In Soviet times, fish day was announced twice a week in all public canteens. Today there are no canteens, and this useful tradition is irretrievably lost. And completely in vain. Fish is a very tasty and healthy product that contains many irreplaceable nutrients. At the same time, its calorie content is low, which allows it to be successfully used in diets for weight loss.
In principle, fish can replace the consumption of meat by 100%. This is a complete protein product, and some of its types are even more high-calorie than pork. The only difference is that fish oil does not raise the level of "bad" cholesterol in the blood. It mainly consists of unsaturated fatty acids omega-3 and omega-6, which heal the body, improve the functioning of the cardiovascular system, protect the liver and stimulate fat burning.
There are other reasons why fish for weight loss is one of the most suitable foods:
No wonder in those countries where fish and seafood form the basis of the diet, the lowest mortality from cardiovascular diseases, high life expectancy. It is almost impossible to meet fat people there (except tourists!).
Choosing the Right
It is very important to understand what kind of fish you can eat when losing weight. If for health purposes the most useful are its fatty varieties: eel, halibut, the sturgeon family, then just for those who want to lose weight, they are on the red list. Calorie content of 100 grams, depending on the method of preparation, can reach up to 250 kcal, despite the fact that boiled beef contains only 100-120 kcal. So lovers of salmon and fat herring will have to temporarily abandon them.
Medium-fat varieties such as horse mackerel, pike perch, pink salmon, catfish and carp contain 4-8% fat. Their calorie content is approximately equal to meat. Boiled fish is always lower in calories than fried fish.. Moreover, during cooking, part of the fat remains in the water and is not used. It is better to eat fish with a vegetable side dish. Such dishes are easily digested and at the same time relieve hunger for a long time.
But the most effective for weight loss is lean fish, the fat content of which is not more than 4%. This is the majority of river fish species. From the sea it is: hake, pollock, cod, flounder and others. Their calorie content is on average 70-90 kcal per 100 grams - almost half as much as in meat.
Just two fasting days on lean fish and in a month you can get rid of 3-4 kilograms without any effort.
A detailed list of all types of fish, indicating their caloric content and nutritional value, if desired, can be easily found on the Internet. This will help you navigate at first and choose the most suitable fish for yourself, taking into account individual taste preferences, financial capabilities and the type of diet chosen.
You need to be careful with river fish - it often contains helminths and their eggs. To protect yourself as much as possible, you need to cut it with a special knife on a separate cutting board and then wash your hands thoroughly. Boil or steam for at least 20 minutes. And large - be sure to cut into pieces weighing no more than 100 grams. There are no helminths in marine fish.
Best Recipes
There are thousands of ways to cook fish. But the easiest and most effective way to lose weight is to simply boil it and eat it with fresh or stewed vegetables. In this form, it is best absorbed, and the dishes themselves are very low in calories and satisfy hunger for a long time. By the way, when cooking, carcinogens are not formed, as when frying in a pan.
You will have to exclude from the diet all fish dishes seasoned with mayonnaise, with the addition of sour cream, and a combination of fish and potatoes. But the most harmful and high-calorie dish is fish fried in batter and breading. Its caloric content increases significantly and it will definitely not work to lose weight on such a diet.
Here are some recipes for simple, tasty and low-calorie fish dishes that are easy to prepare at home:
Seafood dishes are no less useful: scallops, shrimps, mussels, octopuses, rapana. Of course, it is difficult to call them dietary, and the price for them is quite high. But in order to diversify the menu, it is quite advisable to periodically include them in the diet.
When buying frozen seafood, you need to be sure that they have not been repeatedly frozen, otherwise you can easily get poisoned.
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious :)
Content
Each weight loss program is based on two main aspects - physical activity and nutritional adjustment. Losing weight can be easily achieved if you know what kind of fish you can eat on a diet, because there are dietary varieties (low-fat) and less suitable fatty ones. All seafood has a set of useful trace elements and substances that strengthen the body, immunity and help lead an active lifestyle.
