Benefits of grilled fish diet

fish

Fish is a source of many nutrients and important foods that play a role in food security around the world, as fish contains high-quality protein and a small amount of fat, most of which is due to polyunsaturated fats, including; Omega-3 fatty acids are eicosapentaenoic acid, or EPA for short, and docosahexaenoic acid, or DHA for short. Fish also contains many minerals, such as: Selenium, zinc, iodine, iron, and B group vitamins, such as; Vitamin B12, in addition to vitamin A and vitamin D, which are found in fatty fish.

Benefits of grilled fish diet

Grilled fish in various ways is low in calories, so it is suitable for diets that aim to lose weight. According to the American Heart Association, it is recommended to eat at least two servings of fish per week, but it is worth noting that the calories of fish vary depending on its type, as some types contain... It contains more calories and healthy fats, and therefore there are some options that are better than others and it is recommended to consume them.

In general, the high protein content of fish and omega-3 fatty acids can contribute to increasing feelings of satiety beyond the effect of other protein sources, according to a study published in The American Journal of Clinical Nutrition conducted on overweight people who suffer from high blood pressure. It was found that Adding fish rich in omega-3 to daily meals while adhering to a low-calorie diet contributes to improving sugar metabolism and reducing the level of fats in the blood that are linked to obesity. It is worth noting that combining eating fish with a calorie-restricted diet Thermal has a greater effect than relying on either method alone. It also affects the level of blood pressure and contributes to reducing the risk of heart disease. A study published in the International Journal of Obesity in 2007 also indicated that eating fish as part of a calorie-restricted diet by overweight people contributes to increasing their weight loss by the equivalent of a kilogram within four weeks, compared to following this diet without adding fish.

It is worth remembering that it is important to eat fish rich in fats in moderation, because it contributes to increasing calories in meals, and cooking it in healthy ways can help reduce calorie consumption and obtain its benefits in the long term. The cooking method may significantly change its nutritional value, and the table below shows the calorie content of different types of fish:

It should be noted that healthy weight loss depends mainly on following a healthy diet, controlling calories consumed, increasing physical activity, in addition to permanent changes in some habits and lifestyle to achieve long-term weight loss.

Some types of fish suitable for diet

Below are some types of fish that can be added to the diet:

• Salmon: Salmon is low in calories and rich in protein. Its consumption, like other protein-rich foods, contributes to increasing the metabolic rate and regulating the hormones that stimulate appetite and satiety. It also contains omega-3 and thus has the potential to contribute to weight loss and reduce belly fat in people. People with excess weight, as mentioned in the study above, which was published in the International Journal of Obesity in 2007, when consuming salmon as one of the fatty fish with a calorie-restricted diet compared to following this diet alone, and a study published in the journal Nutrition, Metabolism & Cardiovascular Diseases in 2015 indicated 3 to the role of docosahexaenoic acid supplements, one of the most prominent types of omega-XNUMX, in reducing liver and abdominal fat in children who suffer from non-alcoholic fatty liver disease.
• Tuna: Tuna contains a high amount of protein and amino acids, which contribute to building muscle, increasing the metabolic rate, and helping to lose fat. The protein content of tuna is classified as a food that is difficult to digest and has a high thermic effect, which means that the body consumes more calories during its digestion than it digests the ingredients. Food, such as; Carbohydrates and fats, which contribute to improving the burning of calories. In addition, tuna contains moderate amounts of calories, but it is important to pay attention when choosing its type. As canned in water is a better option in the diet for weight loss compared to canned in oil, for example, 100 grams of tuna canned in water contains 86 calories, while 100 grams of tuna cooked by steam contains 137 calories, while 100 grams of tuna cooked in water contain 198 calories. Canned tuna in oil contains XNUMX calories.
• cod: Cod is a flaky white fish. It is a good source of phosphorus, vitamin B3, and vitamin B12. It is also high in protein and low in fat and calories, making it a suitable choice for those aiming to lose weight.

Harmful effects of eating fish

Fish consumption is associated with some warnings, including the following:

• Some types contain pollutants: The accumulation of pollutants in the body can lead to serious health problems, and these pollutants include: Polychlorinated biphenyls, or PCBs for short, polybrominated diphenyl ethers, or PBDEs for short, dioxins, pesticides that contain chlorine, some sediments, and food that fish eat. Some types of fish may contain mercury, so it is advisable to choose types with a lower content. of mercury, such as; Cod, mackerel, salmon, sardines, and canned tuna are low in fat. In addition, it is important to avoid some types of fish and shellfish that are caught in certain locations.
• Fish allergy: Some people may be allergic to one type of fish, so they are advised to avoid eating fish completely. They can also consult a specialist doctor to find out the specific types that they are allowed to eat without having an allergic reaction. Among the symptoms that accompany this allergy when eating fish are the following:
  • Urticaria, or increased appearance of red bumps on the skin.
  • Lip swelling.
  • Numbness in the throat or mouth.
  • A feeling of itching and a rash.
  • Tightness in the throat.
  • Runny nose.
  • Cramps and stomach pain.
  • Nausea or vomiting.

General tips for losing weight

You must follow some steps to lose weight and maintain it, including the following:

• 'Increase consumption of vegetables and fruits: These two options are low in calories and fat, and high in dietary fiber, which contributes to promoting weight loss, in addition to being a source of many vitamins and minerals.
• Drink plenty of water: The feeling of thirst can resemble the feeling of hunger, which contributes to consuming more calories than the required calories without the real need for it, and therefore it is important to drink sufficient amounts of water.
• Eat foods rich in dietary fiber: Fiber is found in plant sources, such as; Vegetables, fruits, oatmeal, whole-grain bread, brown rice, and legumes, such as; Lentils, beans, and peas. Consuming these fibers contributes to increasing the feeling of fullness.
• Avoid consuming added sugars: As eating some processed foods is associated with consuming large amounts of added sugar, it is therefore recommended to read the nutritional label attached to the product to ensure the amount of sugar content.
• Avoid refined carbohydrates: The parts that contain dietary fiber are discarded when manufacturing some grain and sugar products, such as; White bread and pasta, on the other hand, it is recommended to eat carbohydrates that contain full fiber.
• Get enough sleep: Lack of sleep causes an increase in appetite and reduces the feeling of fullness, which leads to increased food consumption, so it is recommended to sleep for eight hours of deep sleep.
• Physical activity: Physical activity can contribute to increasing the metabolic rate, and also helps improve mental health. Physical activity contributes to increasing energy levels and constitutes an incentive to continue the weight loss diet.
• Eliminate junk foods: It is advised not to buy any processed or harmful foods, and to consume home-prepared foods and healthy foods instead to ensure the ingredients used, which helps to avoid eating fast and unhealthy foods.