Fish offer numerous benefits for the body, especially for those looking to lose weight. This is because fish is high in protein, low in fat and calories, and rich in omega-3 fatty acids, making it an ideal choice for a filling and healthy diet. However, not all fish are suitable for a diet; some can be an option for your weight-loss program.
This article will discuss the types of fish you can consume for dieting, including tuna, sardines, and skipjack tuna. Therefore, for complete information about fish for dieting, read the full explanation below.
Is Fish Good for a Diet?
A study in the journal Nutrition Research Reviews shows that regularly consuming fish can help reduce calorie intake by 4-9% compared to meat. This is because the high protein content in fish can lower ghrelin levels, which trigger hunger.
Furthermore, eating fish can make you feel fuller for longer, helping you prevent overeating and achieve your weight-loss goals. Therefore, it’s recommended to include fish regularly in your healthy diet.
Recommended Types of Fish for Dieting
Fish is a low-calorie food, making it a good choice for weight loss. It is worth noting that there are several types of fish you can consume for dieting, such as tuna, cod, sardines, and others. Here is the explanation of these types of fish for dieting:
1. Tuna
Tuna is a popular type of fish for a diet. Every 100 grams of tuna contains 23 grams of protein and 5 grams of fat. Furthermore, tuna is rich in nutrients such as magnesium, iron, calcium, and phosphorus.
However, it should be noted that tuna contains mercury. Therefore, its consumption should be limited to no more than two servings per week to avoid health risks, especially for pregnant women and children.
2. Mackerel
Another fish you can consume for dieting is mackerel. Besides its delicious taste and ease of preparation, this fish is a good choice for weight loss, thanks to its high protein content, which is about 21 grams per 100 grams. Its high protein content helps boost your metabolism, speeding up calorie burning.
This helps you feel fuller for longer, reducing the urge to snack and overeat. Furthermore, mackerel only contains about 3 grams of fat per 100 grams, making it a low-calorie, diet-friendly protein option.
3. Cod
One side dish you can add to a healthy diet menu is cod. This is because 85 grams of cod contains 19 grams of protein, 90 kcal of calories, and 1 gram of fat.
This fish is a source of vitamin B, which supports nerve health and energy metabolism, and of selenium, which boosts immunity. With this nutritional content, cod is a great food choice for a healthy diet.
4. Sardines
Sardines contain 24 grams of protein per 100 grams, and are low in fat, with just 11 grams per 100 grams. Furthermore, sardines are also rich in omega-3 fatty acids, which can increase satiety and prevent overeating. With these nutrients, sardines can be an excellent choice for a healthy diet and to achieve your ideal weight.
5. Skipjack Tuna
The next fish for a diet is skipjack tuna. This fish is high in protein and omega-3 fatty acids, making it an ideal source of nutrition for the body.
One hundred grams of skipjack tuna contains 34 grams of protein, 5 grams of fat, and 200 calories. This high protein content helps build and maintain muscle mass and increases satiety, thereby helping control appetite. Meanwhile, the omega-3 fatty acids in skipjack tuna play an essential role in maintaining heart, brain, and eye health.
In addition to protein and omega-3 fatty acids, skipjack tuna is rich in other nutrients beneficial to health, such as phosphorus, calcium, vitamin A, and vitamin B1. With its complete nutritional profile and health benefits, skipjack tuna is an excellent choice for your diet.
6. Catfish
Catfish is a readily available and popular source of animal protein. One hundred grams of catfish contains approximately 16 grams of protein, 119 calories, and 5 grams of fat. Its low-fat and calorie content make catfish a suitable fish for dieters.
Moreover, catfish contains vitamin B12, which plays a vital role in maintaining healthy nerves and blood, as well as omega-3 fatty acids, which support the immune system.
7. Mackerel
In 100 grams, this long, flat fish for dieting contains 19 grams of protein and 6 grams of fat. Mackerel also contains other nutrients, including magnesium, phosphorus, sodium, and vitamin C.
The magnesium content helps facilitate digestion and maintain muscle health, while phosphorus is vital for healthy bones and teeth. Sodium helps maintain fluid balance, and vitamin C acts as an antioxidant that boosts the immune system.
Like other types of diet fish, mackerel is also a rich source of omega-3 fatty acids, which are beneficial for maintaining heart health. This fish can be prepared in a variety of dishes, from siomay and pempek to grilled or fried.
8. Mackerel Tuna
Maintaining calorie intake is one of the primary keys to weight loss. So, for those of you on a diet, mackerel tuna can be a good choice. This fish is considered low in calories and fat, as 100 grams of mackerel tuna contains only 100 calories and 1.5 grams of fat. However, it has a relatively high protein content, at 14 grams per 100 grams.
9. Halibut
The last fish for a diet is halibut. This type of flatfish is popular for its soft flesh and delicious flavor. Halibut is typically prepared in various ways, such as fried, boiled, steamed, grilled, or even served as sushi.
As a fish for a diet, it only contains around 11 grams of protein and 1.6 grams of fat per 100 grams. Furthermore, it’s rich in essential nutrients, including potassium, calcium, and omega-3 fatty acids, which are beneficial for health.
That's all about the types of fish you can include in a diet because they are high in fat and low in calories. While following this diet, you can also add other healthy foods, such as vegetables and fruits.
It’s also worth paying attention to how you cook fish to get the most out of its nutrients. Instead of frying it in oil, the recommended cooking methods include baking, boiling, and steaming.
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In maintaining the trust of the Indonesian people for over 50 years, AQUA has met Indonesian National Standards (SNI) and the Indonesian Food and Drug Authority (BPOM) food safety regulations. This means you don't need to worry about consuming AQUA as your daily drink.
So, let's drink AQUA DULU to replenish your body's fluids and boost your metabolism during your diet program! AQUA is 100% Pure, 100% Indonesian, 100% Halal.