Fish for weight loss
The product contains Omega-3 amino acid, only seafood has so much of it. Fish for a diet is useful not only for its low calorie content, but also for a large list of useful trace elements, for example, phosphorus and iodine. This makes seafood extremely important for those who develop hypertension, atherosclerosis, coronary heart disease. Thanks to amino acids, trace elements, vitamins, a person receives a huge amount of useful substances that help to reduce weight. The fish diet for weight loss has the following positive aspects in addition to fighting obesity:
- significantly reduces the risk of angina pectoris, heart disease, eliminates blood clots in the vascular system, which can become sclerotic plaques;
- fish has antitumor properties, the likelihood of prostate, intestinal, and breast cancer is reduced;
- regular consumption of fish products strengthens the immune system;
- the fish diet shows the fastest weight loss relative to other menu options for weight loss.
What kind of fish is suitable for a diet
Not all seafood is the same in terms of calories and fat content. Fish when losing weight should bring a maximum of protein and a minimum of calories. Nutritionists recommend periodically changing the appearance so that the body receives all the substances necessary for the quality functioning. Some varieties are fatter than pork. All dietary fish is divided into three main groups:
- Fatty (more than 8%) - this includes sturgeon and all varieties of this group, salmon, fatty herring, mackerel, eel, halibut. This group has a calorie content of up to 250 kcal / 100 g. For comparison, lean pork contains only 120 kcal.
- Low-fat (4-8%) - this group includes: pike perch, low-fat herring, carp, catfish, pink salmon, carp, catfish, crucian carp, trout, sea bass, chum salmon, tuna, horse mackerel. The calorie content of these products is in the region of 80-100 kcal / 100 g.
- Low-fat (up to 4%) - flounder, pollock, bream, cod, anchovy, pike, carp, hake, saffron cod, river perch are considered. Calorie content is 60-90 kcal / 100 g.
What is the best fish for weight loss
The most useful for achieving results, if you want to lose weight, will be varieties with a minimum amount of calories. You can eat such foods in large quantities so as not to feel hungry. These seafood are used in many diets because they help to feel full and are quickly absorbed. The most useful fish for weight loss is:
- pike;
- cod;
- pollock;
- hake and other white varieties of fish with a minimum fat content.
Low-fat varieties of fish
Despite the fact that the same products have a significant positive effect on the body as a whole, they absolutely do not burden the gastrointestinal tract. Lean fish contains protein, which is good for human muscles. This is important in the context of the fact that in order to lose weight it is necessary to give the body physical activity. So you will have enough strength for training and there will be no extra calories. Low-fat varieties of fish for the diet are rich in minerals, strengthen and cleanse blood vessels, balance high pressure and improves human well-being.
Is it possible to eat salted fish while losing weight
The opinion of nutritionists and doctors on this matter agrees that it should be limited as much as possible, but for a change you can sometimes buy. Eating salted fish when losing weight is better than homemade. Taranka or herring are bad for these purposes, because they contain a lot of salt, and it retains water, which leads to swelling and slows down the process of weight loss. If you want salty, then you can eat before lunch.
Dried
It was described above why salt is harmful if you decide to lose weight. For the same reason, eating dried fish on a diet is also not recommended. It is prepared with salt, which, when ingested, retains liquid, fats that need to be burned. After the ram, you really want to drink, and this is an additional burden on the kidneys, so people with problems in this organ should not eat such fish.
Mackerel for weight loss
This variety belongs to the options with high fat content and calorie content. It is undesirable to eat mackerel when losing weight, because there are 200 kcal per 100 g of the product. There are some subtleties regarding the fat content of this species, because by autumn mackerel gains up to 30% of the carcass with fats, and in the spring no more than 4%. The cooking method also plays an important role, for example, boiling, baking without oil in the oven, steam does not affect the starting number of calories. Other processing methods (smoking, frying in oil) increase this figure significantly.
If you want to eat mackerel, you should replace frying with steaming or baking without oil. If you decide to cook in a pan, then even a healthy person can be harmed by mackerel. Nutritionists admit that when losing weight, a person eats small pieces of this tasty, fragrant cold / hot smoked product, but not more than once a week. Consuming regularly smoked meats is harmful for everyone.
fried
Many contraindications depend on the method by which food is prepared. For example, eating fried fish when losing weight is not recommended. It is also contraindicated for those who suffer from problems with the gastrointestinal tract. The option of frying in a grill pan is allowed, where there is an indirect effect on the meat, but this can be done no more than 1 time per week. Before use, put the product on a napkin to remove excess oil.
