The Best Fish To Eat for Weight Loss — Eat This Not That

Adding some seafood recipes to your diet can be a fantastic and downright delicious way to make sure you don't always end up with the same chicken and beef entrees. It's also a healthy choice that can provide you with a wide range of benefits. For example, eating fish can improve eyesight and reduce your risk of heart disease and Alzheimer's, not to mention help you lose weight. That is, if you eat the right amount and type of fish.

According to the FDA, an adult should eat about 2 to 3 servings, or at least 8 ounces, of fish per week. This gives you the opportunity to include several different types of seafood in your diet.

While you can choose from different types of fish to create mouth-watering dishes, there are certain options that are ideal for healthy weight loss.That's why you should check out the following suggestions Lisa R. Young, PhD, RDNnutrition consultant, adjunct professor of nutrition at NYU, and author Finally plump, finally slimand members Eat this, don't eat that! a committee of medical experts, and Paulina Lee, MSHS, RD, LDfunctional gut health nutritionist and founder of Savvy Stummy, LLC, both offer valuable advice on fish that can aid weight loss in healthy, appetizing and satisfying ways.

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Person slicing fresh salmon with dill and lemon

“Salmon is a great source of lean protein,” says Young Eat this, don't eat that!“It contains omega-3 fatty acids that are essential to our diet. Omega-3s are nutrients that fuel our bodies and keep our hearts, lungs, brain and immune system working properly. This is great for people trying to lose weight This is important, especially since these fatty acids may also help increase a person's metabolism.”

In addition to these beneficial benefits, omega-3 fatty acids can also help reduce inflammation. “Omega-3 fatty acids have anti-inflammatory properties,” says Lee, “and our bodies don't produce them on their own, so it's an essential nutrient that should be obtained through food or supplements. Anti-inflammatory omega- 3s reduce inflammation in the body, which may help reduce weight-related inflammation.”

Fortunately, we have plenty of healthy salmon weight loss recipes that you'll want to try.


If you're looking to improve your health while losing weight, you might also want to check out our tantalizing tuna recipes. “Tuna is rich in nutrients like omega-3 fatty acids, vitamin D and selenium,” says Lee. “Selenium is an essential nutrient that our thyroid gland needs to function optimally. Since the thyroid gland is responsible for metabolism, an underactive thyroid may affect our ability to lose weight, so eating foods rich in selenium may help. A study suggests , increased dietary selenium intake resulted in decreased body fat.”

Beyond that, says Young, “skipjack is considered a light tuna—meaning it has lower levels of mercury than most other fish,” while adding that “tuna also contains DHA (docosahexaene acid), which is an omega 3 fatty acid.”

Young notes that tuna “is a very affordable option and has a long shelf life if you buy it canned,” which is definitely a perk worth considering.

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Cod is another excellent fish to add to your diet to help your body function properly thanks to the vitamins and minerals it contains. Specifically, Lee notes that “cod is high in protein and low in calories and fat,” while also being “rich in B vitamins, which our bodies need to manage stress, build neurotransmitters, metabolize nutrients, release Energy and more.”

Young also explains that cod is “low in calories and fat, but high in protein, so it's very nutritious.”


Anyone who enjoys eating halibut on a regular basis can also enjoy some health benefits. “Halibut is a good source of protein when trying to lose weight,” says Young, adding the fish to her list of recommendations. “It contains nutrients such as phosphorus, selenium, magnesium, and vitamins B6 and B12.”

Specifically, vitamin B12 has been found to aid in the weight loss process.A study published in Nutrients Deficiencies and low levels of this vitamin have been found to be associated with increased body fat accumulation and increased risk of obesity.

RELATED: The #1 Best Fish for Your Heart, According to Nutritionists


Sardine Sandwiches with Lemon, Herbs and Canned Sardines

When it comes to small fish you can buy in cans, sardines take the cake. Young recommends eating them for weight loss, saying they're “rich in iron, vitamin D, and omega 3 fats that help reduce inflammation.” Plus, the Cleveland Clinic says, they can also benefit your bones and heart.Yang also said Eat this, don't eat that!“The fish can lead to a feeling of satiety and satiety, which can lead to less frequent eating by the individual.”

“Sardines are another great fish source of omega-3 fatty acids,” agrees Lee. “Healthy fats reduce inflammation, improve digestion, and feed some good gut bacteria to support gut healing. Sardines are also low in calories and high in protein.”


Finally, Young recommends flounder, a fish that can be fried, steamed or even grilled. It can also be bought whole or filleted, and often without the skin. It can also be breaded if you want an extra treat. “Flounder is rich in vitamin B12 and low in calories and fat,” adds Young. “It's low in saturated fat, which makes it a great option for weight loss.” In fact, focusing on foods that are lower in saturated fat and higher in healthy unsaturated fat has been found to help reduce belly fat. This makes flounder, along with the other fish on our list, an excellent weight loss option.

So if you're trying to get more fish into your diet to meet the weight loss goals you've set for yourself, this list is a great place to start. Also remember that the way you prepare your fish is also important. Try grilling or baking your fish if you can, and opt for non-fried if possible.

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