Size and species don't matter - all fish are good for weight loss. Scientists have found that regular consumption of fish and fish oil can help reduce body fat, lower leptin and blood pressure, increase insulin sensitivity, and improve heart health. The only thing to limit is the consumption of salted fish, as salt causes bone problems. So, here is a list of the 6 best options for losing weight. You will also learn about which fish are the most beneficial for weight loss and how they will help you lose weight, how to prepare and eat them.
Fish is a good source of protein
If you want to lose quality weight, you should focus on losing fat, not muscle mass. Fish is a good source of protein and will therefore help you build muscle. Muscle, hormones, and enzymes are made from protein. Thus, the correct daily dose of protein helps to maintain an active metabolism, balance hormones and all other bodily functions.
Fish Fortified with Omega-3 Fatty Acids
Most of us are aware that fish is a good source of omega-3 fatty acids. But how does it help in weight loss? The omega-3 fatty acids found in fish help your body reach the recommended ratio of omega-3 to omega-6 fatty acids. This helps reduce inflammation in the body caused by the excessive amounts of omega-6 fatty acids found in most unhealthy foods. Because uncontrolled inflammation can lead to stress and weight gain, oily fish can help reduce inflammation.
Low triglyceride levels
Do you think you should not eat fatty fish in order to get lean? Not right. Fatty fish are rich in omega-3 fatty acids and help lower blood triglyceride levels. This, in turn, prevents the risk of cardiovascular disease, increases energy levels and suppresses all causes of obesity.
Omega-3 fatty acids as a natural antidepressant
Depression is a serious illness that can be caused by genetic or environmental factors. The diet most of us choose has an imbalanced ratio of omega-3 to omega-6 fatty acids. It has been found that people who eat the wrong amounts of fish and fish oil do not reduce stress levels and increase glucose absorption and use. Both stress and excess glucose can lead to weight gain. Fish needs to be eaten while losing weight to stay healthy mentally and physically.
Fish are low in calories
Another reason fish is a great diet option when you are in the process of losing weight is that they are very low in calories. For example, you can grill or boil fish and vegetables, and the calories will not exceed 350 calories. Plus, you definitely won't get hungry for the next two hours. Even low-fat fish gives such an effect, and there are a great many recipes for its preparation.
So, this is the voice of science, which strongly says that fish is good for weight loss and that fish should be eaten. Now let me advise what kind of fish is healthy and suitable for a losing weight diet.
What kind of fish to eat when losing weight - TOP6
Wild salmon
Wild salmon is a red, fatty fish that is rich in omega-3 fatty acids and is therefore considered one of the best weight loss fish. You get 200 calories from 100g of salmon. It is rich in vitamin A, folate, niacin, vitamin B 12, calcium, magnesium, phosphorus, and protein. In fact, scientists have found that eating salmon helps reduce BMI by 5.6% compared to whey protein.
Canned or not, tuna is good for you if you're trying to lose weight. It is rich in omega-3 fatty acids, EPA and DHA. From a bowl of canned tuna, you get 179 calories and 39.3 grams of protein. Tuna is also a good source of calcium, iron, potassium, phosphorus, vitamin A, folate, niacin, and vitamin B 12. Preparing this fish is easy: tuna salad, sandwiches, casserole or pasta.
Mackerel is an oily fish that is closely related to tuna. Can you eat mackerel while losing weight? Of course, yes, like any other fish! It is high in protein, omega-3 fatty acids, EPA, DHA, vitamin B 12 and selenium. All of these nutrients help reduce inflammation, improve metabolic rate, and build muscle mass. Diet dishes from this fish are simply amazing. You can boil it, fry it, stew it, or make it into a curry.
Herring
Like any other fatty fish, herring is also rich in omega-3 fatty acids. You get 210 calories from 100 grams of herring fillets. It is also a good source of vitamins A, D and B12, calcium, phosphorus, potassium and selenium. Steam or grill herring with vegetables, you will definitely like it. The FDA recommends consuming herring twice a week.
