Which Fish And Shell Fish Are Good For Weight Loss

Fish And Shellfish Diet For Weight loss

Fish and Shellfish are healthy and easy to digest that contains good quality protein it is the best source of omega-3 fatty acids.

Welcome to yogikhongsai.com I'm Yogi so although shellfish isn't a major part of my diet like grass-fed beef, whole eggs and chicken I still do enjoy eating shellfish on occasion and from a calorie and a macro nutrient standpoint.

Which aid weight-loss scientists have found that regular consumption of fish and fish oil can help reduce inflammation induced obesity, reduce lepton and blood pressure levels.

Increase insulin sensitivity and improve heart health according to the American Heart Association eating non fried fish once or twice a week, has a cardio protective effect due to its omega-3 fatty acid content.

1. Wild Salmon 

 

Wild caught salmon as a versatile fatty fish that is rich in omega-3 fatty acids, it is therefore regarded as one of the best fish for weight loss, you can get 121 calories from 3 ounces of salmon it is rich in vitamin A, fol-ate niacin, vitamin b12 calcium, magnesium phosphorus and lean protein.

Multiple studies have found a positive correlation between the consumption of salmon and weight loss, a study conducted at the University of Iceland found that eating 150 grams of salmon as part of an energy restricted diet.

Three times a week helped the subjects lose an average 3.5 kilograms of weight,

2. Tuna

canned or not, tuna is good for you, if you are trying to lose weight it is rich in omega-3 fatty acids EPA and DHA tuna is a good source of protein, calcium, iron, potassium phosphorus, vitamin A fol-ate ,niacin and vitamin b12.

Both fatty and skinny tuna are recommended for you, you can easily prepare tuna salad sandwiches, casseroles wraps and pasta

3. Mackeral

mackeral contains a good amount of protein omega-3 fatty acids EPA DHA vitamin b12 and selenium, all these nutrients help reduce inflammation, improve metabolic rate, build lean muscle and aid weight loss.

You can have grilled or boiled Mackeral, mackeral stew or mackerel curry for lunch or dinner, in order to lose weight

4. Herring 

 

Herring is a fatty fish that is similar to a sardine, it is rich in omega-3 fatty acids, it is a good source of vitamins A D and b12, calcium, phosphorus, potassium, selenium and protein.

Three servings of fatty fish a week, can improve insulin sensitivity and lepton levels and aid weight loss, in obese individuals have poached or grilled herring with veggies to balance the daily requirement the FDA recommends consuming herring twice a week.

5. Pacific cut Cod

Is a great source of vitamin A Colline, magnesium, calcium, phosphorus, potassium and selenium a study conducted at the University of Iceland found that, consumption of 150 grams of cod fish for 5 days a week helps in losing more than 1.7 kilograms weight.

In obese individuals, along with improvement in blood pressure and insulin sensitivity and reduction in triglyceride levels, have it stewed or poached, to get all the nutritional benefits.

6. Hilsa

Hilsa is a rich source of protein, fat, vitamin C and calcium, a study conducted at the Dhaka University on hypercholesterolemia has found that though Hill says fatty in nature it can lower LDL bad cholesterol.

Though hilsa fish intake has not been found to be directly related to lower BMI, it is safe for your heart the

Six fish listed above can help you achieve your target weight, but you can also include any other fish in your diet and see good results fish are a good source of lean protein, if you want to lose weight you must focus on losing fat and not lean muscle mass.

Fish are a good source of lean protein and help you build lean muscle mass, fish protein as effective in weight loss compared to any other animal protein, as it improves satiety

Moreover fish contains the amino acid terrain, terrain could be beneficial in the prevention of obesity and diabetes, fish are rich in omega-3 fatty acids the omega-3 fatty acids found in fish help your body achieve the recommended omega-3 to omega-6 fatty acid ratio.

This in turn helps reduce inflammation caused by the excessive omega-6 fatty acids found in most junk foods, unchecked inflammation can put the body in a state of stress and led to weight gain.

Consuming fish can help reduce inflammation and Heart Association recommends one gram a day of omega-3 fatty acids to people with coronary artery disease, a fish diet is beneficial for reducing triglyceride levels and the risk of coronary artery disease.

This in turn prevents the risk of cardiovascular diseases keeps you active and inhibits all obesity inducing triggers fish are low in calories, one more reason fish are a great option when you are on a weight-loss mission is that they are low in calories.

So you can have grilled or poached fish with veggies, without consuming more than 350 calories you will not feel hungry for the next two hours and your taste buds will also be satiated.

Fish acts as a natural antidepressant, increased consumption of fish has been found to lower stress levels and reduce the risk of depression, so consume fish or fish oil to stay healthy mentally and physically

If you're looking to lose weight shellfish is like a dieters dream as it is low in carbohydrates and calories and in addition to being low, carbon low, calorie.

Shellfish is also a great source of high-quality protein to help in muscle building and recovery, so in this Blog I'm going to share the best shellfish for weight loss as I compare oysters vs. clams vs. mussels vs. crab vs. scallops vs. lobster vs. shrimp.

Yeah let's do this so shellfish also contains many non-essential and essential nutrients that your body requires to be at its best, however you may think all shellfish contains similar nutrition benefits.

But you may be surprised at some of the differences from a micro nutrient perspective, check out the high levels of the key essential vitamins and minerals contained in most of these shellfish vitamin b12.