What fish is better to cook for a diet
During weight loss, it is recommended to boil the following varieties: pollock, tuna, cod, haddock, flounder, you can eat shrimp, crabs. The rest to cook fish for a diet is necessary according to how much fat is contained in their composition. Boiling is the most correct method of preparing dietary food, while the meat becomes soft, tender, and green leaves and a couple of lemon juice capsules will help to get an unforgettable aroma.
You can safely include fish soup in the menu, boiled pike contains many useful substances, you can use it in any quantity. The broth is very aromatic and low in calories. To reduce the number of calories, it is recommended to abandon sauces that only whet the appetite. To enhance the smell of fish, hold it before cooking a little in milk.
On the Dukan Diet
This well-known nutritionist often includes seafood in his menu. Eating fish on the Dukan diet recommends with the densest pulp. He argues this by the fact that varieties with soft meat are poorly saturated, digested too quickly and want to eat again. For the Dukan menu, some varieties that have a high fillet density are well suited:
- Sea bass. It can be baked in the oven, on the grill.
- Angler. This is a tasty fish with a dense fillet, reminiscent of beef. It is better to cook the devil for a couple for 40 minutes, first you need to marinate with herbs in lemon juice.
- Tuna. The fish is baked in the sleeve or cooked on the grill. You can use canned food in its own juice, they are great with any side dish from the diet menu or vegetables.
Everyone knows the benefits of fish for the body, including during weight loss. Fish is a very important product for proper nutrition. That is why it is a mandatory component of most diets. Meat dishes are replaced with fish, because the calorie content of fish is much lower. Is fish really that effective for weight loss? What fish is considered the most useful?
Why is fish useful?
Fish and seafood, due to their composition, have the following beneficial properties:
- useful in cancer of the breast, intestines, prostate;
- help with high blood pressure and reduce the risk of stroke;
- reduce the likelihood of cardiovascular disease, thin the blood;
- increase the efficiency of the brain;
- reduce the risk of miscarriage, so doctors recommend eating more fish dishes during pregnancy;
- promote faster burning of fats and, accordingly, weight loss.
Fish is a product that can be called one of the best sources of protein.
100 gr. fish contain an average of 15-25 grams of protein, while 100 grams of pork contains only 15 grams, and category I veal - 20 grams.
In addition, fish contains many other useful components, so fish dishes are very effective not only in weight loss, but also in general for the body.
The fish contains:
- fish oil, which contains omega-3 and 6 fatty acids;
- vitamins E, D, A;
- useful macro-, microelements, such as iodine, phosphorus, fluorine.
It is believed that sea fish is more useful in dietary and clinical nutrition, since it contains more nutrients than freshwater fish.
How to lose weight by eating fish?
In most cases, nutritionists recommend paying attention to low-fat varieties of fish, such as cod, pike, perch. But more fatty varieties contain fatty acids that improve metabolism, protect the skin from aging, and increase reproductive function.
To determine which fish is really suitable for weight loss, you need to have an idea about the varieties of fish. There are the following types of fish:
- fatty (8% fat or more). This category includes: mackerel, halibut, eel, fish of the sturgeon family. Fish of this category is considered the most high-calorie (100 grams of the product contains 200-250 kcal). Such a fish for those who want to lose weight is definitely not suitable;
- medium fat content (from 4 to 8%). This includes sea bass, pink salmon, tuna, horse mackerel, pike perch, carp, low-fat herring. The calorie content of fish of this category (100 grams of product) is 90-140 kcal. Therefore, medium-fat fish, although an acceptable option for losing weight, is still not the best. But if you replace high-fat meat dishes with such fish, the benefits will be much greater;
- lean (less than 4% fat). These are river perch, blue whiting, hake, flounder, bream, haddock, pollock. 100 gr. fish of this variety contains from 70 to 100 kcal. That is why low-fat varieties of fish are an excellent substitute for fatty meat dishes for weight loss.
