Protein bars and protein shakes? No, eat a salmon fillet! Fish is one of the healthiest foods to add to your weekly meal plan. It is high in all kinds of nutrients that will benefit your body in a variety of ways, including weight loss. Fish is an essential part of the Mediterranean diet, which is considered the best diet for weight loss. It is therefore easy to conclude that the consumption of fish is a large part of the success of this diet.

But why? How Does Eating Fish Help You Lose Weight? We’ve spoken to a few registered dietitians about how fish can help in your weight loss efforts, and what other incredible benefits eating them offers. Here’s what they had to say – and for even more healthy eating tips, check out our list of the 7 Healthiest Foods You Should Eat Now.


“Fish is a great source of whole protein, which is important in keeping you feeling full while trying to lose weight,” says Jinan Banna, PhD, RD. “This can help prevent overeating. A diet that does not contain enough protein can lead to starvation. For example, if your diet consists mostly of simple carbohydrates, you may not feel satisfied easily. So instead of consuming lots of potatoes, white rice, and other such foods as part of your meal, make sure to consume them moderately and include a serving of protein foods like fish. “

According to a nutritionist, this is the best fish to eat.


“Fish is a great source of high quality protein. While protein does many things in the body, from a digestive standpoint, it helps you fill up faster and stay full longer for longer.“Says Amy Goodson, MS, RD, CSSD, LD, author of the Sports Nutrition Playbook.” So if you add a protein like fish to meals, you are more likely to stay satisfied longer. And when you go for an oily fish like salmon, trout or tuna that contains omega-3 fatty acids, you get a double benefit! Fats also help you feel full, and omega-3 fatty acids are heart-healthy fats. So it’s a win-win situation! “

Along with fish, here are the 26 best omega-3 foods to help fight inflammation and support heart health.

Grilled fishShutterstock

“By choosing to eat fish over high-fat animal products like beef or pork, you are reducing the amount significantly [number] of calories you eat with a meal, “says Trista Best, MPH, RD, LD of Balance One Supplements.”Fish can also be prepared in a tasty way without adding excess fat and high-calorie ingredients like cheese and creams. Fish is also often paired with nutrient-dense vegetables like asparagus and pumpkin, increasing the overall nutritional quality of your meals while reducing calorie density. “

Not sure how to cook fish at home? Try one of these 61+ best healthy fish recipes for weight loss.

Grilled fried salmonShutterstock

Did you know that reducing inflammation in your body not only helps you live longer, but it is also linked to weight loss? A study published by the Archives of Medical Science suggests that finding ways to “treat obesity” may help reduce the risk of disease by reducing inflammation.

“”The omega fatty acids in fish help reduce the inflammation you are likely to have in your body“Says Best.” As this inflammation subsides, you will see a change on the scale, but also in your energy. Low-grade chronic inflammation is associated with mental and physical fatigue. Once your energy levels improve, you can be more physically active, which can lead to weight loss. “

Barbecue swordfishShutterstock

“Fish is a low-calorie, high-protein choice that is perfect for a weight loss plan,” said Brenda Braslow, MS, RD of MyNetDiary. “Fish (uncooked) has an average of 30 calories per ounce. It is one of the lowest calorie protein foods compared to other protein sourcesFor example, lean beef at 56 calories per ounce, lean pork tenderloin at 33 calories per ounce, or kidney beans at 36 calories per ounce. Of course, you want to cook fish without a lot of fat. Grilled, baked, cooked or sushi is very low in calories. Frying fish or adding rich sauces to it will add calories and will not help you lose weight. “

salmonMicheile Henderson / Unsplash

“Protein-rich foods like fish also keep your blood sugar stable,” says Lisa Young, PhD, RDN, author of finally full, finally slim. “”This will help you stay satisfied and keep your calories under control (Without actually having to count calories.) Fatty fish like salmon and tuna have an extra boost as they also contain heart-healthy omega-3 fats that are anti-inflammatory and good for your heart. “

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