What kind of fish you can eat when losing weight: a short list of the lowest calorie varieties. Fish for weight loss: recipes, diets and recommendations

Many of those who want to get rid of ballast in the form of extra pounds, people believe that diets are too harmful to health, and do not risk restricting themselves in any way in nutrition. In part, of course, they are right: long-term elimination of any one type of calorie source - proteins, carbohydrates, and even fats - can negatively affect mood and well-being and have serious long-term consequences. After all, the human body, like a sensitively tuned musical instrument, reacts to any significant changes in time. And not always the way we expect.

In order to neutralize the possible side effects of dietary restrictions, and also not to fall into the trap of the pendulum dynamics of weight “minus - plus - minus - plus”, it is necessary to take a balanced attitude to any diet. From this angle, the question “is it possible to eat fish on a diet?”, Which is asked by many losing weight, seems not at all banal, but demonstrates concern for one’s health.

What kind of fish can be on a diet?

To begin with, let's figure out what kind of fish you can on a diet, and which varieties are better to refrain from. We will divide the entire assortment of the fish row presented in the nearest hypermarket into two categories: fresh and processed (salt, smoke, sun). Let's boldly discard the second one - no one will ever lose weight on a herring in mayonnaise sauce, or on hot smoked oily fish. Stay fresh, and frozen as an option. We already choose it according to the degree of calorie content, directly related to the percentage of fat. Low-fat fish in diets will not hurt at all, but on the contrary, it will provide the body with the required essential amino acids, help get rid of hunger and diversify the menu. So, we buy navaga, pike, hake, cod, flounder, freshwater perch or bream. Have not figured out yet with a separate group - seafood. They all have a green light in any diet: shellfish, shrimp, octopus, and squid.

If you have a choice between ocean and freshwater fish, give preference to the first: it has a higher content of iodine and trace elements. You can also cook salmon, although it belongs to the fatty high-calorie varieties, because Hollywood stars choose a diet with this fish. They know a lot about looking after their appearance and are convinced of the benefits of salmon fish oil for the beauty and radiance of the skin.

Subtleties of cooking

We figured out whether it is possible to eat fish on a diet. Now let's think about how to cook it. A good solution would be an ear if the diet does not provide for a restriction in fluid intake. This traditional dish will be gladly accepted by all family members, and those who want to build weight can put the smallest pieces of fish and, of course, no potatoes on the plate.

Another unmistakable option for cooking lean fish with a diet is baking. If the diet is not low-carb, then we put it in the oven with vegetables, and if it allows dairy products, then in low-fat yogurt. You can choose any recipe for a slow cooker, in which it is proposed to stew fish without adding oil. The only thing you should definitely not do is, being on a diet, fry fish.

In general, the preparation will depend mainly on what kind of diet you are on. If this is a tough apple mono-diet, then the fish can only be boiled or steamed, without salt, side dishes. And the quantity is limited, and the time of admission is no more than 100 grams per lunch. If we are talking about a protein diet, then in it, at least replace all the meat completely with fish, if the soul asks.

The benefits of lean fish in a diet

We have already mentioned smooth skin, the retreat of hunger for 2-3 hours and the importance of essential Omega-3-fatty amino acids. What else is good for fish in a diet? It prolongs youth, activates the brain, prevents the formation of cholesterol plaques on the walls of blood vessels. Sea minerals from the plate will go straight to strong healthy nails and shiny hair. Metabolism “at the whim” will be balanced, and high blood pressure will return to normal. How are you still reading this article? It's time to go to the fish shop for shopping, fish on a diet - you can!

Each weight loss program is based on two main aspects - physical activity and nutritional adjustment. Losing weight can be easily achieved if you know what kind of fish you can eat on a diet, because there are dietary varieties (low-fat) and less suitable fatty ones. All seafood has a set of useful trace elements and substances that strengthen the body, immunity and help lead an active lifestyle.

