Fish is a great source of protein, which helps you feel full and satisfied, preventing overeating.
Including fish in your meals regularly can support weight loss, as it’s linked to maintaining a healthy body weight and reducing waist size. Here’s how different types of fish can help you:
Herring
Herring is soft and flaky with a bold flavor. It’s packed with healthy fats and omega-3s, which can help reduce abdominal fat. Just 3 ounces of herring contains more than 1,300 mg of omega-3s.
Mackerel
Mackerel is another oily fish rich in omega-3 fatty acids and provides 16 grams of protein per 3-ounce serving. However, be cautious of king mackerel due to its high mercury content. Instead, choose Atlantic or Pacific chub mackerel, which are safer options.
Trout
Trout offers 18 grams of protein per 3 ounces and contains high levels of omega-3s, vitamins, and minerals. It’s especially good for brain health and can help with a healthy metabolism.
Salmon
Salmon is well-known for its heart health benefits. It has 17 grams of protein in 3 ounces, along with omega-3 fatty acids, vitamins, and minerals. Salmon may also contain a hormone called calcitonin, which can help you feel fuller longer and increase calorie burn.
Sardines
A small can of sardines provides 23 grams of protein and is rich in omega-3s. Sardines also offer an excellent source of calcium, especially when you eat the tiny bones.
Tuna
Canned tuna is a classic choice for lunch. It’s packed with protein (22 grams per 3-ounce can) and is a lean fish, meaning it’s low in calories. Opt for canned light tuna to minimize mercury intake.
Cod
Cod has a mild taste, making it perfect for those who don’t like a strong fishy flavor. It’s high in iodine, which is essential for thyroid function and metabolism, and provides 15 grams of protein per 3-ounce fillet.
Benefits of Omega-3s
Omega-3 fatty acids found in fish have anti-inflammatory properties and support heart and brain health. They can also help reduce abdominal fat and contribute to a lower body weight.
How Much to Eat
Aim for two fish meals per week, as recommended by the American Heart Association. This will help you enjoy the health benefits and support your weight loss goals.