Pacific cod
Cod liver oil is already known for its hair growth and health promoting properties. But if it is not convenient for you to take dietary supplements, you can directly eat cod. You will get 90 calories from 100 grams of cod fillets. It is an excellent source of vitamin A, choline, magnesium, calcium, phosphorus, potassium, and selenium.
Hilsa belongs to the herring family and you can get 330 calories from 100 grams. It is mainly distributed in India, Bangladesh and Sri Lanka, but hilsa is available all over the world. It is also a very good source of vitamin C and calcium.
The 6 fish listed above will help you reach your target weight. But you can include any other fish in your diet and see good results. Now let me give you an idea of what a diet chart should look like.
Approximate diet for one day
| Eating | What is? |
| Early morning (6:00) | 2 teaspoons of fenugreek seeds, left overnight in a glass of water |
| Breakfast (7:15) | Oatmeal + glass of freshly squeezed grapefruit juice Or |
| Mid morning (10:15 am) | A cup of green tea |
| Lunch (12:30) | Tuna salad with light dressing + 1 yogurt Or Boiled herring with vegetables + 1 yogurt |
| Afternoon (15:30) | Glass of freshly squeezed juice Or Carrots and hummus |
| Dinner (18:30) | Grilled salmon / cod / hilsa with vegetables Or Steamed fish + small portion of brown rice |
| Pauzhin (22:00) | A glass of warm milk with a pinch of turmeric |
This sample gives you a good idea of what to eat, when to eat, and how much to eat. Follow this example and you will lose weight effectively and correctly. But don't forget about physical activity as well. Their work in symbiosis is much more effective.
Remember!
- Consume other sources of protein such as chicken breast, turkey, legumes, soy chunks, and mushrooms to provide your body with a complete set of essential amino acids.
- Eat 3-4 types of vegetables and at least 3 types of fruits a day.
- Include whole grains and healthy fats in your diet.
- Eat 5-6 times a day.
- Drink plenty of water.
- Get proper rest and sleep at least 7 hours a day.
- Do strength and cardio workouts at least 3-4 times a week.
- Don't starve.
Attention: Because of the increased water pollution, there is a high risk of mercury poisoning, so fish should be purchased from reliable sources.
In conclusion, fish is low in calories and rich in protein and healthy fats, making it highly nutritious. By consuming fish regularly, you can lose weight, improve bone health and prevent skin problems and hair loss. Go for it!
Protein food occupies an honorable niche in dietary and healthy nutrition. Fat burning without losing muscle fibers, increasing energy consumption for digestion - this is what such products give. Phosphorus, zinc, high-quality protein, iodine, fatty acids - all this contains fish. Fish dishes for dinner are loved by adherents of a healthy diet, as this food is incredibly light and does not create a feeling of heaviness. And meat, for example, is heavier and takes a long time to digest, perhaps up to 5 hours. To properly use fish for weight loss, you do not need to be a nutritionist, just read this article.
What is the best fish to eat while losing weight?
Some nutritionists recommend steaming fish dishes instead of meat to help you lose weight. In order for the diet to be complete and varied, it is not necessary to completely exclude meat products, it is enough to increase the proportion of fish dishes. True, you have to choose the right fish. And all because there are a number of fish varieties that, in terms of calorie content, can be equated with pork.
The fattest fish
Typically oily fish are those varieties in which the fat content exceeds the threshold of 8%. Examples:
- sturgeon fish;
- acne;
- halibut;
- high fat herring;
- mackerel.
One 100-gram portion of fatty fish contains 200-250 kcal. In terms of energy value, some fish species reach 300 kcal. It is worth noting that 100 g of high fat herring has 230 kcal. High fat mackerel - 200 kcal, eel - 260 kcal. To make it easier to compare, think about other protein products - lean pork, like beef, contains 120 kcal. The difference is obvious.
