How to Lose Weight With Fish

Bake, broil or grill fish to receive nutrients and lose weight.

Weight loss through fish consumption is possible due to fish's low levels of calories yet high protein, which contributes to healthy weight loss. Fish contains unsaturated fat whereas beef, pork and the skin of poultry tends to be high in saturated fat. Fish contains omega-3 fatty acids that also improves heart health due to its ability to lower blood pressure and triglyceride levels.

Instructions

1. Eat 3.5oz of cooked fish, or 3/4 cup of flaked fish twice a week.

2. Avoid frying fish. While flavorful, frying your fish works against you as the oils used to fry contain partially hydrogenated oil, also known as trans fat. When consumed regularly trans fat contributes to weight gain rather than weight loss. Instead, bake, broil or grill your fish.

3. Choose your fish carefully. Canned tuna, catfish, salmon and pollock contain less mercury than swordfish, king mackerel, and tilefish.

4. Season your fish with low-fat, low-sodium seasonings and herbs to prevent a rise in your blood pressure, which increases the risk of heart attack and stroke. Lemon juice is a healthy, natural seasoning that adds vitamin C to your meal.

References

• American Heart Association: Fish and Omega-3 Fatty Acids
• Jackson Siegelbaum Gastroenterology: High Fiber Foods, Lose Weight, Healthy Eating Tips