You must have heard people suggest consuming fish to enhance cognitive health. But did you know certain fish can help in losing weight too? Fish are a good source of protein, healthy fat, vitamins, and minerals. They can help satiate your hunger, curb your cravings, and promote your overall health. In this article, we list seven fish that you should add to your diet to lose weight.
Fish To Consume For Weight Loss
1. Haddock
Haddock is a type of whitefish, which is a rich source of lean protein while being low in fat and calories. It can help manage weight as it increases hormone production like GLP-1 and cholecystokinin, which makes you feel full and satisfies your hunger.
2. Salmon
Salmon is another option that can help in shedding weight, while also improving heart health. It contains protein and omega-3 fatty acids that help reduce inflammation and promote fat burning. The high protein content keeps you full for longer, preventing unhealthy snacking. Also, salmon contains calcitonin, a hormone that slows down stomach emptying and enhances calorie burning.
Also Read: Tuna Vs Salmon: Expert Insights On Which Is Healthier For You
3. Tuna
Tuna is a lean fish packed with 22 grams per ounce of protein and less than 100 calories. Whether you enjoy fresh tuna or canned varieties (preferably in water rather than oil), this fish can be a great addition to your weight-loss meal plan. According toCalifornia’s Environmental Protection Agency, canned albacore tuna is rich in omega-3 fatty acids but has higher mercury levels. If mercury content concerns you, opt for canned light tuna instead.
4. Cod
For people who aren't fond of fishy flavours, cod can be a good choice. This white fish has a mild flavour and flaky texture. It is low in fat and calories while offering a good amount of protein, making it ideal for weight loss. It’s a great alternative to red meat and can be prepared in various ways, such as baking, steaming, or grilling.
5. Sardines
Sardines are small fatty fish high in protein, omega-3s, and calcium, all of which contribute to fat loss and muscle maintenance. According to the US Department of Agriculture (USDA), sardines contain 23 grams of protein per 3.75-ounce can and are rich in omega-3s. Since sardines are usually eaten whole, they provide more nutrients than other processed fish. Choose fresh or canned sardines in water to keep the calorie count in check.
Also Read: Should People With High Cholesterol Eat More Fish?
6. Mackerel
Mackerel is an oily fish rich in heart-healthy omega-3 fatty acids, which support heart health and aid in fat loss. Its significant protein content (16 grams in a 3-ounce serving) aids in enhancing feelings of fullness and maintaining lean muscle mass while on a calorie-restricted diet. As king mackerel is high in mercury, you should choose Atlantic mackerel or smaller mackerel choices.
7. Tilapia
Tilapia is a budget-friendly, low-fat, and high-protein fish that is perfect for weight loss. It’s mild in taste, easy to cook, and pairs well with various seasonings. Tilapia is also rich in essential nutrients like phosphorus and selenium, contributing to metabolism and overall health. Just be mindful of sourcing sustainably farmed tilapia to ensure quality.
How to Incorporate Fish into Your Diet for Weight Loss
To maximise the weight-loss benefits of fish, keep these tips in mind:
- Choose healthier cooking methods like grilling, baking, steaming, or poaching instead of frying.
- Pair fish with fibre-rich foods like vegetables, quinoa, or whole grains to create a balanced meal.
- Watch portion sizes, especially with fatty fish like salmon and mackerel, to avoid excessive calorie intake.
- Eat fish at least twice a week to get the full nutritional benefits without overconsuming calories.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]