Seafood offers a delicious and nutritious way to support your weight loss goals. Packed with protein, essential nutrients, and healthy fats, it can be a valuable addition to a balanced diet. Experts recommend consuming at least 8 ounces of seafood per week. Many people fall short of this recommendation.
Why Seafood is a Great Choice for Weight Loss
Seafood is not only tasty but also offers a range of benefits that can aid in weight management:
- High in Protein: Protein is crucial for building muscle and promoting satiety. Seafood is a great source of dietary protein. Feeling full helps control appetite and reduces overeating.
- Low in Calories: Many types of seafood are naturally low in calories. This allows you to enjoy satisfying meals without exceeding your daily calorie goals. For example, white fish often has fewer than 100 calories per serving.
- Rich in Omega-3 Fatty Acids: Omega-3s have been associated with reduced abdominal fat and lower body weight. They can help your heart in a number of ways and might make you less likely to have conditions like stroke and Alzheimer’s disease. Omega-3s are also known for their anti-inflammatory properties and cardioprotective effects.
One review found that eating fish regularly may help people maintain a healthy body weight and is connected to a reduced waist circumference and a lower risk of metabolic syndrome.
Top Seafood Choices for Weight Loss
Here's a closer look at some of the best seafood options to incorporate into your weight loss plan:
1. Salmon
Salmon is celebrated for its heart-health benefits and is also beneficial for weight loss. This pink or red fish contains 17 grams of protein in 3 ounces, along with a long list of vitamins and minerals, including omega-3 fatty acids. Early research indicates that salmon contains a hormone called calcitonin, which may slow stomach emptying (making you feel fuller longer) and increase calorie burn.
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2. Cod
Cod is a mild-tasting fish, making it a great option for those who aren't fond of a strong fishy flavor. It also provides more iodine than many other types of fish. Iodine is a mineral that is naturally present in some foods, and it’s necessary for our bodies to make thyroid hormones. Your thyroid plays a role in your metabolism, so you need it working properly for a healthy weight.
3. Tuna
Canned tuna is a classic lunch option that's full of protein and essential fatty acids. Canned light tuna is a lean fish and is packed with protein-22 grams per 3-ounce can-but contains fewer than 100 calories.
4. Mackerel
Mackerel is another oily, bold-flavored fish that’s packed full of omega-3 fatty acids-plus 16 grams of protein in a 3-ounce serving. One serving of mackerel contains more than 2,000 mg of omega-3 fatty acids. The FDA recommends choosing Atlantic mackerel or Pacific chub mackerel, which are much smaller fish (and therefore contain less mercury).
5. Sardines
One 3.75-ounce can of sardines provides 23 grams of protein, and these small swimmers are rich in omega-3s. Canned sardines also provide an excellent source of calcium because you eat the bones in the fish.
6. Trout
Trout provides 18 grams of protein per 3 ounces and plenty of vitamins and minerals, and it has more omega-3s than most fish. Trout is also a good source of vitamin D, and there’s evidence that this essential vitamin may play a role in a healthy metabolism.
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7. Shrimp and Prawns
Though they’re technically crustaceans, shrimp and prawns are good seafood choices. They’re low in mercury and calories and high in protein.
Other Good Seafood Options
Lean seafood has fewer calories than the fatty kind -- and lots of protein. Low-fat fish like tilapia, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein.
Seafood to Consume in Moderation
Some types of fish should be eaten in moderation due to their mercury content or lower levels of omega-3 fatty acids:
- Albacore Tuna: While high in omega-3s, it's best not to eat albacore tuna more than once a week. The same goes for yellowfin.
- Chilean Sea Bass, Halibut, Mahi Mahi, Monkfish, Snapper: These fish don't have many omega-3s, so you shouldn’t go overboard.
Seafood to Avoid
Certain types of fish should be avoided, especially by young children and women who are pregnant or nursing, due to high mercury levels:
- Imported swordfish
- Imported marlin
- Shark
- Tilefish
- King mackerel (especially ones caught in the Pacific Ocean)
- Bluefin and bigeye tuna steaks
- Orange roughy
Wild-Caught vs. Farm-Raised
Both wild-caught fish and farm-raised fish have very similar nutritional value. Wild-caught tend to be lower in saturated fats, while farm-raised tend to have more omega-3s.
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Tips for Incorporating Seafood into Your Diet
- Choose Healthy Cooking Methods: Opt for grilling, baking, or steaming instead of frying to minimize added calories and unhealthy fats.
- Limit High-Calorie Additions: Be mindful of butter, oil, and creamy sauces, which can quickly increase the calorie content of your seafood meal.
- Pair with Vegetables and Whole Grains: Create balanced meals by combining seafood with plenty of non-starchy vegetables and whole grains.
- Consider Seafood Boils: If you enjoy seafood boils, focus on shrimp, crab, and veggies, and use light seasonings instead of butter-based sauces.
- Explore Different Recipes: Experiment with various seafood recipes to keep your meals interesting and enjoyable.
Easy Meal Ideas
- Grilled salmon with broccoli
- Shrimp and veggie stir-fry
- Tuna salad with lemon dressing (no mayo)
- Baked cod with sweet potato
- Fish tacos with cabbage slaw (skip the creamy sauce)
- Seafood soup made with clear broth and vegetables
Additional Health Benefits of Seafood
Beyond weight loss, seafood offers a wide range of health benefits:
- Heart Health: Omega-3s help lower blood pressure and reduce the risk of heart disease.
- Brain Health: Omega-3s keep your brain sharp and can help prevent memory problems.
- Skin Health: Omega-3s help reduce dryness and redness.
- Immune System Support: Seafood supports a healthy immune system, helping your body fight sickness and recover faster.
- Bone Health: Seafood has calcium, vitamin D, and omega-3 fats, which are important for strong bones.
- Energy Levels: Seafood gives your body clean fuel with protein, iron, and B vitamins, helping you feel awake and strong.
- Reduced Inflammation: Omega-3 fatty acids in seafood can reduce swelling in your body.
- Improved Sleep Quality: Some seafood like salmon and tuna has vitamin D and tryptophan, which help your body relax and sleep better.
The Seafood Diet
Some people follow a seafood diet to lose weight, eating mostly seafood, vegetables, and whole grains while avoiding red meat, fried foods, and sugar. This approach can be effective due to the filling and satisfying nature of seafood.