You’ll see enough contradictory weight loss advice on your social media feed to make you dizzy. Everyone agrees that protein is an important part of your diet. If you are looking for an excellent source of protein, then fish is the way to go.
Lena Bakovic is a registered dietitian and nutritionist at Top Nutrition Coaching. She says fish is a great source of protein. Eating enough protein will make you feel more satisfied and full after a meal, and it may also prevent overeating throughout the day.
You can be confident that choosing fish for your lunch or dinner will help you achieve your weight loss goals. A review concluded that eating fish regularly can help maintain a healthy weight, and it is linked to a smaller waist circumference and a lower metabolic syndrome risk. 1
How does eating fish, besides providing protein, help you lose weight? Fish contains anti-inflammatory compounds and omega-3 fatty acids. Omega-3 fatty acids are good for you. They can help reduce abdominal fat and lower your body weight. Bakovic says that omega-3 fatty acids have been studied extensively for their anti-inflammatory effects, cardioprotective properties, including the lowering of serum triglyceride, and their protective role in mental health. The American Heart Association recommends eating two fish meals a week.
We’ve now got you hooked, so let’s dive into the seven best types of fish to eat if weight loss is what you’re after. What’s on your dinner menu?
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1. Herring
This flaky, soft fish is rich in healthy fats and has a strong flavour. This small study examined omega-3 intake and found that those who consumed 1,000 milligrams per day of essential fats lost more belly fat than other participants. Three ounces of herring contain more than 1,300mg of omega-3s.
2. Mackerel
Mackerel, another fish with a bold flavour and oily texture, is packed with omega-3 fatty acids. It also contains 16 grams of proteins in a 3-ounce portion. One serving of mackerel also contains over 2,000 mg of omega-3 fatty acid. According to the FDA, king mackerel is high in mercury and can be harmful to pregnant women or children. The FDA recommends choosing Atlantic mackerel and Pacific chub, as they are smaller fish that contain less mercury. 7 This Gochujang Glazed Grilled Macabrel is a delicious way to enjoy this tasty fish.
3. Trout
Trout is also a good source of vitamin D, which may play a role in promoting a healthy metabolism. Trout also contains vitamin D. This vitamin is believed to play a part in a healthy metabolic rate. 1 Trout tastes best when smoked.
4. Salmon
Did you know that salmon is also good for your weight loss? Researchers are studying a hormone called calcitonin, which is found in salmon. Early research suggests that salmon can increase calorie burning and slow stomach emptying, making you feel more satisfied for longer.
5. Sardines
The sardines in a 3.75-ounce canned are high in protein and omega-3s. Cans of sardines are also a good source of calcium, as you can eat them (tiny!) She says that the bones of the fish are a good source of calcium. Try this Spicy Linguine with Sardines if you have never had sardines before.
6. Tuna
Canned Tuna is an excellent lunch and contains essential fatty acids and protein. According to California’s Environmental Protection Agency (EPA), canned albacore is higher in omega-3s but contains more mercury. You can choose light tuna if you are concerned about mercury. You can start your lunch with one of the 16 healthy ideas that begin with a tuna can.
7. Cod
Cod has a mild flavour, making it a great choice for those who don’t like the taste of fish. Cod is also a good source of iodine, which our bodies need to make thyroid hormones. Cod has a lot of iodine, which is found in many foods. It is necessary to produce thyroid hormones, and a healthy thyroid is essential for weight management.
The Bottom Line
Eating fish is one of the healthiest things you can do. Find a fish type and preparation method that you enjoy, and you will be helping your body and achieving your weight loss goals with each meal.
