A diet high in fish can aid in the weight loss process, thanks to their omega-3 fatty acids, which help keep your body feeling full longer than other fats would. With that said, not all fish are created equal. Omega-3 fatty acids can also be found in higher concentrations in some fish than others, making it important to choose the right ones. Here are 10 healthy fish you should eat to help speed up weight loss and feel fuller faster. It’s best to try cooking these with spices and seasonings like garlic, onion, lemon juice and oregano so they don’t taste too bland!
1) Freshwater Trout
One of the best freshwater fish for weight loss is trout. Not only is it inexpensive, it is also easy to find, even in small towns and rural areas. You can buy trout right at your local grocery store or you might be able to find someone that sells fresh fish at their farm or roadside stand. Trout can be baked, broiled, grilled, fried, blackened with herbs and spices, and poached.
2) Freshwater Coho Salmon
The Coho Salmon is one of the healthiest fish you can eat and is also plentiful in North America. It’s high in protein, high in vitamin B6, and rich in Omega-3s. In addition, it has a lower fat content than many other types of salmon which will help to reduce weight. However, beware that this fish is low in selenium so be sure to have some foods that are high in selenium on hand as well.
What are some great healthy fish for weight loss? For example, Tuna contains all the Omega-3s that your body needs. Besides being high in protein and low in calories, it is also rich in B12 which can help regulate sleep and depression. Tuna is also packed with vitamins like A, B6, C and E; something that most people are deficient in.
In a 3oz serving of canned tuna there are 45 calories – which makes this one of the lowest calorie options on this list.
While eating more of this crustacean may seem counterintuitive for weight loss, lobsters are one of the most nutrient-dense foods on the planet. High in protein and omega-3 fatty acids, lobsters also provide manganese, vitamin B12, selenium, zinc and magnesium. And with just 100 calories per serving (half a lobster), they’re an excellent low-calorie option to help you maintain healthy weight.
A small and inexpensive fish, herring has the most unsaturated fat content of any fish. Lower in calories than its other oily counterparts, it has one of the highest concentrations of Omega-3s as well. Including herring in your diet may be an affordable way to reap some weight loss benefits.
Flounder is one of the easiest and healthiest fish to cook up, making it perfect for weight loss. With less than 30 calories per serving, flounder can help you get all your necessary nutrients while not breaking your diet.
Sardines are one of the healthiest and easiest ways to eat healthy. Studies have shown that fish such as sardines are among the most nutritious foods because they contain omega-3 fatty acids which reduce inflammation, help weight loss, and lower the risk of heart disease. They also contain an impressive amount of protein while remaining low in calories, sodium, and sugar.
Halibut can be eaten grilled, sauteed, smoked, baked or raw. Halibut is a low-calorie food choice with an average of 250 calories per serving and is high in lean protein. Halibut contains both omega-3 fatty acids and selenium, important nutrients for heart health. Selenium has been found to help reduce the risk of cancer and promotes healthy skin. Studies have also shown that halibut can help reduce inflammation.
9) Atlantic Mackerel
If you’re trying to lose weight, eating fish is an excellent choice. Mackerel, along with other oily fishes like sardines and anchovies, is low in saturated fat and high in omega-3 fatty acids that are good for the heart. Plus, they’re easy on the wallet—Atlantic mackerel costs less than $2 per pound!
10) Rainbow Trout
Rainbow trout is an extremely low-calorie, fat-free fish with zero cholesterol. It’s low in sodium and an excellent source of vitamin B12, which boosts energy levels and keeps you from feeling sluggish. For those trying to lose weight, rainbow trout is a perfect way to keep protein levels high without going overboard on calories.