Fish for weight loss.
| Product | Useful material | Recommended norm per day, gr. |
| Hake | protein, vitamins (C, E, B1, B2, B6, B9, B12, A, PP), micro and macro elements, fatty acids | A day you need to eat at least 200 gr. fish, but not more than 800 gr. It is recommended to eat fish no more than 3-4 times a week. |
| Cod | omega-3 fatty acids, vitamins A, B, C, B12, iodine, potassium, sodium, zinc, phosphorus | |
| carp | protein, vitamins A, C, D, E, group B, iodine, manganese, copper, zinc | |
| Zander | protein, vitamins A, B1, B2, B6, B9, C, E, PP, micro and macro elements | |
| Pike | vitamins B1, B2, B6, B9, C, E, A, PP, potassium, phosphorus and other useful substances | |
| Navaga | vitamins PP, B1, B2, minerals | |
| Flounder | omega-3 fatty acids, salts, phosphorus, vitamins D, E, A, group B, amino acids, micro and macro elements | |
| river perch | proteins, fats, vitamins of groups B, C, E, D, A, PP, macro- and microelements | |
| Pollock | protein, iodine, phosphorus, sulfur, fluorine, cobalt, potassium, vitamins PP | |
| whiting | protein, vitamins D and A, cobalt, manganese, iodine, phosphorus, fluorine, sulfur and sodium | |
| Salmon | protein, vitamins D and A, micro and macro elements | |
| Pink salmon | proteins, vitamins, omega-3 fatty acids, sodium, fluorine | |
| Herring (low fat) | protein, vitamins, calcium, potassium, iodine, zinc, sodium, fluorine, phosphorus |
Cooking Matters
You will have to forget about fried fish with a crispy crust or breaded. If the goal is to lose weight, then the diet should include fish dishes prepared as follows:
- boiled (this option for cooking fish for weight loss is just perfect);
- baked in the oven (you can use spices);
- on the grill or fire;
- for a couple.
As a side dish, it is better to use vegetables that do not contain starch, as well as cabbage of any kind (white, Beijing, broccoli, etc.). Various vegetable salads (only from fresh vegetables) will also be an excellent side dish. But it is better to refuse pasta and potatoes.
- To quickly get rid of extra pounds, you should give up canned fish and salted fish. These products retain fluid in the body, which is the reason for the accumulation of extra pounds.
- Fried fish is strictly prohibited. Even low-calorie fish gains extra calories when fried for vegetable oil. The calorie content of fried fish is several times higher than boiled or baked in the oven with spices.
- For cooking, it is better to choose a frozen fish fillet. If the choice is made in favor of fresh fish, then you need to be sure of its freshness.
- To find out how much fish to eat mono, you need to build on your weight. But it should be remembered that it is not recommended to eat more than 800 grams per day. fish dishes. And it is better to limit yourself to 500 gr.
- Fish need a long heat treatment (at least 20 minutes at 100 degrees). If the fish is large, then it must be cut into pieces (the weight of one piece should be no more than 100 grams).
- It is best to eat fish dishes for lunch or dinner.
- In addition to fish products, the diet of a losing weight person must necessarily include other sources of protein, such as chicken eggs, chicken breast, beef, rabbit, low-fat dairy products. Otherwise, the body will experience a shortage of such essential vitamins and nutrients.
As you can see, fish is exactly the product that helps to lose weight. Fish contains enough protein, so such dishes perfectly satisfy hunger. In addition, fish is low in calories and provides our body with many useful substances. By replacing fatty meat dishes in your diet with fish, after a short time the result will be noticeable.
Have you ever thought about why among the inhabitants of Oceania and Japan there are most centenarians? The main reason is the consumption of marine fish. It contains valuable fatty amino acids Omega-6 and Omega-3.
Also, along with amino acids and fats, fish in its composition has an abundance of vitamins (A, D, B1, B2, B3, and B12), minerals, trace elements, phosphorus, zinc, calcium and iodine, which are important for the normal functioning of the body.
Fish is a source of high-quality protein, with a share of 25%, but the most valuable thing is that it is a rich and unique source of Omega-3 from a series of polyunsaturated fatty acids (EPA and DHA).
