Eating Fish Can Help With Weight Loss

The American Heart Association now recommends that everyone eat at least two servings of fish per week, and that heart patients consume at least 1 gram a day of the two most critical omega-3 fatty acids, known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition, fish is high in protein and generally low in fat and calories. For best results in losing weight, it is a good idea to vary your proteins so that your body does not get used to the same food all the time and hit a plateau. There are varying amounts of fat in fish and it is a good idea to check the nutritional information before you consume.

Salmon is a great source of protein and can be found in a can, vacuum-packed pouch, or fresh. Look for the words, “wild Alaskan,” “pink,” or “sockeye.” The sodium content of canned or pouched salmon will be higher than fresh or frozen salmon. Salmon naturally contains more fat and cholesterol so it is best if eaten once per week or less if you have cholesterol issues. To reduce the amount of chemical toxins you consume, grill or broil salmon to allow the fat or other toxins to drain away, trim any visible fat from the cooked salmon, and remove the salmon skin after cooking because it does contain a lot of contaminants.

The level of toxins varies according to the pollution levels of the waters in which the fish swam. Atlantic wild salmon is safer than farm-raised. Chilean farmed salmon is another safe choice. Alaskan is considered safe and the Wild Pacific salmon from California or Washington should be eaten no more than once or twice a month. Seven ounces of salmon contains 355 calories, 20 g fat, and 40 g of protein.
Tuna is another great fish to eat as fillets, steaks or chunk. Fresh or frozen tuna steaks are lowest in sodium. Yellowfin tuna is generally lower in toxins. White or albacore may have more contaminants but can be eaten safely up to three times a month. If choosing fresh tuna, make sure it has an ocean smell. The flesh should be moist and have no brown spots. Canned or vacuum-packed tuna in a pouch should be a staple in your pantry. Any kind of light chunk tuna packed in water is the safest. Limit your intake of white or albacore tuna because of the high levels of mercury. When ordering sushi, Yellowfin and Bigeye tuna, aka, Ahi tuna, will always be lower in mercury. Avoid Bluefin tuna since it has high levels of mercury. Seven ounces of tuna contains 190 calories, 3 g fat and 42 g of protein.

In the United States, tilapia has shown the biggest gains in popularity among seafood, and this trend is expected to continue as consumption rises dramatically because of its moderate price. Although tilapia contains less Omega-3 fatty acids, it is still a great source of protein. Seven ounces of tilapia contains 170 calories, 3.4 g of fat and 40 g protein.

Fish is a great source of protein and is generally low calorie depending upon how it is prepared. Whether you eat fish or not, it is very important to vary your proteins throughout the week and not eat the same thing day after day. If you eat the same thing day in and day out your body will get used to it, get stuck in a rut and weight loss will be a slower process.