Medium fat fish
This type of seafood is not the easiest one, here the indicator is average - 4-8%. These varieties can be called moderately fat:
- pink salmon;
- horse mackerel;
- low fat herring;
- zander;
- carp;
- catfish fish;
- tuna;
- perch (sea fish);
- trout.
Just one 100 g serving of any of the listed types of fish delivers 100-140 kcal. By the way, the same can be said about animal meat. The calorie index of 100 g of a portion of sea bass and pike perch fish is 120 kcal. It is also necessary to name other figures: tuna contains 140 kcal, low-fat herring - 130 kcal, carp - about 100 kcal, and trout - 140 kcal.
Low fat fish
Light, low-fat fish are those species that have a fat content of no more than 4%. These include varieties:
- navaga;
- grenadier;
- cod;
- Pike;
- blue whiting (a very cheap type of fish);
- pollock;
- flounder fish;
- river perch;
- ice fish.
A portion of 100 g of lean fish is definitely a dietary food, since it is only 70-100 kcal. I must say that the calorie content may differ quite a bit according to the type of lean fish. A serving of cod or flounder 100 g - only 80 kcal. The same amount of pike is 90 kcal.
Choosing a variety of fish for health and weight loss
It is generally accepted that the system of proper nutrition is ideally dominated by low-fat types of fish. This is especially true for those who want to lose weight. Nobody forbids, on the contrary, many experts welcome, the use of the fattest varieties. This fish can be eaten from time to time in moderate portions. In this case, it will not cause negative changes in the body and will not provoke excess weight gain. We recommend eating fish with an average percentage of fat a maximum of 4 times a week.
Some sources claim that the most unsuitable types of fish on the diet for successful weight loss are trout, carp, catfish, tuna, perch (sea fish), salmon. In fact, the choice is yours. Moderation is needed in everything.
Pollock, tuna, cod, haddock, flounder are recognized as the best in terms of health benefits on the diet. Crabs and shrimps have similar nutritional properties.
moderately fatty fish is good for your health and helps you lose weightHow to properly eat fish on a diet?
Consider the following rules, not only with a fish diet for a week or a month, but also if you constantly adhere to the correct nutrition system.
- the best options for temperature processing of the product are grilling without oil, steaming fish, ordinary cooking, or even better - stewing with vegetables;
- from the point of view of a healthy diet, it is unwise to combine any fish with white rice, potatoes, radishes, tomatoes, pasta and eggplant;
- good options for garnish-greens for fish are salad, parsley, arugula (but they should not be limited to them, spinach, dill are no less successful);
- the best products for preparing a vegetable garnish for fish are stewed or fresh carrots, any cabbage, bell peppers, zucchini, beets, cucumbers;
- as with any diet for weight loss, with a fish diet, it is recommended to drink 2 liters of purified water daily (there is also an opinion that you need to drink exactly as much as you want);
- an excellent substitute for salt, for those who wish to limit its consumption, these are various natural spices and healthy lemon juice;
- it is advisable to adhere to fractional meals, arranging 5 meals in small portions;
- a safe portion of fish fillets per day - from 500 to 600 g;
- some people on a fish diet prefer to consume moderately dry natural red wine, 100 g per day usually does not harm a healthy body.
Smoked fish on a diet
It is better not to use smoked fish, because this product contains many harmful carcinogens. When the body is overfilled with carcinogens, the risk of oncology increases. When you still have to eat smoked fish, but there is a choice between a hot and cold smoked product, it is better to choose a thick cold smoked fish. The composition includes a minimum of carcinogenic contaminants, many nutritionists are not against the introduction of the product in the diet menu, but it is recommended to do this a maximum of 1 time in 7 days. After smoking, thin-bore fish species of marine origin absorb a lot of carcinogens, as a result, the product acquires the status of potentially harmful. It is unsafe to eat fresh water smoked fish, because this method of cooking does not guarantee the purification of pests from the fillets.
