Which fish is best for weight loss? here’s what you need to know

Losing weight is a journey that requires patience, dedication and discipline. It is in our best interest to avoid certain foods while including certain others in our diet. When it comes to meat, dieticians and experts always recommend avoiding processed and red meat and adding more lean meat to the diet. This includes options such as chicken breast and fish that are rich in protein and relatively low in fat. In the case of fish, there are some fishes that can prove to be more beneficial for those watching their weight. Here is everything you need to know about consuming fish in a weight loss diet.

Can you lose weight by eating fish? , benefits of eating fish for weight loss

Studies have found that eating fish is a great way to lose weight while providing many other benefits to the body. The American Heart Association (AHA) recommends eating fish two to three times per week for good health. Meanwhile, the Dietary Guidelines for Americans recommends at least 8 ounces of fish per week (based on a 2,000-calorie diet) and less for children.

“Fish is a rare combination of excellent quality protein and best quality fat which makes it an excellent food to reduce inflammation and aid in weight loss,” agreed Mumbai-based nutritionist and lifestyle educator Karishma Chawla .

(Also Read: Hilsa fish to Kerala fish curry: 7 fish curries from across the country,

But how does fish benefit the body and how does it help with weight loss?

Here are some amazing benefits of eating fish for weight loss:

1. Low in Calories: Unlike processed meat or red meat, fish is very low in calories. This is the reason why fish is known as a ‘lean protein’, a protein that is low in calories and low in fat.
2. Good source of protein: fish Contains good quality protein which keeps you satiated for long and thus keeps hunger pangs at bay.
3. Rich in Omega-3: Healthy omega-3 fatty acids are very beneficial for weight management and also help in maintaining a healthy heart.
4. Reduces obesity risk: Fish helps the body burn calories by boosting metabolism. According to the Food and Drug Administration (FDA), eating a balanced diet with fish can also reduce the risk of obesity.

(Also Read: 9 Incredible Benefits Of Salmon Fish You Didn’t Know,

_{Fish contains plenty of nutrients that benefit health. Photo: iStock}

Which is the number one healthiest fish? , Which fish is best for weight loss?

In general, fish like salmon, roe, trout, tuna, sardines, anchovies and mackerel are considered best for a healthy diet. The FDA suggests some ‘best choices’ of fish that are excellent for health, including options such as anchovies, clams, catfish, herring, oysters, shrimp and trout. It also highlights that fish with high levels of mercury should be avoided, especially by children and pregnant women. “While it is important to limit mercury in the diets of pregnant or lactating women and children, many types of fish are nutritious and low in mercury,” Read. guidelines by FDA.

The number one healthiest fish, according to nutritionists, depends on your health needs. Salmon is generally preferred for its good fat content as well as the vitamins and minerals it provides.

“Fatty fish have a higher amount of good quality fat than white fish. This is because they both have fat or oil in their tissues, and in the abdominal cavity around the intestine. This helps them lose weight.” Because we know that fat loss is fueled by reducing inflammation, says nutritionist Karishma Chawla. She further suggests that tuna brined in salt water is better than tuna canned in oil. Tuna is better, which will have a higher fat content.

Which Indian fish is good for weight loss?

Indian herring fish (Hilsa) is considered very healthy and can be included in a weight loss diet. Apart from this, mackerel (bangda), butterfish (pomfret) and catfish (singhara) are some of the local Indian fishes which are considered very healthy. Other Indian fish like rava and katla are also excellent for weight loss diet.

Always remember to consult a nutritionist or doctor before making any major dietary changes. Avoid methods like deep-frying while consuming fish as it can derail your weight loss goals. For some healthy grilled fish recipes, Click here Find more steamed fish recipes Here,