What kind of fish can you eat without making you fat? Top 10 low-fat and high-protein fish recommendations
In the current pursuit of healthy eating, many people are concerned about how to enjoy delicious food without gaining weight. As a high-quality protein source, fish has always been the first choice for fitness and weight loss people. But not all fish are suitable for consumption during weight loss. Some fish have higher fat content and are not low in calories. This article will combine the hot topics and hot content on the Internet in the past 10 days to recommend 10 kinds of low-fat and high-protein fish for you, and attach detailed data for your reference.
Why choose fish as a weight loss food?
Fish is rich in high-quality protein, has high digestion and absorption rate, and can provide a long-lasting feeling of satiety. At the same time, the Omega-3 fatty acids in fish help reduce inflammation and promote metabolism. Best of all, many fish are extremely low in fat, containing only 1-3 grams of fat per 100 grams, making them ideal during weight loss.
| fish name | Calories (kcal/100g) | Protein(g/100g) | Fat(g/100g) | Omega-3 content (mg) |
|---|---|---|---|---|
| cod | 82 | 17.8 | 0.7 | 200-500 |
| Dragon fish | 88 | 18.5 | 1.2 | 300-600 |
| sea bass | 97 | 18.6 | 3.0 | 200-400 |
| Tilapia | 96 | 20.1 | 1.7 | 150-300 |
| Hairtail | 127 | 17.7 | 4.9 | 800-1200 |
| trout | 119 | 20.5 | 3.5 | 1000-1500 |
| snapper | 100 | 20.5 | 1.5 | 200-400 |
| croaker | 99 | 17.9 | 2.8 | 300-500 |
| Turbot | 91 | 16.2 | 2.6 | 400-700 |
| sardine | 135 | 19.3 | 5.1 | 1500-2000 |
How to choose the best fish for weight loss?
As can be seen from the table above, cod, squid and sea bream are the three fish with the lowest fat content and are suitable for consumption during strict fat control. Although sardines have a high fat content, they are very rich in Omega-3, and eating them in moderation is very beneficial to your health.
You should also pay attention to the following points when choosing fish:
1. Try to choose fresh or frozen fish and avoid processing methods such as pickling and frying.
2. The preferred cooking methods are steaming, boiling, and roasting to reduce the amount of fat added.
3. Eat fish 2-3 times a week, preferably 100-150 grams each time
4. Eat with plenty of vegetables to increase dietary fiber intake
Recommended recent popular fish recipes
According to the search data of the entire Internet in the past 10 days, the following low-fat fish dishes have attracted much attention:
1.Steamed cod with lemon: Simple and easy to make, retaining nutrients to the greatest extent
2.Grilled Longli Fish with Herbs: Low fat and high protein, favorite among fitness crowd
3.Tomato snapper soup: Warm the stomach and low in calories, suitable for consumption during weight loss
4.Steamed Scallops with Garlic Sauce: Although not considered fish, it is also low in fat and high in protein.
5.Japanese Teriyaki Salmon: Eat in moderation to supplement high-quality fats
Expert advice: Things to note when eating fish to lose weight
1. People with seafood allergies should avoid eating related fish
2. Pregnant women and children should pay attention to choosing low-mercury fish
3. People with renal insufficiency should control protein intake
4. During the weight loss period, you still need to ensure a balanced nutrition and don’t just eat a single food.
5. Combined with appropriate exercise, the effect will be better
In short, choosing the right fish and using healthy cooking methods can satisfy your appetite without worrying about gaining weight. I hope this article helps you make your weight loss journey easier and healthier!
check the details
check the details
en