And vitamin D, found in fish, helps to absorb calcium and phosphorus in the body and is responsible for the strength of teeth and bone tissue. Low-fat fish is used in low-calorie diets for weight loss, as the body receives a lot of protein and little fat. For example, there are only 73 kcal in cod, 124 kcal in sardines, and 102 kcal in trout.
- Fish is digested in the human stomach almost 30% faster than meat. It takes 2-3 hours for the body to digest fish, and 3-4 hours for meat.
Useful properties of fish
Fish contains the omega-3 amino acid. Not one product contains it in such quantity. Yes, I do not argue, there is omega-3 of plant origin, contained in seeds, nuts, but the amino acid obtained from fish is much more useful!
And thanks to the contained amino acids, vitamins, trace elements, it has the following useful properties:
- Antitumor properties, especially in colon, prostate and breast cancer.
- Reduces the risk of heart disease and angina pectoris, removes blood clots in the vessels, which can later turn into sclerotic plaques.
- Helps reduce blood pressure and the risk of stroke.
- Fish is useful for pregnant women. Doctors have found that women who eat fish during pregnancy are much less likely to suffer from miscarriages and premature births.
- With regular consumption of fish, the immune system of the body improves its work. And old people who often eat fish are not prone to developing dementia, and all this is due to the amino acids contained in it.
- People on a fish diet lose fat faster than those who try to lose weight with other diets.
The most useful fish for weight loss
Quite often, for weight loss, nutritionists advise changing meat to fish in your diet. However, in this case, the choice of fish should be taken seriously, since some varieties can surpass even fatty pork in calories.
- Fat varieties(from 8% fat) - eel, mackerel, halibut, fatty herring, sturgeon varieties. The calorie content of this group is from 200 to 250 kilocalories for every 100 grams of product. And the calorie content of lean pork is 120 kcal. Feel the difference!
- Varieties of medium fat content(4 - 8%) -, low-fat herring, catfish, pike perch, trout, carp, horse mackerel, tuna, sea bass,. The calorie content of this group is 100 - 140 kcal per 100 grams.
- Low fat varieties(up to 4%) - bream, pike, pollock, hake, flounder, cod, river perch, navaga. The calorie content of this group is 70-100 kcal.
Canned fish is often considered less nutritious than fresh or frozen fish, but studies show that this is not always the case. fats and omega-3s.
Fatty fish from cold seas is considered the most useful, but for those who want to lose weight, you still need to select fish of low-calorie varieties.
Smoked fish is also not suitable for a fish diet, since smoking produces a lot of carcinogenic substances, which in large quantities provoke cancer.
If you compare between cold and hot smoked, then give preference to thick-skinned cold-smoked fish. It contains a small amount of carcinogens and nutritionists allow it to be included in their menu, but not more than once a week.
And thin-skinned sea fish, when smoked, collects a huge amount of carcinogenic substances and turns from useful product into poison.
In our stores, quite often, cheap and less useful fish are sold under the guise of expensive fish, deceiving the buyer not only in price, but also in quality.
Remember, that:
- Chum salmon is much healthier and more expensive than pink salmon, although it is not uncommon to find pink salmon under the price tag of delicacy chum salmon. Keta is a rather large fish (up to 5 kg) and in the cut the meat has a bright pink color. And pink salmon is a smaller fish (up to 2 kg) and its meat is faded - pink. Also, pink salmon can be distinguished by a hump on the back, while chum salmon do not have it.
- Sea bass fillets are often exchanged for hake fillets, although hake is almost half the price. You can also distinguish between the fillets of these two fish by color - the perch has white meat, and the hake has gray meat.
- For a diet, you need to carefully choose fish. Low-fat varieties are ideal: hake, pollock, cod, flounder, navaga. These varieties of fish contain few calories, 100 grams contain 80 - 100 kcal. And it contains only 4% fat. Fatty fish varieties can be used in small quantities - pink salmon and trout.
- When following a diet, you need to choose foods that are compatible with fish - these are carrots, sweet peppers, beets, cucumbers, any cabbage, greens (arugula, spinach, dill, lettuce, parsley). The exceptions are radishes, eggplants, tomatoes and potatoes.
