Weight loss takes a lot of discipline and effort, and that includes watching your diet. It benefits to have a great source of protein that is relatively low in calories at the same time. And fish can help you to achieve that objective.

Fish have a lot of known benefits; preventing heart disease; maintaining cognitive function; improving your mood; and yes, helping with healthy weight loss. So what is the real link between losing weight and fish?

One reason why consuming fish is ideal for losing weight, is that in general, they contain fewer calories than red meat, which is what you might be replacing it with in your usual diet. Because of this, you can consume a larger quantity of fish for the same amount of calories, allowing you to stay fuller for longer.

Additionally, fish is a great source of lean protein, which is also associated with weight loss. Now you may have heard that certain types of fish are considered fatty or oily. While that is true, it is nothing to worry about because as opposed to red meat, they contain high amounts of healthy omega-3 fatty acids and low amounts of unhealthy unsaturated fats.

Is the type of fish important when when losing weight?

Studies have shown that the type of fish consumed was not necessarily important in improving your weight loss efforts. A particular study involved overweight males who followed a calorie-restricted diet over the course of four weeks. The participants were assigned into four groups, which all consumed the same amount of calories. However, one group’s diet did not include seafood; the second group’s diet had oily fish; the third group’s diet had lean fish; and the fourth group’s diet had fish oil supplements. The results of the study showed that over the four weeks, the groups that consumed both types of fish and fish oil al lost approximately one kilogram more compared to the group that did not consume seafood. That is some evidence to demonstrate that any type of fish can contribute to weight loss when combined with a calorie-restricted diet.

However, there are some fish that are generally considered to be the healthier. These include:

Black cod or sable fish: They contain high amounts of the antioxidant selenium and are a great source of omega-3 fatty acids.

Halibut: They are a good source of potassium and vitamin D. They are also rich in omega-3 fatty acids and low in fat.

Rainbow trout: Besides being a good source of omega-3 fatty acids, they are also a good source of vitamin B12, which is essential for keeping the nervous system healthy.

Sardines, herrings, and anchovies: They all contain high levels of omega-3 fatty acids, whether they are fresh or canned.

While any type of fish may contribute to your weight loss efforts, the way the fish is cooked is also important. Steamed or grilled fish, for instance, tends to be lower in fat compared to deep fried, battered, or crumbed fish.

So as well as being a healthy option, increasing your fish consumption can also help achieve your weight goals, when used with a part of a calorie controlled diet.