6 Ways Eating Fish Can Help You Lose Weight, Dietitians Say
Protein bars and protein shakes? Nah, eat a salmon fillet! Fish is one of the healthiest foods you can add to your weekly meal plan. It is rich in all kinds of nutrients that benefit your body in multiple ways, including weight loss. Fish is an essential part of the Mediterranean diet, considered the best diet for weight loss. So it’s easy to conclude that eating fish is a big part of the success of this diet.
But what is? How Does Eating Fish Help You Lose Weight? We spoke with a few registered dietitians about how fish can help you in your weight loss efforts, as well as some of the other amazing benefits eating it provides. Here’s what they had to say – and for even more healthy eating tips, be sure to check out our list of the 7 Healthiest Foods To Eat Now.
“Fish is a great source of complete protein, which is important in helping you feel full when trying to lose weight,” Jinan Banna, PhD, RD said. âIt can help prevent overeating. A diet lacking in protein can make you hungry. If your diet consists mostly of simple carbohydrates, for example, you might not feel easily satisfied. So, rather than consuming a lot of potatoes, white rice, and other similar foods as part of your meal, you’ll want to be sure to eat them in moderation and include a serving of protein-rich foods like fish. “
Here is the # 1 best fish to eat, according to a dietitian.
âFish is an excellent source of high quality protein. While protein does a lot of things in the body, from a digestion standpoint, it helps you get fuller faster and stay fuller for longer,“said Amy Goodson, MS, RD, CSSD, LD, author of The sports nutrition manual. âSo when you add protein like fish to meals, you’re more likely to stay satisfied for longer. And if you choose fatty fish like salmon, trout, or tuna that contains omega-3 fatty acids, you get a double benefit! Fat also contributes to satiety and omega-3s are heart healthy fats, so it’s a win-win! “
Along with fish, here are the 26 best omega-3 foods to fight inflammation and support heart health.
“By choosing to eat fish rather than high-fat animal products like beef or pork, you significantly reduce [number] of calories you eat at a meal, âsays Trista Best, MPH, RD, LD Balance One supplements. “Fish can also be prepared in a tasty way without adding excess fat and high calorie ingredients like cheeses and creams. Fish is also often associated with nutrient-dense vegetables like asparagus and squash, which increases the overall nutritional quality of your meals while calorie density decreases. “
Do not know how to cook fish at home? Try any of these 61 Best Healthy Fish Recipes For Weight Loss.
Did you know that decreasing inflammation in your body not only helps you live longer, but is also linked to weight loss? A study published by the Archives of medical science points out that finding ways to “manage obesity” can help reduce the risk of disease by decreasing inflammation.
“Omega fatty acids in fish will help reduce the inflammation you are probably feeling in your body“Says Best.” As this inflammation decreases, you will see a change in the scale, but also in your energy. Chronic low-grade inflammation is linked to mental and physical fatigue. Once your energy has improved, you may be more inclined to participate in physical activity, which can lead to weight loss. “
âFish is a low calorie, high protein choice that is perfect for a weight loss plan,â Brenda Braslow, MS, RD with MyNetDiary said. âPer ounce, fish (uncooked) contains on average about 30 calories. It is one of the lowest calorie protein foods compared to other sources of protein, such as lean beef at 56 calories per ounce, lean pork tenderloin at 33 calories per ounce, or kidney beans at 36 calories per ounce. Of course, you want to prepare fish without too much fat. Grilled, baked, boiled or sushi is very low in calories. Frying fish or adding rich sauces increases calories and will not help you lose weight. “
“Foods high in protein like fish also help keep your blood sugar stable,” says Lisa Young, PhD, RDN, author of Finally full, finally thin. “It will help you stay satisfied and keep your calories in check. (Without you having to count calories.) Oily fish like salmon and tuna get that extra boost because they also contain heart-healthy, anti-inflammatory, and heart-friendly omega 3 fatty acids.
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