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Low-calorie fish for weight loss. Video
Dietitians classify lean fish as a healthy food, which will never be the cause of obesity. This product is included in various low calorie diets. The fish contains high quality protein, which contains amino acids necessary for the human body. Fish contains about 15% protein, B vitamins, iodine, phosphorus, selenium, calcium.
What types of fish are suitable for a low-calorie diet
With a low-calorie diet, you can eat 150-200 g of low-fat fish per day, preparing a boiled or baked dish from it. You can not eat fatty fish, smoked and salted fish, caviar, canned food. The fat content of fish is an important indicator that characterizes the product. In order not to be mistaken with the choice, you need to know which grade is low-fat.
The fat content of the fish directly depends on its variety, as well as on the season. The same type of fish contains more fat during the spawning period
Depending on the fat content, fish is divided into three categories: – fatty varieties (contain more than 8% fat); – moderately fatty varieties (from 4 to 8% fat); – lean varieties (fat content up to 4%).
Fatty varieties include: – eel, – stellate sturgeon, – catfish, – herring, – mackerel, – Caspian sprat, – saury. Their calorie content is 180-250 kilocalories per 100 grams.
Moderately fatty fish with an average calorie content of 120-140 kilocalories per 100 grams: – chum salmon, – sea bream, – pink salmon, – herring, – sea bass, – trout, – crucian carp.
Skinny fish varieties: – cod, – haddock, – navaga, – pollock, – silver hake, – pollock, – Arctic cod, – blue whiting, – river perch, – pike, – bream, – flounder, – mullet, – crayfish family; – shellfish.
The calorie content of these varieties of fish is only 70-90 kilocalories per 100 grams. They can be eaten daily while on a diet.
What types of fish are most useful
The most dietary fish product is cod. It contains 18-19% protein, 0,3-0,4% fat, it contains almost no cholesterol. Pollock is in no way inferior in nutritional value. In terms of taste, it is even softer than cod. In terms of nutritional value and taste, pollock and blue whiting are close to cod.
Despite the fact that some types of fish (mackerel, herring, sprat) contain a fairly large amount of fat, they are still healthy, since they are sources of unsaturated fatty acids Omega-3
Navaga has coarser and less tasty meat; it contains up to 1,4% fat. Flounder meat is very tasty, there are no small bones in it, protein in flounder is about 14% -18%. Halibut meat contains from 5 to 22% fat, 15-20% protein, it is used for the preparation of lightly salted and balyk products.
Saltwater fish contains significantly more iodine than river fish. It is well suited for a diet, it is an excellent product that is a rich source of not only iodine, but also bromine and fluoride. There are ten times more of them than meat. However, compared to meat, fish has less iron.
Freshwater low-fat and moderately fatty fish from the carp family are very useful for the body: – carp, – tench, – bream, – crucian, – asp, – carp, – ide, – silver carp. These types of fish are a good source of vitamins and complete protein.
Also, do not forget that lean, low-calorie fish is suitable for those who have stomach ulcers, but so want to lose weight.