Adding a few seafood recipes to your cooking repertoire can be a wonderful—and absolutely delicious—way to make sure that you’re not always eating the same beef and chicken-based dinners (check out these oven-baked chicken recipes for weight loss!). It’s also a healthy protein that can offer you a wide variety of benefits. Eating fish can improve your vision, and reduce the risk of both heart disease and Alzheimer’s disease. Fish can also help you lose weight. That is if you’re eating the right kind of fish.
To learn more about the best kind of fish to eat to lose weight, we spoke with Eva De Angelis, a registered dietitian, nutritionist, and writer at Healthcanal.com. Her favorite, highly nutritious fish to lose weight faster are salmon, cod, and sardines. This is because they are rich in omega-3 fatty acids, fiber, and protein. Read more to find out more!
Salmon
This popular fatty fish is not only loaded with nutrients but it's also tasty, versatile, and widely available. Considered a superfood, salmon includes antioxidant elements like selenium and other minerals like phosphorus, zinc, and potassium, as well as vitamin B. So, salmon aids in good health, as it makes up for most of the mineral and vitamin deficiencies in the body. "We all know that salmon is high in fat, but the omega-3 fatty acids found in it are one of the healthiest fats we can eat. Plus, both fat and protein are key nutrients for weight loss. They keep us satiated for longer, so you don’t end up overeating during the day," De Angelis says. And, the omega-3 fatty acids found in salmon can also boost volume and shine in hair. It's a win-win!
Cod
"For those looking for lean fish options, cod is the way to go. Since it's high in protein it can keep you satisfied throughout the day, preventing you from mindlessly snacking all day. Since it's also low in fat and calories, cod is a great addition to a low-calorie diet/meals," De Angelis explains. "Besides being a low-calorie high protein fish option, cod is packed with B vitamins crucial for several bodily functions like stress management, neurotransmitters synthesis, nutrient metabolization, energy production, and many others." This flakey, white fish makes a great addition to any weight loss journey!
READ MORE: Health Experts Agree: The Unexpected Frozen Food You Need To Stop Eating ASAP—It's So High In Fat
Sardines
Not only is this oily fish easy to find in most grocery stores, but sardines are also rich in many vitamins. That's why De Angelis highly recommends this fish for weight loss. "I love sardines as a midday savory nourishing snack paired with whole-grain crackers, the perfect combination of weight loss-friendly nutrients: fiber, protein, and unsaturated fats. They keep you full for longer, making transitioning the afternoon with a full stomach but low-calorie intake, so you don’t reach dinner time with ravenous hunger," she notes, "Sardines are also an excellent omega-3 source." And, sardines are high in collagen which can help you achieve healthier, younger-looking skin. Try topping a salad with a can of them for a nice, weight-loss-friendly meal.
Bottom Line
"The omega-3 found in salmon and sardines have excellent anti-inflammatory properties that take care of our hearts and brain. They can help lower LDL ('bad' cholesterol) while increasing HDL ('good' cholesterol levels). They're also needed for neurotransmitter release, to prevent brain aging in older adults, and can also help promote healthy energy levels improving your metabolism. Fatty fish is also rich in vitamin D, which is essential for bone health," De Angelis says.
To make sure you're getting some of those health and weight loss benefits, De Angelis recommends increasing your fish intake while reducing the intake of red meat and poultry. "How often one should eat fish will depend on our individual goal, but in general twice a week is a great starting point, once fatty fish like salmon, and sardines, and once lean fish like cod," she notes. "As long as they are not allergic to fish or follow diets that restrict animal protein (vegan/vegetarian), fish is one of the best animal protein sources to include in our diet." Overall, the healthiest types of fish for weight loss are those high in omega-3 fatty acids while still having lower levels of mercury contamination (which can harm brain function and heart health). That's why opting for fish like salmon, cod, and sardines is best when it comes to weight loss. Or, if you don't want to eat fish, try taking fish oil supplements to shed fat instead.