Salty fish
Everyone who is losing weight is interested in whether it is possible to eat salted fish during a low-calorie health-improving diet. In fact, the experts do not impose a strict ban on this product. Only ram, herring are unacceptable. The best option is to delicately salt the fish at home. And it is better to eat this appetizing dish before lunch. Otherwise, there is a risk of puffiness and weight gain due to increased fluid intake, because after salted fish we always want to drink.
Fried fish for weight loss
You definitely need to know everything about fish. It is certainly helpful to figure out if fried fish is suitable for diets. If you have a diagnosis of gastritis or any other problems with the work of the stomach, then you are not allowed to eat such dishes, they can be harmful. It is especially advisable to avoid eating fish in batter and bread crumbs. This type of diet is the most dangerous for diabetics. There are fans of fried fish who cannot live without it. We can offer them a safe option - to cook in a grill pan with a minimum of oil. This dish is only allowed once a week. Tip: Place the fish on a tissue to absorb excess oil.
Dried and dried fish
Speaking of healthy eating, it is worth noting that dried fish and dried fish are not suitable for losing weight. Most diets involve reduced or no salt intake.
Fish at night for weight loss
Fish fillets are a powerful supplier of quality protein for the beauty and health of your body. The product is acceptable to use in the evening. Like other seafood, light meat dishes, low-fat dairy products, eggs. It is better to combine proteins at night with fresh non-starchy vegetables, add greens to them. Even a 100-gram serving of fish or seafood will keep you feeling full and not overload your digestive tract.
Do not eat high-calorie foods in the evening. After 18 hours, bread, sweets, pastries, cakes, pasta, sweet yogurt, butter, fatty fish and fatty meats, hard cheeses do not work in the best way. We eat all the sweets before lunch. Also note that spices and garlic eaten late at night will not play in your favor, as they can cause increased appetite. The best time for a light fish meal is 6 pm, later not desirable. In principle, it all depends on what time you go to sleep.
Simple fish diet for weight loss
We show you how to prepare fish for weight loss and get versatile, nutritious, low-calorie meals. You can use the suggested recipes or invent your own options.
Boiled fish for weight loss
Cooking fish must meet two requirements: prevention of helminth infestation and preservation of nutrients. Both tasks are performed by heat treatment of the product - at least 20 minutes at 100 degrees. If you chose large fish, then make slices (each weighs up to 100 g).
Components for 2-3 servings:
- any preferred variety of sea fish - 500 g;
- onion - 1 pc.;
- carrots - 1 pc.
First, prepare the carrots with onions - we cut them arbitrarily, medium-sized, cook in salted water. In case your diet involves the elimination of salt, then simply boil the vegetables in water so that they are half cooked. Peel the fish, remove the fins, rinse the fillets and make convenient bites. Put them in boiling water. Cook fish in broth for 8 to 10 minutes. Use minimal heat to keep the water from boiling too vigorously. Add vegetable salad or fresh herbs to the finished fish if desired. Sprinkle the fish with lemon juice and your favorite spices. Thus, a dinner on a diet will be fun and nutritious.
Pollock in a multicooker
A multicooker is a convenient and useful thing for preparing dietary steam food for adults and children.
Components:
- pollock - 2 fish;
- fresh parsley - any amount;
- spices - 1 teaspoon;
- salt - 1 teaspoon;
- dill umbrellas - any quantity.
As usual, clean the fish and remove the fins, cut into pieces. Fold the fish into any container, add the desired amount of salt and spices. Mix with your hands. Pour boiled water into the multicooker bowl, put parsley and dill there. We put the fish on top of the greens. Next, be sure to set the steam mode. The recommended cooking time for fish is 25 minutes.
Steamed pike perch
Components of a low-calorie meal:
- pike perch fish - 700 g;
- dill - 0.5 bunch of greens;
- ground black pepper - any amount;
- lemon - 0.5 fruit;
- salt is the preferred amount.