The product contains Omega-3 amino acid, only seafood has so much of it. Fish for a diet is useful not only for its low calorie content, but also for a large list of useful trace elements, for example, phosphorus and iodine. This makes seafood extremely important for those who develop hypertension, atherosclerosis, coronary heart disease. Thanks to amino acids, trace elements, vitamins, a person receives a huge amount of useful substances that help to reduce weight. The fish diet for weight loss has the following positive aspects in addition to fighting obesity:

• significantly reduces the risk of angina pectoris, heart disease, eliminates blood clots in the vascular system, which can become sclerotic plaques;
• fish has antitumor properties, the likelihood of prostate, intestinal, and breast cancer is reduced;
• regular consumption of fish products strengthens the immune system;
• the fish diet shows the fastest weight loss relative to other menu options for weight loss.

Not all seafood is the same in terms of calories and fat content. Fish when losing weight should bring a maximum of protein and a minimum of calories. Nutritionists recommend periodically changing the appearance so that the body receives all the substances necessary for the quality functioning. Some varieties are fatter than pork. All dietary fish is divided into three main groups:

1. Fatty (more than 8%) - this includes sturgeon and all varieties of this group, salmon, fatty herring, mackerel, eel, halibut. This group has a calorie content of up to 250 kcal / 100 g. For comparison, lean pork contains only 120 kcal.
2. Low-fat (4-8%) - this group includes: pike perch, low-fat herring, carp, catfish, pink salmon, carp, catfish, crucian carp, trout, sea bass, chum salmon, tuna, horse mackerel. The calorie content of these products is in the region of 80-100 kcal / 100 g.
3. Low-fat (up to 4%) - flounder, pollock, bream, cod, anchovy, pike, carp, hake, saffron cod, river perch are considered. Calorie content is 60-90 kcal / 100 g.

The most useful for achieving results, if you want to lose weight, will be varieties with a minimum amount of calories. You can eat such foods in large quantities so as not to feel hungry. These seafood are used in many diets because they help to feel full and are quickly absorbed. The most useful fish for weight loss is:

• pike;
• cod;
• pollock;
• hake and other white varieties of fish with a minimum fat content.

Despite the fact that the same products have a significant positive effect on the body as a whole, they absolutely do not burden the gastrointestinal tract. Lean fish contains protein, which is good for human muscles. This is important in the context of the fact that in order to lose weight it is necessary to give the body physical activity. So you will have enough strength for training and there will be no extra calories. Low-fat varieties of fish for the diet are rich in minerals, strengthen and cleanse blood vessels, balance high blood pressure and improve a person's well-being.

The opinion of nutritionists and doctors on this matter agrees that it should be limited as much as possible, but for a change you can sometimes buy. Eating salted fish when losing weight is better than homemade. Taranka or herring are bad for these purposes, because they contain a lot of salt, and it retains water, which leads to swelling and slows down the process of weight loss. If you want salty, then you can eat before lunch.

It was described above why salt is harmful if you decide to lose weight. For the same reason, eating dried fish on a diet is also not recommended. It is prepared with salt, which, when ingested, retains liquid, fats that need to be burned. After the ram, you really want to drink, and this is an additional burden on the kidneys, so people with problems in this organ should not eat such fish.

This variety belongs to the options with high fat content and calorie content. It is undesirable to eat mackerel when losing weight, because there are 200 kcal per 100 g of the product. There are some subtleties regarding the fat content of this species, because by autumn mackerel gains up to 30% of the carcass with fats, and in the spring no more than 4%. The cooking method also plays an important role, for example, boiling, baking without oil in the oven, steam does not affect the starting number of calories. Other processing methods (smoking, frying in oil) increase this figure significantly.

If you want to eat mackerel, you should replace frying with steaming or baking without oil. If you decide to cook in a pan, then even a healthy person can be harmed by mackerel. Nutritionists admit that when losing weight, a person eats small pieces of this tasty, fragrant cold / hot smoked product, but not more than once a week. Consuming regularly smoked meats is harmful for everyone.