So vitamin b12 is important for a healthy metabolism and converting fat into energy, it's also high in zinc, zinc is great for your immune system, it's a powerful antioxidant and important for testosterone and selenium.

So selenium is important for your thyroid health, it boosts your immune system and is also a powerful antioxidant, however from a nutrient perspective not all shellfish is created equal.

So with that said, let's find out the best shellfish for weight loss as well as which shellfish are the healthiest.

1. Oyster

So you may have heard that oysters are an aphrodisiac the reason is always are very high in zinc, which is very important as it's required by the body to produce testosterone, but that's not all when it comes to shellfish.

Oysters are at the top of the list for being the most nutrient rich, oysters are very high in B vitamins especially vitamin b12, so I'm going to run down the protein and carbs of each of these shellfish.

What its high-end from a micro nutrient standpoint, 139 calories 16 grams of protein 8 grams of carbs and 4 grams of fat and from that fat one point three grams of those are from omega-3 fatty acids, which are the healthy fatty acids.

It has 408 percent of your daily value for vitamin b12, a hundred and eighty eight percent of your daily value for zinc, and a hundred and eighty eight percent of your daily value for selenium.

114 percent for copper, so you can consume fresh oysters or canned oysters they're both decent options.

2. Clams

 

Not as rich in nutrients as oysters clams are still a healthy shellfish option that are loaded with vitamin b12, clams are also higher in protein and lower in calories and carbohydrates, when compared to Easter's.

So with a three ounce serving of clams you have a hundred twenty six calories, 22 grams of protein four grams of carbohydrates and two grams of fat, it gives you 14 hundred percent of your vitamin b12 daily value and 132 percent of your daily value for iron.

3. Muscles 

 

Now mussels are good for building your muscles as they are high in protein as well as they contain the highest calories, when compared to other shellfish a three ounce serving of muscle contains, a hundred and forty six calories, 20 grams of protein, six grams of carbohydrates and four grams of fat.

This provides you with 340 percent of your daily value of vitamin b12, 289 percent of your daily value for manganese, and 109 percent of your daily value for selenium.

4. Crab

So although not as nutrient rich as oysters, mussels and clams, crab does have a good amount of vitamin b12 and is better for weight loss, as it's packed with protein in much lower in carbohydrates and calories.

So a three ounce serving of crab contains 98 calories, 20 grams of protein, zero grams of carbohydrates and one gram of fat, and it also contains 140 percent of your daily value for vitamin b12.

5. Scallops

So again scallops are nowhere close, to being as nutrient rich as oysters, clams, and mussels , but just like crab it's better for weight losses, it has a good amount of protein while being much lower in carbohydrates and calories.

So a three ounce serving of scallops provides 93 calories, 20 grams of protein, zero grams of carbohydrates in one gram of fat, although scallops don't provide a hundred percent of any of your daily value or any of the minerals, It does provide 40 percent of selenium.

6. lobster

 

So lobster is a major Christmas Eve tradition in the Christian household, so it falls in the same group as scallops and crab, where lobster is not as nutrient rich as the oysters, mussels and clams.

But it's a better option for weight loss, as it's high in protein and lower in carbohydrates and calories, so a three ounce serving of lobster have 77 calories, 16 grams of protein, zero carbs, one gram of fat and lobster doesn't provide a hundred percent of your daily value of any mineral either.

7. Shrimp

So shrimp is not as nutrient dense as other shellfish, but it's great for weight loss, as it's still a good source of protein, that is low in calories and carbohydrates.

A three ounce serving of shrimp provides 84 calories, 18 grams of protein zero carbohydrates in one gram of fat, so shrimp is highest in selenium, which provides 48 percent of your daily value.

So although all these shellfish options are great for weight loss the crab the scallops the lobster and the shrimp contain the least calories, however the higher calorie shellfish being the mussels and oysters.

The clams are still excellent foods for weight loss as they are still under 150 calories for three ounce serving, plus mussels oysters and clams are much more nutrient rich, so the extra calories are definitely worth it.

Conclusion

Shellfish are healthy for a weight-loss perspective, all seven of these shellfish options are great for weight loss and if you're worried about the cholesterol content of shellfish guys we're not living in the 1960s anymore.

That was when all this research coming out that said these foods high in cholesterol like whole eggs are bad for your cholesterol.

So if you're still avoiding egg yolks and shellfish because of the high cholesterol, it's just time to open rise to the fact that healthy foods high in cholesterol may actually help increase your good HDL cholesterol.

Without raising your bad LDL cholesterol, while also helping you reduce your triglyceride levels, it's just important to stay away from the unhealthy and creamy sauces that are usually associated with eating shellfish also.

Most shellfish on the market is farmed, but based on the way that they are raised most are fine to eat, however I would a research on eat shellfish before eating firm shellfish when it comes from Asia.

When it comes to mercury and shellfish it is a concern, but for most people it's just a trace amount, in most cases health benefits are more from eating shellfish just a few times per month outweigh.

The potential issues from the trace amounts of mercury, so the big question is without the creamy sauces and everything, how do you make shellfish taste delicious, so for added flavor try adding a little bit of lemon and hot sauce to your oysters.

Including fish and shell fish to your diet boosters your weight loss plan and you can see easily the difference in your protein gain and fat loss.you just have to cook then in order to gain protein not fat.

You can also add butter garlic and white wine to your clams, your mussels for extra flavor or make a big batch of delicious seafood chowder ,If you find this helpful please comment and share and do tune in for my next blog.

Till then Stay fit,Eat Healthy And God Bless You