Nutritionists often advise people who want to lose weight to replace meat with fish on their menu. This is very useful advice, but not all types of fish can be used for weight loss because there is a fish that is 2 times higher in calories than pork! So it’s better to include non-fatty fish in your weight loss menu.
You can lose weight quite successfully by controlling the work of leptin (hormones that affect body weight) in the body with the help of an excess of unsaturated fatty acids in fish. To do this, it is necessary to replace saturated animal fats (pork, lamb, lard, and other fatty meats) with them in your diet.
What fish is most useful for weight loss
Unfortunately (or fortunately), the famous phrase that the best fish is sausage does not fit into the code of healthy eating. It is clear that this statement is not suitable for those who are losing weight either. So let’s try to catch that golden fish that “gives” a slim figure.
To understand which fish is most useful for weight loss, you need to know its varieties well. Conventionally, all types of fish can be divided into fatty, medium-fat, and low-fat.
Fatty fish contains 8% or more fat. This group includes mackerel, eel, halibut, fatty herring, and sturgeon fish. If you look at the calorie content of such fish, fatty herring contains 210-250 kilocalories per 100 grams, and fatty mackerel – 180-220 kilocalories. Therefore, it is hardly advisable to replace such fish with, say, beef or even lean pork, which have a calorie content of about 120 kilocalories, when losing weight.
Medium-fat fish contains 4 to 8% fat. Medium-fat fish include species such as horse mackerel, pike perch, pink salmon, trout, tuna, sea bass, carp, catfish, and lean herring. These fish contain 90 to 140 kilocalories, which is about the same as meat. When losing weight, you can sometimes include medium-fat fish in your diet as an alternative to meat.
Low-fat fish includes varieties with a fat content of no more than 4%. If you have set yourself the goal of losing weight, then you should be hooked on fish from this group, that is, low-fat fish. You can eat cod, hake, pollock, bream, river perch, pike, flounder, roach, haddock, and haddock without remorse. The calorie content of these species is only 70-100 kilocalories per 100 grams. The most effective weight loss will be due to this replacement of meat with fish.
But still, no matter how useful fish is for losing weight, it also needs to be in moderation. Nutritionists recommend eating fish 3 times a week – the optimal rate for weight loss and health.
The benefits of fish for human health
Studies conducted by American scientists have shown that regular consumption of baked or boiled fish significantly reduces the risk of developing heart arrhythmias. In turn, French doctors have conducted their own research and believe that regular fish consumption reduces the risk of developing colon cancer.
Fish oil, that is, the very polyunsaturated fatty acids Omega-3, which our body can only get from food. They are useful because they strengthen the heart and blood vessels, stimulate the brain, and lower blood cholesterol.
Fish is a source of complete protein, which differs in its properties from pork and beef proteins. Moreover, fish protein is digested much better by the enzymes of the digestive tract and is perfectly absorbed in the body. The percentage of assimilation reaches 95-98%.
In addition to protein, it contains vitamins, fats, and extractive substances that boost human immunity and improve vision. Fish meat contains a lot of complete muscle proteins. When proteins act on the digestive glands, a large amount of juice is released, which allows the fish to be digested in the human body in two to three hours.
Equally important is the presence of minerals in fish – fluorine, calcium, and phosphorus, which are so necessary for our bones and teeth. Potassium removes excess water and salt from the body and is useful for muscle function. Magnesium is involved in cell regeneration and metabolism, iron is necessary for hematopoiesis, and iodine is essential for the thyroid gland. In addition to the above trace elements, fish is full of other useful elements, namely copper, sodium, chlorine sulfur, manganese, cobalt, and bromine. Just imagine, fish contains about 30 trace elements that are essential for the human body.