Are you looking for a way to balance your diet or even shed a few pounds as we head into the holiday season? Who doesn’t want to impress guests or get a jump on their resolutions for the New Year?! If you are like many Americans who are looking to maintain or even lose weight this season, fish might be the best solution for weight control.
If you or your family members have weight-loss goals, you probably have considered all the parts that go into this endeavor including exercise, hydration, and of course, healthy eating. That is where fish consumption comes into play. Let’s take a look at why fish is such a great food rich in protein and minerals.
Why Fish For Weight-Loss?
According to Kristen Smith, MS, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, “Most fish are high in protein but contain fewer calories than other protein sources, like poultry or beef. This makes fish a good choice for the main meal for both satiety and calorie intake. Even more importantly, many fish are also loaded with omega-3 fatty acids, an essential nutrient that promotes heart and brain health.”
Two well-respected studies, one from the American Journal of Clinical Nutrition and the other from the International Journal of Obesity, concluded that by incorporating fish into your weight-loss diet, not only can you lose more weight, but you reduce your glucose and cholesterol levels. This is key because while other weight-loss diets boast results, not many can say they help fight two major factors that contribute to heart disease.
The studies also identified fish with high levels of Omega-3’s as being particularly effective at helping patients lose weight. These fatty acids work together to combat high blood pressure among other unhealthy symptoms.
What Types of Fish?
There are several types of fish that can help you along your weight-loss journey. Tuna is famed for being a protein-rich option that keeps calories down. Cod is also a favorite for dieters because it has a mild flavor and impressive nutrient profile. A standard serving has just 89 calories and 20 grams of protein, which research suggests may lead to increased satiety.
For a really simple, nutritious, and easy-to-cook meal, consider 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 finally my favorite, salmon, is a must add to the menu list for those hoping to keep their meals balanced and healthy. Wild salmon is a great source of lean protein and omega-3 fatty acids. Not only is it tasty, but also keeps you satisfied for hours after eating.