Many contraindications depend on the method by which food is prepared. For example, eating fried fish when losing weight is not recommended. It is also contraindicated for those who suffer from problems with the gastrointestinal tract. The option of frying in a grill pan is allowed, where there is an indirect effect on the meat, but this can be done no more than 1 time per week. Before use, put the product on a napkin to remove excess oil.

During weight loss, it is recommended to boil the following varieties: pollock, tuna, cod, haddock, flounder, you can eat shrimp, crabs. The rest to cook fish for a diet is necessary according to how much fat is contained in their composition. Boiling is the most correct method of preparing dietary food, while the meat becomes soft, tender, and green leaves and a couple of lemon juice capsules will help to get an unforgettable aroma.

You can safely include fish soup in the menu, boiled pike contains many useful substances, you can use it in any quantity. The broth is very aromatic and low in calories. To reduce the number of calories, it is recommended to abandon sauces that only whet the appetite. To enhance the smell of fish, hold it before cooking a little in milk.

This well-known nutritionist often includes seafood in his menu. Eating fish on the Dukan diet recommends with the densest pulp. He argues this by the fact that varieties with soft meat are poorly saturated, digested too quickly and want to eat again. For the Dukan menu, some varieties that have a high fillet density are well suited:

1. Sea bass. It can be baked in the oven, on the grill.
2. Angler. This is a tasty fish with a dense fillet, reminiscent of beef. It is better to cook the devil for a couple for 40 minutes, first you need to marinate with herbs in lemon juice.
3. Tuna. The fish is baked in the sleeve or cooked on the grill. You can use canned food in its own juice, they are great with any side dish from the diet menu or vegetables.

In this matter, it is important to consider the form in which the product is sold. For example, canned fish for weight loss is included in the menu of many diet programs, but only in its own juice. All options in oil are too high in fat and do not help to lose weight. You can look for sprats or sprats in their own juice on the shelves of the store and use them along with vegetable salads, cereal side dishes. From canned food, you can cook soups for lunch and eat them as a separate dish.

Such varieties contain a lot of useful amino acids, but at the same time they have a high fat content, which adversely affects the figure. Red fish with a diet is allowed only in limited quantities 1-2 times a week, no more. If possible, the following varieties should be discarded if possible:

It is important for women who are on a diet to know about products to lose extra pounds. Fish is considered useful for weight loss of low-fat or fatty varieties, it is recommended to boil, bake or stew it. Fish dishes are distinguished by a high content of protein, fatty acids, micro- and macrominerals. It is worth learning how to cook fish correctly in order to lose weight quickly and without harm.

What is the benefit for a person

Before using the product in the diet, you should find out what the benefits of fish are for weight loss. Its pulp is useful due to the content of low-calorie protein, which contains 25%. Easily digestible amino acids are digested in the stomach in 1.5-2 hours. It is also useful due to the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They strengthen the heart, prevent heart attacks, strokes, atherosclerosis. Fatty acids cleanse blood vessels of cholesterol, stimulate the brain, nervous system, and restore metabolism.

The most dietary varieties are white lean breeds: pike, cod. It is included in the diet for weight loss more often than fatty marine varieties. Salmon, trout or pink salmon contain more fatty acids that speed up metabolism, so they are also allowed to be included in the diet for weight loss. Smoked and fried will not work, but stewed or boiled will be ideal for weight loss.

On a diet, it is allowed to eat up to 800 grams of fish per day, so as not to burden the kidneys and liver. It is best paired with vegetables, white poultry, egg whites, and low-fat dairy products. For weight loss, you need to choose the right fish meat:

• frozen fillet - best suited in terms of safety, but could lose some of the vitamins;
• fresh carcass - worth buying from trusted merchants; the meat should be elastic, and the fish eyes should be clear;

Low-fat varieties

The lowest-calorie fish is included in the group of river or lean sea breeds. These include bream, pike, river perch. Of marine varieties, pollock, hake, flounder, cod, navaga are suitable. The approximate calorie content is 70-100 kcal, and there is only 4% fat. Varieties with properties of medium fat content up to 8% and 100-140 calories per 100 grams include pink salmon, low-fat herring, catfish, pike perch, catfish. It is useful to include trout, carp, horse mackerel, tuna and sea bass in the diet for weight loss.

