There are several best tasting fish for weight loss diets. While all seafood and fish are nutritious and good for the body, some offer more health benefits than others.
According to American Heart Association, fish is one of the best things you can eat for your heart and brain health. Fish with high levels of omega-3 fatty acids, such as tuna, salmon, and sardines should be eaten at least twice a week.
Fatty fish or fish with higher fat content usually have more calories. Fish that are leaner and offer other health benefits include herring, mackerel, trout, and tuna.
Fish is a great source of lean protein and can help you feel full longer. Protein improves your metabolic rate and keeps you from feeling hungry. It also preserves muscles that are often lost during weight loss.
Omega-3 fatty acids in fish help lower cholesterol levels and increase good HDL cholesterol. How you decide to cook your fish will determine whether it will be beneficial to your weight loss or not.
Best Fish Types For Weight Loss Diets
You can get lean fish but if you cook it in excess fat, you will still be consuming a lot of excess calories.
The best way to eat fish is grilled or baked (without excess fat). Frying and deep-frying fish in batter or breading should be avoided.
Salmon
Salmon has a high content of vitamin D, which along with calcium is important for maintaining healthy bones. Muscles have more vitamin D receptors than any other tissue in the body.
It’s believed that low levels of Vitamin D may cause a decline in muscle mass and a loss of strength.
Check out this poached salmon recipe
Tuna
Rich in Omega-3 fatty acids, tuna helps reduce body weight and lower triglyceride levels. Tuna also contains the amino acid arginine, which is important for maintaining a healthy immune system.
The proteins in Tuna can help rebuild muscle cells after a workout. This can be helpful because it is always beneficial to add some form of exercise to any weight loss program.
Sardines
Omega-3 fatty acids help reduce inflammation and prevent heart disease. Sardines are a good source of omega-3s, vitamin D, and calcium. Vitamin D is important for maintaining healthy bones.
Herring
Omega-3 fatty acid helps lower cholesterol levels and increase good HDL cholesterol. Vitamin B12 lowers homocysteine levels, which is believed to play a role in the development of coronary artery disease and stroke.
Herring contains an amino acid called carnitine that helps burn fat. This makes it a great addition to any weight loss diet that allows the consumption of fish meat.
Mackerel
Another source of omega-3, Mackerel contains more than any other fish. Omega 3 fatty acids help reduce inflammation and prevent heart disease.
It is also very rich in Vitamin B12 which is necessary for the proper function of the brain and nervous system. It also has Vitamin D which is vital for healthy bones.
Whitefish
Omega-3 Fatty acid helps reduce inflammation and prevent heart disease. Whitefish is very high in protein, which helps you feel full longer.
Trout
One of the leanest fish, Trout can help control weight gain. Salmon contains an amino acid called carnitine that helps burn fat.
Other health benefits include a higher intake of omega-3 fatty acids, which reduce inflammation and prevent heart disease.
Tilapia
Fish that are leaner and offer other health benefits include herring, mackerel, trout, and tuna. Tilapia also has low-fat content and contains many essential amino acids, the building blocks of protein.
This fish has a good amount of omega-3 and can help reduce inflammation and prevent cardiovascular disease.
Shrimp
Shrimp is not a type of fish but I had to include it in this list of the best tasting fish for weight loss diets.
Rich in vitamins, minerals, and protein, shrimp also have very little saturated fat making it a heart-healthy food. Shrimp is high in selenium which helps with the proper function of the immune system, thyroid gland, and heart.
Conclusion
Larger fish such as tuna, salmon, and swordfish contain higher levels of mercury than smaller fish such as sardines, anchovies, and herring. Mercury may cause muscle weakness, memory loss, and fatigue.
Whitefish such as tilapia, cod, and halibut contain lower mercury levels than seafood such as tuna, salmon, and swordfish. Some shellfish such as oysters and clams have higher levels of mercury than white fish. Mercury can cause muscle weakness, memory loss, and fatigue.
Canned tuna is the safest type of seafood to eat because it has less mercury than fresh tuna. Some shellfish such as lobster, crab, and oysters have very high levels of cholesterol. If you enjoy these types of seafood, limit your intake to no more than two servings per week.
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