First, we clean and wash the fish, free it from the entrails and cut it. Also cut the lemon and combine the foods. Add salt and pepper. Add chopped dill. The fish is marinated for about 2 hours, so you have to wait. After aging, put the fish with everything else in a double boiler and cook for 40 minutes.
Boiled fish and celery
Components:
- fish - 500 g;
- celery - 1 root;
- parsley - 1 root;
- onions - 1 pc.
Cut and cook all products. Add some salt to your liking. Take your favorite vegetables as a side dish.
Boiled fish salad
First-class fish salad for a healthy diet is prepared quickly. The dish is low in calories and provides a ton of vitamins.
Components:
- boiled fish fillet - 300 g;
- canned kelp (this is seaweed) - 250 g;
- chicken eggs - 2 pcs.;
- lemon - 0.5 fruit;
- onions - 1 pc.
Cut the fish into pieces, boil it in water for 20 minutes. We cut eggs and onions, preferably finely. Use a colander to remove excess water from the seaweed. Mix all products, season with oil, also add lemon juice.
Fish kebab in the oven for weight loss
Using pike perch fish, you can cook a wonderful barbecue. This meat is considered one of the most tender, it is called lean. Hence, it is a dietary product. It is important that pike perch contains more than 18% of valuable protein. The product has a fat content of slightly over 1%. That is why fish has a low calorie content - only 84 kcal in a 100 g portion. Pike perch is useful because it includes a lot of phosphorus, this substance, like calcium, helps to strengthen bones. Other vital minerals can also be obtained from this type of fish, such as iron, chromium, cobalt, fluoride.
Cook zander more often in your home kitchen using different methods. It is good to bake fish with vegetables, knead steam cutlets from fillets, grill, stew with tomato, cook aspic or make a kebab in the oven.
Components:
- pike perch fillet - 500 g;
- cherry tomatoes - 150 g;
- onions - 2 pcs.;
- lemon juice - from 1 fruit (can be replaced with wine vinegar - 2 tablespoons);
- salt is the preferred amount;
- ground black pepper.
Cut the fish into cubes no smaller than a matchbox. Make rings from onions. Combine pepper and salt with vinegar or lemon juice. Soak the fish together with onions in the marinade, cover, put in the refrigerator for 1 hour. You can keep the bowl under a lid or plastic wrap. After aging, remove the pieces of fish, alternately with onions and tomatoes, put on any skewers suitable for the oven. Preheat the oven to 180 degrees. We lay out the skewers on the wire rack. It takes about 15 minutes to cook the dish. Turn skewers if necessary to cook fish more evenly.
Bon appetit and effective weight loss with dietary fish. The more varied your menu, the less harmful it has and the more protein it contains, the more you increase your chances of beauty, strength and health.
For a dietary table, choose sea and river fish with a low fat content. These include bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, navaga, pollock, hake.
All these fish have different taste values. For example, cod or pike perch are perfect for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously cooked from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.
Nutritionists recommend consuming at least 3 servings of fish per week. A standard serving is 100 grams of cooked skinless and boneless fillets. Boiled or baked vegetables - cabbage, potatoes, carrots, peas or asparagus - are prepared as a side dish for dietary fish varieties. You can also serve fillets without garnish. To enhance the taste, the fish can be poured with freshly squeezed lemon juice and sprinkled with white pepper.
If you are on a diet that restricts acidic foods, cut out lemon juice and spices.
How to cook healthy fish dishes
Do not limit your diet to boiled fish. Diet meals can be steamed, in an airfryer or in a multicooker. The fish is baked in foil, in herbs, stewed in its own juice and vegetables. When cooking, it is worth reducing the amount of spices, excluding cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish, for example, this is how flounder and carp are usually cooked. However, fried foods are not suitable for a dietary table. Flounder can be baked, and carp can be cooked into meatballs or casseroles.
