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Five Types Of Fish You Should Eat For Weight Loss

Fish is one food that can help you reduce your weight. Of course, if you are eating the right kind of fish. Most fish are rich in protein. However, they don’t contain as much as other sources of protein. Foods that are high in protein can satiate your hunger and help you avoid overeating between the meals. Many fish have high contents of omega-3 fatty acids.

This is one of the most important nutrients that boost brain and heart health. However, it would help if you remembered that eating seafood doesn’t guarantee weight loss. If you include fish full of nutrients into your diet, engage in workouts regularly, drink lots of water, and get 7 to 8 hours of sleep every day, you can slowly inch towards your goal of losing weight. Below are five types of fish you should eat to lose weight.

Wild Salmon

Salmon from the wild are more flavorful than those varieties which are farmed. They contain optimum quantities of lean protein as well as omega-3 fatty acids. From three ounces of the wild variety, you get 23 grams of protein and 156 calories.

This will help you stay away from eating between meals and stuffing your stomach with some unhealthy fries and snacks, a prime reason why you gain weight. Thus, you can keep your calorie consumption in check. Take some baked salmon, add some greens and seasonal vegetables, or add an omelet to a serving of smoked salmon to increase your protein consumption.


Though people often overlook the benefits of sardines, this particular variety of fish is cheap and is rich in protein. From 4 ounces of sardine, you get 26 grams of protein and around 30% of calcium that your body daily needs.

Sardines contain good quantities of iron and vitamin D. It also plays a key role in decreasing inflammation owing to omega-3s that are beneficial for heart health. However, sardines fewer quantities of contaminants like mercury. If you are apprehensive about the flavor, you can buy canned versions available in flavors such as mango habanero and lemon olive oil. You can enjoy sardines either as a quick snack or in a salad.


Cod is famous for its mild flavor and excellent nutrient profile. Containing vitamins B6 and B12, cod can be a great agent in your weight loss plan. From a standard serving, you get 2 grams of protein and 89 grams of calories. According to research, this will help you keep your stomach full, preventing you from overeating.

The European Journal of Clinical Nutrition states that those who have cod in their meals at lunch tend to eat 10% to 11% less food during dinner than those who have been during lunchtime. As per another European study, people consuming around five servings of this particular variety of fish as a part of their diet plan usually lose approximately four pounds of body weight.


If you are looking for a light and simple meal full of nutrition, you can try out a frozen fillet of halibut. From 3 ounces of halibut, you get 94 calories and 20 grams of protein. Halibut is laden with nutrients such as magnesium, selenium, and vitamin B12.

Since white fish isn’t as oily as salmon, it won’t thaw when you bake it. Cooking halibuts is super easy and fast. You can try this variety of fish with steamed spinach or use it to make fish tacos along with mango salsa.

Canned Light Tuna

Tuna is one of the best varieties of fish that can accelerate the process of weight loss. It’s affordable and has all the nutrients that are good for you. Canned in water, tuna is an excellent choice as it has loads of protein needed to lose weight.

The calories you get from a standard serving are less than chicken of the same portion. From a 3-ounce serving, you get 73 calories, while from 3 ounces of chicken, you get 126 calories. Canned varieties of tuna are exceptionally convenient if you want quick meals. Go for light tuna as they are low in mercury content.

Keeping your diet loaded with proper nutrients and working out can help you attain your weight loss goals. These five types of fish can be great additions to your diet plan. Besides being delicious, they would also help you stay in great shape. So, that’s a win-win!

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