Fish for weight loss – a list of low-fat and healthy varieties

The content of the article

• What is the benefit for a person
• What kind of fish can I eat with weight loss
• Non-greasy varieties
• Fat Sea Fish
• Fish diet
• For 7 days
• Fasting day
• How to cook diet fish
• Boiled
• For a couple
• In the oven
• Dishes
• With vegetables
• In foil
• Fish cakes

It is important for women who are on a diet to know about foods to lose weight. Useful is considered fish for weight loss of nonfat or fatty varieties, it is recommended to boil, bake or stew. Fish dishes are characterized by a high content of protein, fatty acids, micro- and macrominerals. It is worth learning how to cook fish correctly in order to lose weight quickly and without harm..

What is the benefit for a person

Before using the product in the diet, you should find out what the benefits of fish for weight loss are. Its pulp is useful due to the low-calorie protein content, which contains 25%. Easily digestible amino acids are digested in the stomach in 1.5-2 hours. It is also useful due to the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They strengthen the heart, prevent heart attacks, strokes, atherosclerosis. Fatty acids cleanse blood vessels of cholesterol, stimulate the brain, nervous system, restore metabolism.

Fish contains many vitamins A and D, minerals – phosphorus, iodine, fluorine, calcium. They help strengthen bones and teeth. Ideally include protein fish dishes three to four times a week on the menu. For weight loss, it is worth increasing this amount to a daily intake. In addition to the benefits, there is harm:

• in a fresh carcass may contain helminths, parasites;
• a large carcass contains a lot of mercury and harmful metals;
• fatty varieties are very high in calories, will not help weight loss, as are salty and fried foods;
• smoked product contains carcinogens that provoke tumors;
• constant intake of fish without including meat in the diet threatens iron deficiency.

What kind of fish can I eat with weight loss

The most dietary varieties are white non-greasy breeds: pike, cod. It is included in the diet for weight loss more often than fatty marine varieties. Salmon, trout or pink salmon contain more fatty acids that accelerate metabolism, so they are also allowed to be included in the diet for weight loss. Smoked and fried will not work, but stewed or boiled will be ideal for losing weight.

On a diet, it is allowed to eat up to 800 grams of fish per day, so as not to burden the kidneys and liver. It is better to combine it with vegetables, white poultry, egg whites and low-fat dairy products. For weight loss, you need to choose the right fish meat:

• frozen fillet – best suited from a safety point of view, but could lose some vitamins;
• fresh carcass – it’s worth buying from trusted merchants; meat should be resilient and fish eyes clear;

Non-greasy varieties

The lowest calorie fish is included in the group of river or lean sea rocks. These include bream, pike, river bass. Of the marine varieties suitable pollock, hake, flounder, cod, saffron cod. Approximate calorie content is 70-100 kcal, and fat there is only 4%. Varieties with properties of average fat content of up to 8% and 100-140 calories per 100 grams include pink salmon, low-fat herring, catfish, zander, catfish. It is useful to include trout, carp, horse mackerel, tuna and sea bass for weight loss..

Fat Sea Fish

Calorie 200-250 kcal per 100 grams boasts fish of the cold seas. This group of fatty varieties includes eel, mackerel, halibut, sturgeon, any red. They are characterized by a high content of useful fatty acids, but should not be included in the daily diet – they do not contribute to weight loss. It is better to combine low-fat varieties to stimulate metabolism and lose weight..

Fish diet

A fish menu is considered popular, which allows you to lose up to 3-4 kg per week. There are certain rules that promote safe weight loss.

1. Most of all, low-fat fish varieties should be included in the diet: pollock, hake, flounder, cod. Sometimes eat trout, salmon, and mackerel. Up to four times a week you can eat pink salmon, tuna and carp.
2. Ideally stew fish, steam or water, grill without oil.
3. The best side dish will be fresh or stewed vegetables, cabbage, zucchini, carrots. From greens, give preference to arugula, spinach, lettuce.
4. Do not combine potatoes, eggplant, pasta, white rice with fish meat.
5. Replace salt with lemon juice and spices.
6. Keep track of your water balance – at least two liters per day to stimulate weight loss.
7. Allowed half a glass of red dry wine per day.
8. Eat fractionally, five times a day, it is allowed to eat up to 600 g of fish fillet for weight loss per day.
9. Ban on sugar, confectionery. A glass of kefir can become a snack.

For 7 days

In order for an effective weekly diet to bring a loss of five kilograms, follow the approximate nutrition plan from the table:

Fasting day

For fast weight loss or to support the achieved result, a fasting day is suitable. Any fish can be used with a diet. Here are some diet options:

1. Five-time receptions of equal amounts of boiled fish without salt (400 g), tomatoes, cucumbers, cabbage. You can drink green tea or clean water throughout the day..
2. After waking up, drink a glass of water, eat breakfast, egg, yogurt, tea for breakfast. Second breakfast – boiled cod, vegetables. Before lunch, two glasses of water, for lunch and dinner – catfish, vegetables with lemon and greens. At night, drink herbal tea.