Photo mphillips007 / iStockphoto
Diet recipes: tasty and healthy fish
Try baked cod with herbs and lemon juice. This dish is ideal for dinner or lunch. For a side dish, you can serve boiled or grilled vegetables or a green salad.
You will need:
300 g cod fillet;
bulb;
1 tablespoon finely chopped parsley
1 tablespoon lemon juice
a few peas of pink pepper;
ground white pepper.
Rinse the cod fillet, pat dry with a paper towel and cut into 4 pieces. Chop the onion into rings. Cut large squares out of foil, place onions in the center of each, place cod on top. Season each serving with salt and pepper, add pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.
Roll the foil into small bags. Place the cod rolls on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until tender. Serve by placing the envelope on a plate and opening the foil slightly.
Dietetic pike perch soufflé
Photo by alely / iStock / Getty Images Plus / Getty Images
Delicious pike perch can be served as a delicate soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild dishes with an airy consistency.
For dietary meals, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry, or even completely fall apart when it thaws.
You will need:
800 g pike perch fillet;
100 ml of low-fat milk;
50 g butter;
1 tablespoon wheat flour;
Prepare the milk sauce first. Pour flour into a frying pan and, stirring occasionally, fry it until golden brown. Pour milk in a thin stream, add butter. While stirring, cook the sauce until thick. Salt it and remove it from the stove.
Rinse the pike perch fillets, cut into pieces and pat dry with a paper towel. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the former to the minced fish. Whisk the mixture again and add the cooled sauce. Stir the soufflé, add a little salt if necessary.
Whisk the whites into a strong foam and add portions to the fish mass. Stir the mixture gently, from top to bottom, so that the proteins do not fall off. Place the soufflé in silicone molds so that it takes up no more than half of the volume. Place the molds in an oven preheated to 180 ° C. Bake the soufflé until it rises and is golden brown, which will take about 30 minutes. Serve hot with soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.
Have you ever wondered why among the inhabitants of Oceania and Japan are the most centenarians? The main reason is the consumption of sea fish. It contains the valuable fatty amino acids Omega-6 and Omega-3.
Also, along with amino acids and fats, fish in its composition has an abundance of vitamins (A, D, B1, B2, B3, and B12), minerals, trace elements, phosphorus, zinc, calcium and iodine, which are important for the normal functioning of the body.
Fish is a supplier of high quality protein, the specific gravity of which is 25%, but the most valuable is that it is a rich and unique source of Omega-3 from a series of polyunsaturated fatty acids (ERL and DNA).
And vitamin D, found in fish, helps the body absorb calcium and phosphorus and is responsible for the strength of teeth and bone tissue. Lean fish is used in low-calorie diets for weight loss, since the body receives a lot of protein and little fat. For example, there is only 73 kcal in cod, 124 kcal in sardines, 102 kcal in trout.
- Fish is digested in the human stomach almost 30% faster than meat. For the digestion of fish, the body will need 2-3 hours, and for meat 3-4 hours.
Useful properties of fish
Fish contains the amino acid Omega-3. Not one product contains it in this amount. Yes, I do not argue, there is omega-3 of plant origin, contained in seeds, nuts, but the amino acid obtained from fish is much healthier!
And thanks to the contained amino acids, vitamins, trace elements, it has the following beneficial properties:
- Antineoplastic properties, especially in colon, prostate and breast cancers.
- Reduces the risk of heart disease and angina pectoris, removes blood clots in the vessels, which can later turn into sclerotic plaques.
- Helps reduce blood pressure and stroke risk.
- Fish is good for pregnant women. Doctors have found that women who eat fish during pregnancy are much less likely to suffer from miscarriages and premature births.
- With regular consumption of fish, the body's immune system improves its function. And old people who often eat fish are not prone to developing dementia, and all this is due to the amino acids contained in it.
- People who follow a fish diet lose fat faster than those who try to lose weight with other diets.