Fat sea fish

A calorie content of 200-250 kcal per 100 grams can boast of fish from cold seas. This group of fatty varieties includes eel, mackerel, halibut, sturgeon, any red. They are distinguished by a high content of useful fatty acids, but should not be included in the daily diet - they do not contribute to weight loss. It is better to combine low-fat varieties to stimulate metabolism and lose weight.

fish diet

The fish menu is considered popular, allowing you to lose up to 3-4 kg per week. There are certain rules that promote safe weight loss

1. Most of all, low-fat fish varieties should be included in the diet: pollock, hake, flounder, cod. Eat trout, salmon, mackerel occasionally. Up to four times a week, pink salmon, tuna and carp are allowed.
2. Fish is ideally stewed, steamed or in water, grilled without oil.
3. The best side dish will be fresh or stewed vegetables, cabbage, zucchini, carrots. From greens, give preference to arugula, spinach, lettuce.
4. Do not combine potatoes, eggplant, pasta, white rice with fish meat.
5. Replace salt with lemon juice and spices.
6. Keep an eye on the water balance - at least two liters a day to stimulate weight loss.
7. Half a glass of dry red wine per day is allowed.
8. Eat fractionally, five times a day, it is allowed to consume up to 600 g of fish fillet per day for weight loss.
9. Ban on sugar, confectionery. A glass of kefir can become a snack.

For 7 days

For an effective weekly diet to bring a loss of five kilograms, follow an approximate meal plan from the table:

Fasting day

For quick weight loss or support for the achieved result, a fasting day is suitable. Any fish can be used in a diet. Here are some dietary options:

1. Five doses of equal amounts of boiled fish without salt (400 g), tomatoes, cucumbers, cabbage. You can drink green tea or clean water during the day.
2. After waking up, drink a glass of water, eat an egg, yogurt, tea for breakfast. Second breakfast - boiled cod, vegetables. Before lunch, two glasses of water, for lunch and dinner - steam catfish, vegetables with lemon and herbs. Drink herbal tea at night.

How to cook dietary fish

Proper low-calorie cooking of fish representatives involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make a broth, use it for soup. If you have a slow cooker or double boiler, you can steam, stew with vegetables and spices. For dinner, it is allowed to bake the fillet in the oven under foil or fry in a grill pan without oil.

boiled

A simple meal option would be boiled fish, which contains a minimum amount of calories. For manufacturing, take a large carcass, clean from scales, gills and internal organs. Put the chopped pieces in a saucepan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Boil until tender and eat chilled.

For a couple

It turns out very tasty low-fat steam fish in a slow cooker for weight loss. For making it is better to take large pieces, and to create steam, use vegetable broth with herbs. Place the pieces on the multicooker grate, after pouring fragrant water into the bowl. Set the mode to “Steamed”, cook for about half an hour until the meat changes in color. The dish can be eaten cold or hot.

In the oven

An evening meal option will be fish in the oven for weight loss. For baking, medium to high fat varieties are suitable, and if using low-fat, they should be accompanied by a small amount of olive or butter for softness. Put the pieces on a baking sheet or in a mold, wrap in foil, pour over a light lemon and basil sauce, bake for half an hour at 190-200 degrees.

Dishes

There are various dietary fish recipes for weight loss, including step-by-step instructions with a photo of each stage. They will teach chefs how to prepare low-calorie dishes that taste good and look good. The most popular of them include white lean fish, combine it with vegetables, lemon juice, herbs and spices.

With vegetables

• Cooking time: 1 hour.
• Servings: 4 persons.
• Calorie content of the dish: 87 kcal per 100g.
• Destination: for lunch.
• Cuisine: Russian.

Fish with vegetables for weight loss is considered a popular recipe used to make a delicious lunch or dinner. Flounder or cod is optimal for this. From vegetables, it is permissible to choose onions, carrots, zucchini, accompany them with apples to add exquisite sourness. To make the meat not too dry, make a sauce of low-fat sour cream or butter.