How to cook diet fish

Proper low-calorie cooking of fish representatives involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make a broth, use it for soup. If you have a slow cooker or a double boiler, you can steam, stew with vegetables and spices. For dinner, it is allowed to bake the fillet in the oven under the foil or fry in a grill pan without oil.

Boiled

A simple meal option is a boiled fish, which contains a minimal amount of calories. For manufacturing, take a large carcass, clean from scales, gills and internal organs. Put the sliced ​​pieces in a pan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Cook until cooked and eat chilled..

For a couple

It turns out very tasty low-fat steam fish in a slow cooker for weight loss. For production it is better to take large pieces, and to create steam use a vegetable broth with herbs. Place the pieces on the grid of the multicooker, after pouring the aromatic water into the bowl. Set the mode to “Steamed”, cook for about half an hour, until the meat changes color. You can eat a dish cold or hot.

In the oven

The evening meal option will be fish in the oven for weight loss. For baking, grades of medium or high fat content are suitable, and when using low-fat ones, they should be accompanied by a small amount of olive or butter for softness. Put the slices on a baking sheet or in a mold, wrap in foil, pour a light sauce of lemon and basil, bake for half an hour at 190-200 degrees.

Dishes

There are various diet fish recipes for weight loss, including step-by-step instructions with photos of each stage. They will teach cooks how to cook low-calorie dishes with a pleasant taste and beautiful appearance. The most popular of them include white low-fat fish, combine it with vegetables, lemon juice, herbs and spices.

With vegetables

• Cooking time: 1 hour.
• Servings Per Container: 4 Persons.
• Calorie content: 87 kcal per 100g.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty: medium.

Fish and vegetables for weight loss is considered a popular recipe used to make a delicious lunch or dinner. Ideally, flounder or cod is suitable for this. From vegetables, it is permissible to choose onions, carrots, zucchini, accompany them with apples to give a refined acidity. To make the meat not too dry, make a sauce of low-fat sour cream or butter.

Ingredients:

• flounder – 1 kg;
• apples – a pound;
• leeks – 100 g;
• lemon – 1 pc.;
• butter – 10 g;
• sour cream – 150 ml.

Cooking method:

1. Lubricate the stewpan with oil, lay on the bottom slices of apples, onion heads, pieces of fish.
2. Sprinkle with lemon juice, close the lid, simmer over low heat for half an hour.
3. Take out the flounder and vegetables, boil the broth to half. Season with sour cream.
4. Serve the dish with vegetables, watering the sauce.

In foil

• Cooking time: 1 hour.
• Servings Per Container: 2 Persons.
• Calorie dishes: 82 kcal per 100g.
• Destination: for dinner.
• Cuisine: Russian.
• Difficulty: medium.

Fish in foil for weight loss is perfect as a dinner. It is optimal to combine it with vegetables and low-fat cheese to get a delicious crust and a delicate creamy taste. How to cook trout in foil is described in the recipe below. You will get a gourmet dish with a delicate taste. Of spices, salt and black pepper are allowed, but you can replace them with lemon juice.

Ingredients:

• trout fillet – 4 pcs.;
• leek – 2 pcs.;
• garlic – clove;
• tomatoes – 2 pcs.;
• water – half a glass;
• onions – 1 pc.;
• vegetable oil – 30 ml;
• mozzarella – 20 g.

Cooking method:

1. Chop the onions into strips, crush the garlic, cut the leek into rings.
2. Put onion, garlic, portioned pieces on the oiled bottom of the baking dish. Place tomato slices on top, fill with water.
3. Cover with foil, put in the oven at 200 degrees for half an hour.
4. Remove foil, leave for 10 minutes, sprinkle with cheese.

Fish cakes

• Cooking time: 1 hour.
• Servings Per Container: 4 Persons.
• Calorie content: 105 kcal per 100g.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty: medium.

Delicious fish cakes for weight loss can be prepared from any white breeds. Carrots with onions and lots of spices add piquancy to their taste. It is allowed to use white pepper, ginger, marjoram, celery root, nutmeg and fresh or dried parsley. Cutlets cannot be fried because they will not be dietary. It’s best to steam them or boil them in a vegetable broth like meatballs.

Ingredients:

• cod – 900 g;
• onion – 1 pc.;
• carrots – 1 pc.;
• eggs – 2 pcs.;
• vegetable oil – 20 ml;
• parsley – 20 g;
• spices – 10 g.

Cooking method:

1. Cut the carcass into slices, pass together with pieces of onion through a meat grinder.
2. Grate carrots on a coarse grater, passer until golden, put in minced meat with eggs.
3. Add spices, mix, form cutlets.
4. Steam, sprinkle with herbs.