The most useful fish for weight loss
Quite often, for weight loss, nutritionists advise changing meat for fish in your diet. However, in this case, the choice of fish must be taken seriously, since some varieties can exceed even fatty pork in calories.
- Fatty varieties(from 8% fat) - eel, mackerel, halibut, fatty herring, sturgeon varieties. The calorie content of this group is from 200 to 250 kilocalories for every 100 grams of the product. And the calorie content of lean pork is 120 kcal. Feel the difference!
- Medium fat varieties(4 - 8%) -, low-fat herring, catfish, pike perch, trout, carp, horse mackerel, tuna, sea bass,. The calorie content of this group is 100 - 140 kcal per 100 grams.
- Low fat varieties(up to 4%) - bream, pike, pollock, hake, flounder, cod, river perch, navaga. The calorie content of this group is 70-100 kcal.
Canned fish is often considered less nutritious than fresh or frozen fish, but research shows this is not always the case. fats and omega-3s.
Fatty fish from the cold seas is considered the most useful, but for those who want to lose weight, you still need to select fish of low-calorie varieties.
Smoked fish is also not suitable for a fish diet, since smoking produces many carcinogenic substances that provoke cancer in large quantities.
If you compare between cold and hot smoked, then give preference to cold smoked thick-bore fish. It contains a small amount of carcinogens and nutritionists allow it to be included in their menu, but no more than once a week.
A thin-bore sea fish, when smoked, collects a huge amount of carcinogenic substances and turns from a useful product into a poison.
In our stores, cheap and less useful fish are often sold under the guise of expensive, deceiving the buyer not only in price, but also in quality.
Remember, that:
- Chum salmon is much healthier and more expensive than pink salmon, although it is not uncommon to find pink salmon under the price tag of gourmet chum salmon. Chum salmon is a rather large fish (up to 5 kg) and in the context of the meat it has a bright pink color. Pink salmon is a smaller fish (up to 2 kg) and its meat is faded - pink in color. Also, pink salmon can be distinguished by the hump on the back, the chum salmon does not.
- Sea bass fillets are often exchanged for hake fillets, although hake costs almost half the price. You can also distinguish the fillets of these two fish by color - the meat of the perch is white, and that of the hake is gray.
- For the diet, you need to carefully choose the fish. Low-fat varieties are ideal: hake, pollock, cod, flounder, navaga. These varieties of fish are low in calories; 100 grams contain 80 - 100 kcal. And it contains only 4% fat. You can use in small quantities more fatty types of fish - pink salmon and trout.
- When following a diet, you need to choose foods that are compatible with fish - these are carrots, bell peppers, beets, cucumbers, any cabbage, herbs (arugula, spinach, dill, lettuce, parsley). The exceptions are radishes, eggplants, tomatoes and potatoes.
- Use fish only stewed, boiled or baked. Do not use fried, smoked, or salted fish.
- You should not eat salt when dieting, except for spices and a little lemon juice, you can drink 100 g of dry red wine per day.
Fish diet for 10 days
In ten days, this diet takes up to five kilograms.
Diet on fish and vegetables
If you follow this diet, you should start every morning with a glass of still water. It is advisable to drink 250 g of water, and before each meal. A cup of tea is recommended before bed.
7 days menu
So with the help of a fish diet, you can not only lose weight, but also bring invaluable benefits to the body. Moreover, such a diet is tolerated quite comfortably, since protein food perfectly satisfies hunger and contributes to the preservation of muscle mass even during weight loss.
Eh, all the grief is from the mind ... Previously, they fried a fish and devoured it by both cheeks, not thinking about anything .. And now you fried it and look - she is at you, and you are at her ... Eyes scream - "Wow, yummy." And the body resists - “Why did you fry her again! Well, how am I going to digest IT? Where to put the next slags? Where, I ask you? Already the sides will soon crack, like your skirt, last year's !!! "
