Eating More Fish To Lose Weight

Eating fish can help with your weight-loss goals — provided you’re choosing the right kind. Most fish are high in protein but contain fewer calories than other protein sources , like poultry or beef, says Kristen Smith , MS, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Protein-rich foods, she explains, can help increase satiety and prevent overeating at or between meals. Moreover, many fish are also loaded with omega-3 fatty acids , an essential nutrient that promotes heart and brain health .

Of course, it’s important to note that adding seafood to your diet doesn’t automatically guarantee weight loss, says Cara Harbstreet, MS, a registered dietitian and founder of Street Smart Nutrition . But incorporating nutrient-dense fish into a balanced diet — and committing to regular exercise, hydration and good sleep — can help propel you toward your weight-loss goals.

Canned tuna hits the meal plan trifecta: It’s affordable, versatile and good for you. “Tuna canned in water offers a protein-rich option [for people trying to lose weight], ” says Smith, “yet still keeps calories to less than most chicken options at a comparable portion size.” Think: 73 calories for a 3-ounce serving of canned tuna versus 126 calories for 3 ounces of grilled chicken .

Healthiest Fish To Eat, According To Experts

“Canned options are shelf-stable and incredibly convenient for quick and simple meals, ” Harbstreet adds. (Just make sure you stick to light tuna, since it’s considered a low-mercury fish .) Mix it with avocado and spread it on apple slices for a snack or toss it with cucumbers and spinach for a filling, low-carb salad .

With a mild flavor and impressive nutrient profile (including vitamins B12 and B6), cod makes an excellent addition to any weight-loss meal plan. A standard serving has just 89 calories and 20 grams of protein , which research suggests may lead to increased satiety. 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.

Another European study found people who ate five servings of cod per week as part of an eight-week, low-calorie diet lost nearly four more pounds compared to people who ate the same amount of calories but no seafood.

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For a simple, nutritious meal, Harbstreet recommends picking up a frozen fillet of white fish like halibut. A 3-ounce serving of halibut supplies almost 20 grams of protein for just 94 calories. Plus, it’s packed with nutrients like selenium, magnesium and vitamin B12.

“And because white fish is less oily than salmon, ” Harbstreet says, “it can be baked without thawing, ” making it super easy — and fast — to cook. Try it with a side of steamed spinach or whip up fish tacos with mango salsa .

These small fish are often overlooked but they’re inexpensive and an excellent source of protein. One can (about 4 ounces) contains 26 grams of protein and fulfills 30% of your daily calcium needs. Sardines are also rich in iron and vitamin D and can help decrease inflammation [which is important when trying to lose weight ] thanks to the heart-healthy omega-3s. And since they’re lower on the food chain, they contain fewer contaminants such as mercury and heavy metals. If you’re nervous about the taste, you can find canned versions with flavors like lemon olive oil and mango habanero. Try them as a quick snack on toast or as the star protein in salad or a grain bowl.

Eat Fish, Live Better: How To Put More Fish And Omega 3 Fish Oils Into Your Diet For A Longer, Healthier Life: Fletcher, Anne M., Mayer, Jean: 9780060916640: Amazon.com: Books

Not only is wild-caught salmon generally more flavorful than farmed varieties, it’s also a great source of lean protein and omega-3 fatty acids. Three ounces of wild salmon contains just 156 calories and 23 grams of protein , which “will help keep you satiated between meals while still keeping calories in check, ” Smith says.

For an easy meal, top a bed of greens and seasonal veggies with a serving of baked salmon or add smoked salmon to an omelet to score even more protein.

Paige Smith Paige is a freelance health and lifestyle writer, editor and perpetual optimist from Southern California. When she’s not crafting stories, she loves to read, travel and get sandy. See more of her at paige ashleysmith.com.We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Eat These Foods Every Week To Aid In Weight Loss

Adding a few seafood recipes to your repertoire can be a fantastic—and absolutely delicious—way to make sure that you're not always eating the same chicken and beef-based entrées. It's also a healthy option that can offer you a wide range of benefits. For instance, eating fish can improve your vision and reduce the risk of both heart disease and Alzheimer's disease, not to mention help you lose weight. That is, if you're eating the right amount and kind of fish.

