What fish to choose when losing weight. The benefits of fish
What foods you can eat while losing weight and what not often cause a lot of controversy. Fish has always been a leader in healthy eating, especially when losing weight. It contains a large amount of vitamins and minerals.
The benefits of fish
Vitamin D, A, E, iodine, calcium, zinc – all this is found in fish in large quantities. Fish brings great benefits in that it strengthens bones and teeth. Another benefit of fish is that it is rich in fast-digesting protein, which is essential for proper healthy nutrition. It also contains polyunsaturated fatty acids Omega-3 and Omega-6, which strengthen the heart, prevent strokes and atherosclerosis, and improve the functioning of the nervous system and brain. Omega-3 helps to maintain muscle tone, which is so necessary for those who play sports. Good fish for weight loss and the fact that it does not contain carbohydrates. A great option for a diet dinner, even at night.
All fish are divided into 3 groups:
- low fat;
1. Low-fat varieties of fish. The fat content of such fish varieties is usually no more than 4%, and the calorie content is no more than 100 kcal per 100 grams. If you adhere to the correct diet and are at the stage of losing weight, then this particular fish should be chosen for daily consumption.
For example, with active weight loss, you can choose such fish as: pike perch, bream, perch, hook, blue whiting, vobla, pollock, sea bass and flounder.
2. Low-fat varieties of fish. Usually the fat content of such fish is about 8-10%. Fish of medium fat content include: crucian carp, tuna, chum salmon, trout, karma, catfish, pink salmon. The approximate calorie content of these fish is 120-200 calories per 100 grams of product.
3. Fatty fish. Many people are afraid to choose fatty fish when losing weight. However, it is fatty fish that is most useful for the body. It contains a huge amount of nutrients.
If you are at the stage of active weight loss, then you should limit your consumption of oily fish to 1-2 times a week.
Fatty fish include: herring, saury, sabrefish, sturgeon, mackerel, sprat and salmon. The average calorie content of fatty fish is 250-300 calories.
When cooking fish with the right diet, the most important thing is how you cook it. To preserve all the benefits of such a wonderful product, it is recommended to steam the fish, boil it, stew or bake it in the oven. So your weight loss will progress faster.
Often we ourselves increase the calorie content of dietary meals by adding extra foods to them. To prevent this from happening when cooking fish, use lemon juice, soy sauce, natural yogurt, low-fat sour cream, herbs and various spices. All this will help diversify the taste of fish dishes.
Buckwheat, rice, and fresh or stewed vegetables are a good side dish for fish.
Regular consumption of fish prevents hair loss and brittle nails and improves skin condition.
Fish is a food that can and should be eaten while losing weight, since a large amount of protein makes it very nutritious!