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Adding a few seafood recipes to your repertoire can be a fantastic and absolutely delicious way to make sure you’re not eating the same chicken and beef dishes all the time. It is also a healthy option that can provide you with a wide range of benefits. For example, eating fish can improve your vision and reduce the risk of heart disease and Alzheimer’s disease, not to mention weight loss. That is, if you eat the right amount and type of fish.
According to the United States Food and Drug Administration, an adult should aim to eat about 2-3 servings or at least 8 ounces of fish per week. This gives you the opportunity to incorporate different types of seafood into your diet.
While you can choose to make drool-worthy dishes from different types 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, Ph.D., RDNnutrition consultant, assistant professor of nutrition at NYU, author of Finally full, finally thinand member of the Eat this, not that! expert medical advice, as well as Paulina Lee, MSHS, RD, LDfunctional gut health dietitian and founder of Savvy Stummy, LLC, both of whom have valuable recommendations for fish that can aid weight loss in a healthy, appetizing, and satisfying way.
Salmon
“Salmon is a great source of lean protein,” Young says. Eat this, not that!. “It contains omega-3 fatty acids which are essential in our diet. Omega-3 are nutrients that give our body energy and keep our heart, lungs, brain and blood working properly. our immune system. This is important for someone trying to lose weight, especially since these fatty acids can also help increase their metabolism.”
Along with these helpful benefits, omega-3s can also help fight 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 in diets. foods or supplements. All 3 work to reduce inflammation in the body, which may help reduce weight-related inflammation.”
Luckily, we have plenty of healthy salmon recipes for weight loss that you might want to try.
Tuna
You might also want to take a look at our mouth-watering tuna recipes if you’re looking to boost your health while losing weight. “Tuna is packed with nutrients, like omega-3 fatty acids, vitamin D, and selenium,” says Lee. “Selenium is an essential nutrient that our thyroid needs to function optimally. Because the thyroid is responsible for metabolism, a poorly functioning thyroid could affect our ability to lose weight, so eating foods high in selenium may help One study showed that an increase in dietary selenium intake led to a decrease in body fat.”
Beyond that, Young says that “skipjack tuna is considered a light tuna, which means it has a lower level of mercury than most other fish,” while adding that “tuna contains also 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 purchased canned,” which is definitely a plus to consider.
Cod
Cod is another fabulous fish to add to your diet that can help your body function properly thanks to the vitamins and minerals it contains. Specifically, Lee notes that “cod is high in protein and low in calories and fat,” while also being “rich in the B vitamins our bodies need to manage stress, build neurotransmitters, metabolize nutrients, release energy, ‘food energy, etc. more.’
Young also explains that cod “is low in calories and fat, but high in protein, which makes it very nutrient dense.”
Halibut
Anyone who likes to eat halibut regularly can enjoy a few health benefits as well. “Halibut is a great source of protein when trying to lose weight,” Young says of adding the fish to his list of recommendations. “It contains a variety of nutrients such as phosphorus, selenium, magnesium, and vitamins B6 and B12.”
Specifically, vitamin B12 has been shown to be helpful in the weight loss process. A study published in Nutrients found that deficiency and low levels of this vitamin were associated with greater accumulation of fat on the body and increased risk of obesity.
Sardines
When it comes to small fish that 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 fatty acids, which can help reduce inflammation.” Plus, they may benefit your bones and heart, says the Cleveland Clinic. Young also tells Eat this, not that!“This type of fish will leave a feeling full and full, causing a person to eat less frequently.”
“Sardines are another great fish source for omega-3 fatty acids,” agrees Lee. “Healthy fats can reduce inflammation, improve digestion, and feed good gut bacteria to support gut healing. Sardines are also low in calories and high in protein.”
Wade
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 skinless. And if you fancy an extra treat, it can also be breaded. “Flounder is high in vitamin B12 and low in calories and fat,” adds Young. “It’s low in saturated fat, which makes it a great option for weight loss.” In fact, focusing on foods that are lower in saturated fat and higher in healthy and unsaturated fats has been found to help reduce abdominal obesity. This makes plaice, along with the other fish on our list, an excellent weight loss choice.
So if you’re trying to incorporate more fish into your diet to achieve the weight loss goals you’ve set for yourself, this list is a great place to start. Also remember that how you prepare your fish is also important. When you can, try grilling or baking your fish and avoiding fried versions as much as possible.
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