Ingredients:

• flounder - 1 kg;
• apples - half a kilo;
• leek - 100 g;
• lemon - 1 pc.;
• butter - 10 g;
• sour cream - 150 ml.

Cooking method:

1. Lubricate the saucepan with oil, put slices of apples, onion heads, pieces of fish on the bottom.
2. Sprinkle with lemon juice, close the lid, simmer over low heat for half an hour.
3. Take out the flounder and vegetables, boil the broth to half. Top with sour cream.
4. Serve with vegetables and drizzle with sauce.

in foil

• Cooking time: 1 hour.
• Servings: 2 persons.
• Calorie content of the dish: 82 kcal per 100g.
• Purpose: for dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Fish in foil for weight loss is great as a dinner. It is optimal to combine it with vegetables and low-fat cheese to get an appetizing crust and a delicate creamy taste. How to cook trout in foil is described in the recipe below. You will get an exquisite dish with a delicate taste. Of the spices, it is allowed to use salt and black pepper, but you can replace them with lemon juice.

Ingredients:

• trout fillet - 4 pcs.;
• leek - 2 pcs.;
• garlic - a clove;
• tomatoes - 2 pcs.;
• water - half a glass;
• onions - 1 pc.;
• vegetable oil - 30 ml;
• mozzarella - 20 g.

Cooking method:

1. Chop the onion into strips, crush the garlic, cut the leek into rings.
2. Put the onion, garlic, portioned pieces on the oiled bottom of the baking dish. Lay tomato slices on top, fill with water.
3. Cover with foil, put in the oven at 200 degrees for half an hour.
4. Remove the foil, leave for 10 minutes, sprinkle with cheese.

fish cakes

• Cooking time: 1 hour.
• Servings: 4 persons.
• Calorie content of the dish: 105 kcal per 100g.
• Destination: for lunch.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Delicious fish cakes for weight loss can be prepared from any white breeds. Carrots with onions and many spices add piquancy to their taste. Allowed to use white pepper, ginger, marjoram, celery root, nutmeg and fresh or dried parsley. Cutlets cannot be fried, because they will not be dietary. It is best to steam them or boil them in vegetable broth like meatballs.

Ingredients:

• cod - 900 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• eggs - 2 pcs.;
• vegetable oil - 20 ml;
• parsley - 20 g;
• spices - 10 g.

Cooking method:

1. Cut the carcass into slices, pass through a meat grinder along with onion slices.
2. Grate the carrots on a coarse grater, sauté until golden, add to the minced meat with eggs.
3. Add spices, mix, form cutlets.
4. Boil for a couple, sprinkle with herbs.

Video

In Soviet times, fish day was announced twice a week in all public canteens. Today there are no canteens, and this useful tradition is irretrievably lost. And completely in vain. Fish is a very tasty and healthy product that contains many essential nutrients. At the same time, its calorie content is low, which allows it to be successfully used in diets for weight loss.

In principle, fish can replace the consumption of meat by 100%. This is a complete protein product, and some of its types are even more high-calorie than pork. The only difference is that fish oil does not raise the level of "bad" cholesterol in the blood. It mainly consists of unsaturated fatty acids omega-3 and omega-6, which heal the body, improve the functioning of the cardiovascular system, protect the liver and stimulate fat burning.

There are other reasons why fish for weight loss is one of the most suitable foods:

It is not for nothing that in those countries where fish and seafood form the basis of the diet, the lowest mortality from cardiovascular diseases, high life expectancy. It is almost impossible to meet fat people there (except tourists!).

Choosing the Right

It is very important to understand what kind of fish you can eat when losing weight. If for health purposes the most useful are its fatty varieties: eel, halibut, the sturgeon family, then just for those who want to lose weight, they are on the red list. Calorie content of 100 grams, depending on the method of preparation, can reach up to 250 kcal, despite the fact that boiled beef contains only 100-120 kcal. So lovers of salmon and fat herring will have to temporarily abandon them.

