[dropcap]L[/dropcap]osing weight is difficult. When you browse online, you’ll find a great number of diet plans that aim to help consumers in shedding extra pounds safely.
In my experience, the best way to lose weight is to eat fewer calories than I can burn. I was diagnosed to have GERD two months ago, so I’ve made dietary changes.
I’m now eating mostly fish and avoiding pork or beef. Fish is low in fat and calories. As a result, I lost two kilograms of weight in a few weeks.
You, too, can do the same. Here are some steps on how to lose weight at home by eating fish:
Replace serving of beef/pork/poultry with fish
You can start by replacing one to two meat-based meals a week with fish. Work your way up to eating up to three times of fish per week. I went cold turkey and gave up pork or beef from my diet suddenly and completely.
What’s great about eating fish is that it won’t only help you lose weight at home, but it’s also useful in boosting your heart’s health.
Avoid frying fish
Although fish is healthy and low in calories, you must still prepare it in healthy ways. That is, avoid frying the fish. Instead, bake, grill or steam it. To make it healthier, brush it with olive oil and sprinkle it with some herbs and spices.
Choose side dishes
Add side dishes to your fish-only meal. You can have steamed vegetables as they’re low in calories.
Baked potato is rich in vitamin C while a whole-wheat garlic toast is high in fiber.
Opt for fatty fish
Fatty fish is good for the heart as it’s rich in omega-3 fatty acids and unsaturated fats. In the American Journal of Clinical Nutrition reports, they stated that the protein content in this fish could control appetite, resulting in eating less food or taking in fewer calories.
Listed below are fish varieties that are ideal for losing weight.
The fiber content of halibut is higher than in oatmeal and vegetables. In fact, the European Journal of Clinical Nutrition ranked it the number two most satiating food.
An Australian study also found that a white fish can be more satisfying than chicken. It also found that the satiety level after eating a whitefish meal reduced at a slow rate.
The authors of the study attributed the filling factor of this kind of fish to its protein content and its effects on serotonin levels in the body, which is an essential hormone in appetite signals.
They’re known as an aphrodisiac, although studies have yet to prove it. However, research about oysters showed that they could aid in weight loss.
Half a dozen order will give you 43 calories, but it could provide 21 percent of the RDA for iron. Keep in mind that a deficiency in this mineral is linked to an increase in fat gene expression.
Apart from that, oysters are also known for their zinc content, which is a mineral that may help in regulating appetite. In research, it showed that obese people have high levels of leptin and low levels of zinc.
Zinc supplementation could increase production of leptin. But you don’t need that if you eat oysters. Six could fulfill your RDA need. Make it a habit of eating a dozen to help you get into your skinny jeans soon.
It’s true that salmon is high in calories and fat. However, this oily fish is known for its weight loss ability.
In one study, researchers found that those who ate salmon had lowest fasting insulin levels. They also have reduced inflammation level.
Another study published in the International Journal of Obesity showed that consuming three servings of salmon a week for a month could result in weight loss.
But opt for wild salmon and not the farmed version.
They’re high in protein but low in calories. Thus, they’re also perfect for your weight loss goal. They can even regulate your cholesterol levels.
In a study, it showed that capsules made from the byproducts of scallops showed anti-obesity effects. In the study, animals that ate scallop and seaweed for four weeks showed significant reductions in their body weight and fat.
Tuna is a prime source of docosahexaenoic acid (DHA). It’s an affordable fish to help you get into your skinny jeans.
In a study, it revealed that omega-3 supplementation had an ability to stop abdominal fat genes. There are two types of fatty acids found in fish oils. These are the DHA and eicosapentaenoic acid (EPA).
But researchers said that the DHA is more effective than EPA in regulating fat genes and preventing belly fat cells from getting bigger.
One of the reasons people avoid tuna is its mercury content. The most toxic are the blue fin and albacore. However, canned light tuna from smallest fish has a low mercury level. Thus, you can enjoy it up to three times a week.
Source: Eat This