Top 9 Health Benefits of Fish in the Diet for Weight Loss

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During weight loss diet program, most people are getting frustrated instead of having fun. The reason is actually very basic, why they are so frustrated because they think during diet, they won’t be able to eat something delicious. It is because most of delicious foods are sinful for their diet. Well, is it true? Perhaps, they just don’t know that not all delicious foods are sinful. One example is fish. Fish is among healthy foods for weight loss because two main health benefits of fish in the diet are not only great to lose weight but also good to maintain health.

Types of Fish during Diet

However, since fish is among the varieties of seafood are weight loss foods, you should be careful with the cholesterol level that may be found in the fish. That’s why you should know some varieties of fish that highly recommended during weight loss diet, while some others fish are better to be avoided. So, during weight loss, adding the five fish mentioned below are highly recommended because they are not only great for weight loss but also good to maintain overall health.

  1. Wild Salmon
  2. Tuna
  3. Pacific Cod
  4. Halibut
  5. Sardines

Those are the top five fish you should add to your daily diet. They are not only packed with essential nutrients, low in calories but also really good for weight loss. Though the way you cook them is also really matter.

Fish and Weight Loss

According to research study published in 2007 in the “International Journal of Obesity” regarding fish and weight loss, stated that those who are including fish in their diet are more successful in losing weight compared to those who aren’t including fish in their diet. Fish is excellent source of omega 3 fatty acid as well as protein. To learn more about the connection between fish and weight loss below is the list of health benefits of fish in the diet.

  1. Low in Calories

Healthy foods are those that are low in calories but packed with other essential nutrients. Fish, especially the top five fish mentioned above are low in calories but packed with other important nutrients such as vitamin B12, omega 3 fatty acid, protein and many more.

  1. Decreases the Risk of Type 2 Diabetes

When a person is diagnosed with certain types of diabetes especially type 2 diabetes, they thought that their weight is the root of their problems. Well, eating fish which is great for weight loss will help in reducing the risk of type 2 diabetes. So, don’t hesitate to add fish to your daily diet because it is not only good for maintaining your weight but also preventing some serious diseases.

  1. Good for Cardiovascular Health

Do you know that cardiovascular health may affect your weight? Not everyone knows about this fact but if you have healthy heart, your metabolism will be in great stage, so it is easier for you to maintain your weight. So, if you want to have ideal weight, you should maintain your cardiovascular health as well and eating fish which is rich of vitamins, minerals and omega 3 fatty acid is a shortcut to healthy heart.

  1. Rich of Omega-3 Fatty Acid

Omega 3 fatty acids health benefits are essential for weight loss. It is because the ability of omega 3 fatty in reducing the risk of inflammation. Less people know about the fact that inflammation is the root of several health conditions and weight gain is among one of them. So, consuming foods rich of omega 3 fatty acid is excellent solution to lose some weight or maintain your ideal weight.

  1. Loaded with Protein

There is no point of you to do body building and exercises if there is no enough protein in your body. One of the health benefits of protein is to develop healthy muscle and maintain the muscle strength. During weight loss diet, you need protein to keep balancing your body so when you losing weight, you still have the strength.

  1. Excellent Source of Iron

The most amazing thing you could get from consuming fish is endless source of iron. Iron is one of the essential minerals you need for your metabolism. Some health benefits of iron are promoting the production of red blood cells, preventing anemia and optimizing the cells regenerations. When body metabolism is in healthy pace, nutrients will be optimally absorbed and weight will be well-maintained.

  1. Makes You Full Longer

Fish like pacific cod is excellent choice for your lunch or dinner. This type of fish has incredible satiating effect so you could maintain your eating habit. Just a serving size of pacific cod you could feel full longer and stop your craving toward unnecessary snacks. In other words, just putting this fish to your daily list you could control your calories consumption and prevent weight gain.

  1. Maintains Your Energy Source

During diet, consuming foods that could help maintaining your energy source is important. It means you don’t need to eat a lot but enough to give you energy and fish is excellent source of energy you need. That’s why benefits of fish oils are also to maintain energy and immunity system.

  1. Super Healthy Snack

Who said that during diet program you are not allowed to snack? Well, there are a lot of options of super healthy snack and fish is among the healthiest foods recommended for snacking.

Cautions of Fish during Weight Loss Program

As mentioned above, some fish are great for weight loss but there are some fish you should avoid entirely. It is among the cautions you should know about how to choose the best fish for your weight loss.

  • It is always better to choose wild fish instead of the farmed ones. Though you should aware of the possibility of mercury contamination. That’s why you should know where your fish have come from.
  • Most seafood contains cholesterol. That’s why though fish is really good, super healthy and amazingly delicious, consume it in moderate amount is the key to the success of a weight loss diet.
  • As mentioned above, the way you cook fish is also really matter. It is better to steam or grill the fish instead of fry them. Fish stick is probably delicious but it is recommended if you are in a strict weight loss diet program because to make fish stick, you need bread crump which is considered carbs and then fried which will increase the cholesterol level.

One important to note, no matter what kind of fish you are eating, it is better to choose the fresh ones. The bad ones are only causing more problems to your health. Moreover, it is better to choose the ones already filleted because eating fish along with their head are as bad as eating bad fish contaminated with dangerous toxins.

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