Medium-fat varieties such as horse mackerel, pike perch, pink salmon, catfish and carp contain 4-8% fat. Their calorie content is approximately equal to meat. Boiled fish is always lower in calories than fried fish.. Moreover, during cooking, part of the fat remains in the water and is not used. It is better to eat fish with a vegetable side dish. Such dishes are easily digested and at the same time relieve hunger for a long time.

But the most effective for weight loss is lean fish, the fat content of which is not more than 4%. This is the majority of river fish species. From the sea it is: hake, pollock, cod, flounder and others. Their calorie content is on average 70-90 kcal per 100 grams - almost half as much as in meat.

Just two unloading days on lean fish and in a month you can get rid of 3-4 kilograms without any effort.

A detailed list of all types of fish, indicating their caloric content and nutritional value, if desired, can be easily found on the Internet. This will help you navigate at first and choose the most suitable fish for yourself, taking into account individual taste preferences, financial capabilities and the type of diet chosen.

You need to be careful with river fish - it often contains helminths and their eggs. To protect yourself as much as possible, you need to cut it with a special knife on a separate cutting board and then wash your hands thoroughly. Boil or steam for at least 20 minutes. And large - be sure to cut into pieces weighing no more than 100 grams. There are no helminths in marine fish.

Best Recipes

There are thousands of ways to cook fish. But the easiest and most effective way to lose weight is to simply boil it and eat it with fresh or stewed vegetables. In this form, it is best absorbed, and the dishes themselves are very low in calories and satisfy hunger for a long time. By the way, when cooking, carcinogens are not formed, as when frying in a pan.

You will have to exclude from the diet all fish dishes seasoned with mayonnaise, with the addition of sour cream, and a combination of fish and potatoes. But the most harmful and high-calorie dish is fish fried in batter and breading. Its caloric content increases significantly and it will definitely not work to lose weight on such a diet.

Here are some recipes for simple, tasty and low-calorie fish dishes that are easy to prepare at home:

Seafood dishes are no less useful: scallops, shrimps, mussels, octopuses, rapana. Of course, it is difficult to call them dietary, and the price for them is quite high. But in order to diversify the menu, it is quite advisable to periodically include them in the diet.

When buying frozen seafood, you need to be sure that they have not been repeatedly frozen, otherwise you can easily get poisoned.

Size and species don't matter - all fish are good for weight loss. Scientists have found that regular consumption of fish and fish oil can help reduce body fat, lower leptin levels and blood pressure, improve insulin sensitivity, and improve heart health. The only thing to limit is the consumption of salted fish, as salt causes bone problems. So, here is a list of the 6 best options for weight loss. You will also learn about which fish is the most useful for weight loss and how it will help you lose weight, how to prepare and eat it.

• Fish is a good source of protein

If you want to lose weight efficiently, you must focus on fat loss, not muscle mass. Fish is a good source of protein and therefore will help you build muscle. Muscles, hormones and enzymes are made from protein. Thus, the correct daily dose of protein helps to maintain an active metabolism, balance hormones and all other functions of the body.

• Fish enriched with omega-3 fatty acids

Most of us are aware that fish is a good source of omega-3 fatty acids. But how does it help in weight loss? The omega-3 fatty acids found in fish help your body achieve the recommended ratio of omega-3 to omega-6 fatty acids. And it helps reduce inflammation in the body caused by excessive amounts of omega-6 fatty acids found in most unhealthy foods. Because uncontrolled inflammation can stress the body and lead to weight gain, fatty fish can help reduce inflammation.

• Low triglycerides

Do you think that you should not eat fatty fish in order to become slim? Not properly. Fatty fish are rich in omega-3 fatty acids and help lower blood triglycerides. This, in turn, prevents the risk of cardiovascular disease, increases energy levels and suppresses all causes of obesity.

