Benefits of grilled fish for diet
Benefits of grilled fish for dieting
Grilled fish in various ways is low in calories, so it is suitable for diets that aim to lose weight, according to the American Heart Association, it is recommended to eat at least two portions of fish per week, but it is worth noting that the calories of fish vary depending on its type, as Some types contain more calories and healthy fats, so there are some options that are better than others and are recommended to be consumed.
In general, the high content of fish in protein and omega-3 fatty acids can contribute to an increase in satiety more than the effect of other protein sources, according to a study published in The American Journal of Clinical Nutrition conducted on overweight people who suffer from high blood pressure. Adding fish rich in omega-3 to daily meals while adhering to a low-calorie diet contributes to improving sugar metabolism and reducing the level of fats in the blood that is linked to obesity,
It is worth noting that the combination of eating fish and a calorie-restricted diet has an effect more than relying on either method alone, as it affects the level of blood pressure, and contributes to reducing the risk of heart disease. A study published in the International Journal of Obesity in 2007 indicated that eating fish in a calorie-restricted diet by overweight people contributed to an increase in their weight loss by a kilogram within four weeks, compared to following this diet without adding fish.
It is worth noting that it is important to eat fish rich in fat in moderation, because it contributes to an increase in calories in diets, and cooking it in healthy ways can help reduce calorie consumption and obtain its long-term benefits; As the cooking method may change its nutritional value significantly, the table below shows the calorie content of different types of fish
85 grams of salmon 175 calories
85 grams of anchovies 111 calories
85 grams of Pacific mackerel 134 calories
85 grams of Pacific black cod 70 calories
85 grams of white fish 115 calories
85 grams of canned white tuna 109 calories
85 grams of Atlantic herring 134 calories
113 grams of tilapia 145 calories
It is worth noting that healthy weight loss depends mainly on following a healthy diet, controlling calories, increasing physical activity, in addition to permanent changes in some habits and lifestyle to obtain long-term weight loss.
Some types of fish suitable for diet
Here are some types of fish that can be added to the diet:
salmon:
Salmon is low in calories, and rich in protein, and its consumption, like other protein-rich foods, contributes to increasing the metabolic rate, regulating hormones that stimulate appetite, and satiety, and contains omega-3 and thus the possibility of contributing to weight loss, and reducing belly fat in People who are overweight, such as the study mentioned above, which was published in the International Journal of Obesity in 2007, when consuming salmon as one of the fatty fish with a calorie-restricted diet compared to following this diet alone, and a study published in the journal Nutrition, Metabolism & Cardiovascular Diseases in 2015 to the role of docosahexaenoic acid supplements, one of the most prominent types of omega-3s, in reducing liver and abdominal fats in children with non-alcoholic fatty liver disease.
Tuna fish:
Tuna contains a high amount of protein and amino acids, which contributes to building muscle, increasing the metabolic rate and helping to lose fat. The protein content of tuna is classified as a food that is difficult to digest and has a high thermogenic effect, which means that the body consumes calories during its digestion more than the digestion of ingredients food, such as; Carbohydrates and fats, which contribute to better burning of calories. In addition, tuna contains medium amounts of calories, but it is important to pay attention when choosing its type; As canned water is a better option in the diet for weight loss compared to canned oil, for example, 100 grams of canned tuna in water contains 86 calories, while 100 grams of steamed tuna contains 137 calories, and 100 grams of canned tuna in water contains 137 calories. Tuna canned in oil contains 198 calories.
cod:
Cod is a flaky white fish, which is a good source of phosphorous, vitamin B3, and vitamin B12. It is also high in protein, and low in fat and calories, making it a suitable choice for those aiming to lose weight.
Disadvantages of eating fish
Fish consumption is associated with some caveats, including the following:
Some types of pollutants contain:
The accumulation of pollutants in the body can lead to serious health problems, and these pollutants include; Polychlorinated biphenyls or PCBs, polybrominated diphenyl ethers or PBDEs, dioxins, chlorine-containing pesticides, some sediments, and food eaten by fish, and some types of fish may contain mercury, so it is recommended to choose the few with their content of mercury, such as; Cod, mackerel, salmon, sardines, and canned tuna are low in fat. In addition, it is important to avoid some types of fish and shellfish that are caught in certain locations.
fish sensitivity
Some may be allergic to one of the types of fish, so they are advised to avoid eating fish completely, and they can also consult a specialist doctor to find out the specific types that are allowed to be eaten by them without having an allergic reaction to them,
Symptoms that accompany this allergy when eating fish include:
Urticaria, or increased red bumps on the skin.
swollen lips
Numbness in the throat or mouth.
Itchy feeling, rash.
Throat tightness.
runny nose;
Cramps and pain in the stomach.
Nausea or vomiting.
General tips for losing weight
You must follow some steps to lose weight and maintain it, including the following:
Increase consumption of vegetables and fruits:
As these two options are low in calories and fat, and high in dietary fiber, which contributes to promoting weight loss, as well as being a source of many vitamins and minerals.
Drink plenty of water:
The feeling of thirst can resemble the feeling of hunger, which contributes to consuming more calories than the required calories without the real need for it, and therefore it is important to drink sufficient quantities of water.
Eat foods rich in dietary fiber:
Fiber is found in plant sources, such as; vegetables, fruits, oats, whole-grain bread, brown rice, and legumes, such as; Lentils, beans, and peas, and the consumption of these fibers increases the feeling of satiety.
Avoid consuming added sugars
Since eating some processed foods is associated with consuming large amounts of added sugar, it is therefore recommended to read the nutritional label attached to the product to ensure the amount of its sugar content.
Avoid refined carbohydrates:
Where parts that contain dietary fiber are eliminated when manufacturing some grain and sugar products, such as; White bread, pasta, and in return it is recommended to eat carbohydrates that contain complete fiber.
Get enough sleep:
Where lack of sleep causes an increase in appetite, it also reduces the feeling of satiety, which leads to increased food consumption, so it is recommended to sleep for eight hours of deep sleep.
Physical activity:
Where physical activity can contribute to an increase in the metabolic rate, it also helps to improve mental health, and physical activity contributes to increasing energy levels and is an incentive to continue the diet to lose weight.
Eliminate junk food:
It is advised not to buy any processed or harmful foods, and to consume home-prepared and healthy foods instead to ensure the ingredients used, which helps to avoid eating junk and unhealthy foods.
Fish overview
Fish is a source of many nutrients, and important foods that have a role in food security around the world, as fish contains high-quality protein, and a small amount of fat, most of which is due to polyunsaturated fats, including; Omega-3 fatty acids are of two types, eicosapentaenoic acid or EPA, and docosahexaenoic acid or DHA for short. Fish also contains many minerals, such as; selenium, zinc, iodine, iron, and B group vitamins, such as; Vitamin B12, in addition to Vitamin A and Vitamin D, which are found in fatty fish.