6 types of fish that help in weight loss and healthy weight loss. These types of fish are the healthiest to eat as they are packed with omega-3 fatty acids, B-complex vitamins and lean proteins.
The fish is the best source of omega 3 fatty acids, which help weight loss.
The researchers found that consumption of fish and oil fish can reduce obesity induced by inflammation, lower levels of leptin and blood pressure, increase insulin sensitivity and improve heart health.
If you want to lose weight, you should focus on losing fat and not lean mass. The fish are a good source of protein and assist in lean muscle mass build.
Muscles, hormones and enzymes are made of protein, so provide your body with a daily dose of protein, which helps keep metabolism active, hormones balanced and all other body functions.
Types of Fish for Weight Loss
1. Wild salmon:
The wild salmon is the main fish types that aid in weight loss, it is rich in fatty acids omega 3 and thus is considered one of the best fish that help in weight loss.
It is rich in vitamin A, folate, niacin, vitamin B12, calcium, magnesium, phosphorus and lean protein. In fact, the researchers found that consumption of salmon helps reduce participants’ BMI by 5.6% compared to whey protein. So, try consuming wild-caught Atlantic salmon for best results.
Canned or not, tuna is good for you, as it is kind of fish that aids in weight loss. It is rich in omega 3 fatty acids, EPA and DHA.
The tuna is also a good source of calcium, iron, potassium, phosphorus, vitamin A, folate, niacin and vitamin B12. It is recommended to use thick and thin tuna, you can easily prepare tuna salad, sandwich and noodles.
The mackerel is a good option fish types that help in weight loss, him a fish fat which is a close relative of tuna. It contains a good amount of protein, omega 3 fatty acids, EPA, DHA, vitamin B12 and selenium.
All of these nutrients help reduce inflammation, improve metabolic rate and build lean muscle mass.
You can eat grilled mackerel, boiled or stew for lunch or dinner as it is one of the fish that helps in weight loss.
Like any other oily fish, herring is also rich in omega 3 fatty acids. You will consume 176 calories in 85 grams of herring fillet. They are also a good source of vitamin A, vitamin D, vitamin B12, calcium, phosphorus, potassium and selenium.
Consume poached or grilled herring with vegetables to balance your daily requirement.
5. Pacific cod:
The cod liver oil is known for its properties that promote hair growth, heart health and reducing inflammation. But if you’re not comfortable taking supplements, you can eat Pacific cod
It is a great source of vitamin A, choline, magnesium, calcium, phosphorus, potassium and selenium. Bake or poach to get full nutritional benefits.
Hilsa belongs to the herring family, and you can get 310 calories in 100 grams of hilsa. Mainly flavored in India, Bangladesh and Sri Lanka, hilsa is also available worldwide
It is also a very good source of vitamin C and calcium. Researchers have found that hilsa has bad cholesterol lowering properties. So it’s safe for your heart too.
You can buy hilsa at your local supermarket and consume smoked or steamed hilsa to get the best weight loss results.
But you can include other fish in your diet and see good results.
Fish are low in calories and rich in protein and healthy fats, making them highly nutritious. By consuming fish regularly, you can lose fat, improve bone health and prevent skin problems and hair loss.