens like spinach or arugula is a filling and nutritious dinner that will help you shed pounds quickly.
2. Canned Tuna
This is another item for your fish diet that is cheap, healthy, and versatile. A 3 oz serving contains only 73 calories, meanwhile, you’ll be consuming 126 calories for the same amount of grilled chicken. It’s important to choose light canned tuna when shopping, as it is an option lower in mercury. We recommend you stock your shelves with these cans now since you’ll be hard-pressed to find something as shelf-stable and convenient for quick meals! We suggest spreading some on toast with avocado and melted cheese for a tasty breakfast on the go.
3. Cod
Cod is truly one of the healthiest fish to eat with a hearty serving of B vitamins, protein, and packs just a few calories. Its high protein helps keep you full all day long. A scientific study has found that individuals eating cod for lunch ate 11% less at dinner time than individuals served beef for lunch. You’ll be eating 20 grams of protein and only 89 calories in a usual serving, which makes it one of the best fish to eat for weight loss. Meal prepping a week’s lunches with pieces of cod and different vegetables is a great way to get your weight loss diet heading in the right direction, we suggest to try pairing it with potatoes, broccoli, lentils, or carrots.
4 Sardines
Many people forget about the small, humble, sardine, but they’re a great source of protein. We asked the experts over on homemakerguide.com how best to begin incorporating more seafood into your weight loss diet, and they strongly recommended canned options like sardines and light tuna. Because they’re so economical, shelf-stable, and easy to prepare a meal or snack with, canned options make it easy to improve your diet. You may be worried that these are not the healthiest fish to eat since they’re a tad oily, but rest assured a single can contains 26 grams of protein, plus plenty of calcium, iron, vitamin D, and omega-3s which are essential for weight loss.
Incorporating more fish into your diet is a great choice for weight loss. It’s a healthy way to reduce the risk of heart disease, stroke, Alzheimer’s, depression, and many other chronic diseases. Eating fish twice a week can set you on the right path to lose weight and avoid disease. Having a high fish diet will ensure you’re getting plenty of vitamin D, lean protein, selenium, and omega-3 fatty acids. It’s a shame that almost 50% of all Americans seldom or never include seafood in their diet when it means they’re missing out on all of these nutritious benefits.
However, we acknowledge that when considering the healthiest fish to eat there are also some concerns to be addressed. There are worries about cost, environmental impact, and contaminants. Substances such as polychlorinated biphenyls (PCBs) and mercury permeate the ocean and subsequently the fisheries. The Environmental Protection Agency recommends avoiding these fish which have relatively high contamination or mercury:
- Swordfish
- Tilefish
- King mackerel
- Shark
Even while taking these risks into account, fish offer many more nutrients and health benefits than toxins, and we recommend incorporating seafood into your diet twice a week. It’s an easy and tasty way to shed pounds and feel good!
Have you recently started a weight loss diet? Tell us about it in the comments
About Author: Lavera Stewart studied marine life management at Harbord University and currently writes about healthy seafood diets for several online publications. She currently resides in the Maldives with her ichthyologist husband Paul and two dogs. She’s an avid fisher and eats fresh with every breakfast; her guilty favourite though is canned sardines on toast. Evelyn’s first book is due to come out next spring, a spy-thriller about fish turned into a man titled “The Salt of Your Tears”. You can find more of her articles on gym-expert.com
Responses
I love fish!
I am glad to know I can now eat what I love and loose weight at the same time.
Great article!
Fish is the great source of healthy omega-3 fats and lean protein that help you lose weight fast and naturally. Even canned salmon also provide the same benefits a canned tuna.