According to the U.S. Food and Drug Administration, an adult should aim to eat around 2 to 3 servings or at least 8 ounces of fish each week. That gives you the opportunity to incorporate a few different types of seafood into your diet.

While you could choose to prepare drool-worthy dishes from different kinds of fish, there are a few specific options that are ideal for healthy weight loss. That's why you should check out the following suggestions from Lisa R. Young, PhD, RDN, nutrition consultant, adjunct professor of nutrition at NYU, the author of

Best Fish To Eat For Weight Loss

Medical expert board, as well as Paulina Lee, MSHS, RD, LD, functional gut health dietitian and founder of Savvy Stummy, LLC, who both have valuable recommendations for fish that can help with weight loss in a healthy, appetizing, and satisfying way.6254a4d1642c605c54bf1cab17d50f1e

. It contains omega-3 fatty acids which are essential for our diet. Omega-3sare nutrients that give our body energy and keep our heart, lungs, brain, and immune system working properly. This is important for someone trying to lose weight, especially because these fatty acids may also help to increase one's metabolism.

Along with these helpful benefits, omega-3s may also be able to help with with inflammation. Omega-3 fatty acids have anti-inflammatory properties, says Lee, and it's also something our bodies don't make on their own, so it's an essential nutrient that should be included through food or supplementation. Anti-inflammatory omega-3s work to reduce inflammation in the body, which may help reduce weight-related inflammation.

The Best Foods For Weight Loss, According To Experts

You might also want to take a peek at our tempting tuna recipes if you're looking to improve your health while losing weight. Tuna is full of nutrients, like omega-3 fatty acids, vitamin D, and selenium, Lee says. Selenium is an essential nutrient needed by our thyroid to function optimally. Because the thyroid is in charge of metabolism, a poorly functioning thyroid could affect our ability to lose weight, so eating selenium-rich foods may help. One study showed that an increased intake of dietary selenium resulted in a decrease in body fat.

Beyond that, Young says that skipjack tuna is considered a light tuna—meaning it has a lower mercury level than most other fish, while adding that tuna also contains DHA (docosahexaenoic acid), which is an omega 3 fatty acid.

Young points out that tuna is a very affordable option and has a long shelf-life if bought canned, which are definitely perks to consider.

Eat Fish, Live Better: How To Put More Fish And Omega 3 Fish Oils Into Your Diet For A Longer, Healthier Life: Fletcher, Anne M.: 9780060158330: Amazon.com: Books

Cod is another fabulous fish to add to your diet that can help your body function properly due to the vitamins and minerals found in it. Specifically, Lee notes that cod fish is high in protein and low in calories and fat, while also being high in vitamin B that our body needs to manage stress, build neurotransmitters, metabolize nutrients, release energy from food, and so much more.

Young also explains that cod is low in calories and low in fat, but high in protein, making it very nutrient dense.

Anyone who enjoys eating halibut on a regular basis can also enjoy a handful of health benefits. Halibut is a great protein source when trying to shed some pounds, Young says while adding this fish to her list of recommendations. It contains a variety of nutrients such as phosphorus, selenium, magnesium, and vitamins B6 and B12.

Evidence Based Health Benefits Of Eating Fish

Found that deficiency and low levels of this vitamin were associated with greater fat accumulation on the body and increased risk of obesity.

When it comes to tiny fish you can buy canned, sardines take the cake. And Young suggests eating them for weight loss, saying they are high in iron, vitamin D, and omega 3 fats, which can help decrease inflammation. Additionally, they can benefit your bones and your heart, says the Cleveland Clinic. Young also tells

Sardines are another great fish source for omega-3 fatty acids, Lee agrees. Healthy fats can reduce inflammation, improve digestion, and feed some good gut bacteria to support gut healing. Sardines are also low in calories and high in protein.

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Finally, Young recommends flounder, which is a fish that can be eaten sautéed, steamed, and even roasted. It can also be purchased whole or in fillets, and often comes without skin.