- Use fish exclusively stewed, boiled or baked. Do not use fried, smoked or salted fish.
- Salt should not be consumed during a diet, except perhaps spices and a little lemon juice, you can drink 100 g of dry red wine per day.
Fish diet for 10 days
For ten days on this diet, up to five kilograms go away.
Diet based on fish and vegetables
With this diet, every morning you need to start with a glass of water without gas. Drink water preferably 250 g, and before each meal. A cup of tea is recommended before bed.
Menu for 7 days
So with the help of a fish diet, you can not only lose weight, but also bring invaluable benefits to the body. Moreover, such a diet is tolerated quite comfortably, since protein foods perfectly satisfy hunger and help maintain muscle mass even during weight loss.
Oh, all the grief from the mind ... Previously, they fried the fish and ate it on both cheeks, without thinking about anything .. And now you fried it and look - it is at you, and you are at it ... Eyes scream - "Wow, yummy." And the body resists - “Why did you fry it again !!! Well, how am I going to digest it? Where to put the next slag? Where, I ask you? The sides will soon crack, like your last year's skirt!!!"
For a dietary table, choose sea and river fish with a low fat content. These include bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, saffron cod, pollock, hake.
All these fish have different taste values. For example, cod or zander are ideal for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously cooked from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.
Nutritionists recommend eating at least 3 servings of fish per week. A standard serving is 100 grams of cooked fillet without skin and bones. As a side dish for dietary fish, boiled or baked vegetables are prepared - cabbage, potatoes, carrots, peas or asparagus. You can serve the fillet without a side dish. To enhance the taste, fish can be poured with freshly squeezed lemon juice and sprinkled with white pepper.
If you are on a diet that restricts acidic foods, avoid lemon juice and spices.
How to cook healthy fish dishes
Do not limit your diet to boiled fish. Diet meals can be steamed, air grilled or slow cooker. The fish is baked in foil, in herbs, stewed in its own juice and vegetables. When cooking, it is worth reducing the amount of spices, eliminating cheese, sour cream, mayonnaise and other high-calorie additives. Some types of lean fish are usually fried, for example, this is how flounder and carp are usually cooked. However, fried foods are not suitable for a diet table. Flounder can be baked, and meatballs or casseroles can be prepared from carps.
Photo phillips007/iStockphoto
Diet recipes: fish is tasty and healthy
Try the baked cod with herbs and lemon juice. This dish is perfect for dinner or lunch. Boiled or grilled vegetables or a green salad can be served as a side dish.
You will need:
300 g cod fillet;
bulb;
1 tablespoon finely chopped parsley;
1 tablespoon lemon juice;
a few peas of pink pepper;
ground white pepper.
Rinse the cod fillet, pat dry with paper towels and cut into 4 pieces. Chop the onion into rings. Cut out large squares from the foil, put the onion in the center of each, place the cod on top. Season each serving with salt, pepper, pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.
Roll up the foil into small bags. Lay the rolls with cod on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until done. Serve by placing the envelope on a plate and opening the foil slightly.
Diet soufflé from zander
Photo alely/iStock/Getty Images Plus/Getty Images
Delicious pike perch can be served in the form of a tender soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild, airy dishes.
For diet food, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure it has not been frozen twice: such a carcass will be tasteless and dry, or even fall apart when it thaws.
You will need:
800 g pike perch fillet;
100 ml low-fat milk;
50 g butter;
1 tablespoon of wheat flour;
First prepare the milk sauce. Pour flour into the pan and, stirring, fry it until golden brown. Pour milk in a thin stream, add butter. Stirring, cook the sauce until it thickens. Salt it and take it off the stove.
Rinse the zander fillet, cut into pieces and pat dry with paper towels. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the first to the minced fish. Beat the mixture again and pour in the cooled sauce. Stir the soufflé, adding a little salt if necessary.
Whip the egg whites until stiff and add to the fish mixture in batches. Stir the mixture gently, from top to bottom, so that the whites do not fall off. Divide the souffle into silicone molds so that it takes up no more than half the volume. Place the molds in an oven preheated to 180°C. Bake the soufflé until it has risen and is golden brown, about 30 minutes. Serve hot, placing the soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.