• Omega-3 fatty acids as a natural antidepressant

Depression is a serious illness that can be caused by genetic or environmental factors. The diet that most of us choose has an unbalanced ratio of omega-3 and omega-6 fatty acids. It has been found that people who eat the wrong amount of fish and fish oil do not reduce their stress levels and increase their absorption and use of glucose. Both stress and excess glucose can lead to weight gain. Fish should be eaten when losing weight to stay healthy mentally and physically.

• Fish are low in calories

Another reason why fish is a great food option when you are in the process of losing weight is that they are very low in calories. For example, you can grill or boil fish with vegetables, and the calorie content will not exceed 350 calories. In addition, you will definitely not get hungry for the next two hours. Even low-fat fish gives this effect, and there are a great many recipes for its preparation.

So, this is the voice of science, which strongly says that fish is good for weight loss and that fish should be eaten. Now let me advise which fish is healthy and suitable for a diet that is losing weight.

What kind of fish to eat when losing weight - TOP6

1. wild salmon

Wild salmon is a red oily fish that is rich in omega-3 fatty acids and is therefore considered one of the best fish for weight loss. You will get 200 calories from 100g of salmon. It is rich in vitamin A, folic acid, niacin, vitamin B 12, calcium, magnesium, phosphorus and protein. In fact, scientists have found that eating salmon helps reduce BMI by 5.6% compared to whey protein.

Canned or not, tuna is good for you if you're trying to lose weight. It is rich in omega-3 fatty acids, EPA and DHA. A bowl of canned tuna gives you 179 calories and 39.3 grams of protein. Tuna is also a good source of calcium, iron, potassium, phosphorus, vitamin A, folic acid, niacin, and vitamin B12. This fish can be prepared easily: tuna salad, sandwiches, casserole or pasta.

Mackerel is an oily fish that is a close relative of tuna. Is it possible to eat mackerel while losing weight? Of course, yes, like any other fish! It is high in protein, omega-3 fatty acids, EPA, DHA, vitamin B 12 and selenium. All of these nutrients help reduce inflammation, improve metabolic rate, and build muscle mass. Dietary dishes from this fish are simply amazing. You can boil it, fry it, stew it, or make a curry out of it.

1. Herring

Like any other oily fish, herring is also rich in omega-3 fatty acids. You will get 210 calories from 100 grams of herring fillet. It is also a good source of vitamins A, D and B12, calcium, phosphorus, potassium and selenium. Steam or grill herring with vegetables, you will definitely like it. The FDA recommends eating herring twice a week.

1. Pacific cod

Cod liver oil is already known for its hair growth and health promoting properties. But if you are not comfortable taking dietary supplements, you can eat cod directly. You will get 90 calories from 100 grams of cod fillet. It is an excellent source of vitamin A, choline, magnesium, calcium, phosphorus, potassium and selenium.

Hilsa belongs to the herring family and you can get 330 calories from 100 grams. It is mainly distributed in India, Bangladesh and Sri Lanka, but hilsa is available all over the world. It is also a very good source of vitamin C and calcium.

The 6 fish listed above will help you reach your target weight. But you can include any other fish in your diet and see good results. Now let me give you an idea of ​​what a diet chart should look like.

Sample diet for one day

This sample gives you a good idea of ​​what to eat, when to eat, and how much to eat. Follow this example, and you will effectively and correctly lose weight. But also do not forget about physical activity. Their work in symbiosis is much more effective.

Remember!

• Consume other protein sources such as chicken breast, turkey, beans, soy chunks, and mushrooms to provide your body with a complete set of essential amino acids.
• Eat 3-4 types of vegetables and at least 3 types of fruits per day.
• Include whole grains and healthy fats in your diet.
• Eat 5-6 times a day.
• Drink plenty of water.
• Get proper rest and sleep for at least 7 hours a day.
• Do strength and cardio workouts at least 3-4 times a week.
• Don't starve.

Attention: due to increased water pollution, there is a high risk of mercury poisoning, so fish must be purchased from reliable sources.

In conclusion, fish is low in calories and rich in protein and healthy fats, making it highly nutritious. Eating fish regularly can help you lose weight, improve bone health, and prevent skin problems and hair loss. Dare!