It is indisputable in nutrition, its protein is absorbed more easily than meat, it contains many essential substances and vitamins. The polyunsaturated acids Omega-6 and Omega-3 contained in fish are important for heart health. Their use reduces the risk of heart attack and arrhythmias, has a beneficial effect on blood vessels and improves metabolic processes in the body. Another important thing is that these acids are able to dissolve cholesterol. People whose menu includes fish as a main product are much less likely to suffer from heart disease and problems. excess weight. In addition, these acids help fight depression and chronic fatigue.
Fish are rich in phosphorus, which is important for mental activity and bone health (especially in a growing body). Iodine, which is especially rich in sea fish necessary for the normal functioning of the thyroid gland. Selenium, a trace element also contained in fish, is essential for the health of the reproductive system. It also contains B vitamins, which are responsible for health. nervous system, hair and skin, and proteins for performance and growth muscle mass. The liver of many fish species (cod, pollock, katran, etc.) is a storehouse of vitamin A. Fish (especially lean varieties fish) usually does not cause digestive problems. On the contrary, it is part of diets for various diseases, such as diseases of the digestive organs, diabetes, gout, rheumatism, obesity ... In general, this product is almost universal.
Scientists say that all types and varieties of fish are useful. But still, special attention should be paid to lean fish, it is most suitable for dietary and baby food and is included in diets for weight loss, such as the "Japanese diet" and many others ... Fish is divided into lean (3-5% fat), bold (5-8% fat) and fatty (8-10% fat). In general, lean fish species are not always like that, it all depends on the season, before spawning, any fish fattens up. For example, the fish that is caught off the coast of the Black Sea is considered oily in autumn, and lean in summer.
Low-fat sea fish: cod, flounder saffron cod, hake, blue whiting, pollock, grenadier, pollack, ice hake, Black Sea whiting, mullet, pelengas ... Low-fat varieties of pike, perch ... Semi-fat varieties include marine: (chum salmon, salmon, pink salmon), except sturgeon, sardine, tuna; river: pike perch, carp, trout ...
Low-fat varieties of fish will allow you to lose weight without starving and not even limiting yourself too much, because cod, for example, has only 4% fat. If you have chosen a diet with fish, then you definitely will not have beriberi, as after some other diets. But this is for those who love fish, but what about those who are not too enthusiastic about it? Well, it’s like in the joke “So you just don’t know how to cook it”, yes, that’s why it turns out “well, that’s disgusting, this is your jellied fish". Meanwhile, the Japanese cook fish very often and very simply, their dishes (sushi, rolls, etc.) have gained popularity all over the world. And what is the pride of Russian cuisine - fish pie.
Do you think fish is difficult and troublesome to cook? Today, it is easy to buy fresh-frozen fillets and you do not have to peel or gut them. You can immediately in a frying pan or in a pan.
Do you think fish have a lot of bones? Fillet of flounder, pike perch, cod does not contain small bones. In addition, you can scroll it through a meat grinder, and then make meatballs or pies from minced meat. You can also boil the ear from the heads and tails, strain, discard the heads, and put the disassembled fillet without bones in the ear.
Do you think that you this product strong odor? Such low-fat varieties of fish as pike perch, grenadier, ice hake have a very slight smell. In other species, it can be reduced by soaking in water or milk.
Do you think that fish can only be fried, and this is considered not very useful? It can be used to make many different dishes, it can be stewed, boiled, baked, made from it soufflé, soups, added to it different sauces… steam fish with a side dish of vegetables - just the ideal of a healthy diet.
Effective weight loss is impossible without proper nutrition and inclusion in the diet specific products, corresponding to certain dietary requirements. These include a rich vitamin and mineral composition, the presence of a large amount of high-quality complete protein, as well as a low content of fats and carbohydrates, that is, low calorie. All of them are satisfied with dietary fish. What kinds of fish are in diet category exactly how you can cook them and the most healthy recipes we offer you right now.
What fish is dietary
All existing varieties Fish can be divided into three large groups: fatty, medium fat and lean. The concept of "diet fish" refers to a greater extent only to fatty species. However, subject to certain cooking rules, medium-fat fish varieties can also become low-calorie, dietary and safe for the figure. These include pink salmon, catfish, trout, sea bass, tuna, herring with a small amount of fat. Salmon, carp, catfish, salmon and capelin should also be mentioned here. Medium-fat fish contains, according to some data, from 5 to 8% fat, according to others - from 5 to 10%. As for low-fat varieties of fish, they are rich in fat by no more than 4-5%. These are haddock, pike perch, roach, rudd, river perch, pike, cod, saffron cod, halibut, crucian carp, flounder, pollock, chum salmon, hake, blue whiting, asp, roach, bream.
Calorie content and benefits for weight loss
The calorie content of varieties of dietary fish of medium fat content varies from 120 to 150 kcal, low-fat species - does not exceed 90-100 kcal. And in those, and in others full of protein, characterized by a rapid degree of digestibility by the human body. Dietary fish will not add extra pounds to your figure, but it will give you a feeling of fullness for a long time. It contains more healthy polyunsaturated fatty acids Omega-3 and Omega-6 than saturated fats that are harmful to health and body weight. In addition, the product contains numerous mineral compounds: iodine, calcium, phosphorus, zinc, copper, selenium, etc. It also contains vitamins: A, E, D, group B. Among other things, sea fish can boast of the presence and its filet of the powerful antioxidant astaxanthin.
Why diet fish lose weight?
In order for a sea or river delicacy to give all the effects described above and also help to lose weight, it is necessary to produce it heat treatment in accordance with certain rules. So how do you cook dietary fish?
First, stop frying the fish. Of course, you can remove the top fried crust from the product before use, however fried treat too impregnated vegetable oil, which adds calories to it and removes dietary properties. In addition, heating most oils contributes to the formation of carcinogens in them that cause cancer and provoke accelerated aging.
Secondly, do not include in dishes with dietary fish fatty additives such as cheeses, mayonnaise, homemade sour cream. You should not get carried away with salt and spices, as they stimulate the appetite. Replace them with dried herbs suitable for fish and freshly squeezed lemon or lime juice - both healthy and tasty!
Thirdly, you should not cook side dishes saturated with carbohydrates for dietary fish. The ban applies to potatoes, especially fried ones; pasta. The ideal option will vegetable stew, salad from fresh vegetables and greens, a portion of boiled buckwheat.
Dietary fish is preferably boiled, baked in the oven, it is also possible in foil; cook in a slow cooker in the “stewing”, “baking”, “steaming” mode.
Diet recipes in the oven
And now it's time to bring the most delicious recipes for cooking dietary fish. Let's start with how to cook in the oven. So.
Diet Greek cod fillet
Ingredients: two fish (fillets) of large sizes, 1 tbsp. olive oil, 2 tbsp. coriander seeds, 0.5 tbsp. lemon juice, any store seasoning for fish.
Cooking process. Wash the fish fillet. Prepare the marinade, why mix vinegar, roasted and crushed coriander seeds and seasoning. Put cod in it for 3 minutes. Then put the product on a greased baking sheet and send it to the oven preheated to 180ºС for 25-30 minutes.
How to cook dietary trout with citrus
Ingredients: rainbow trout - 1 kg; orange, lime and lemon - 1 each, olive oil - 1 tbsp.
Cooking process. Wash the fish, free from bones and internal organs, cut into large chunks. Lightly salt each and place in a greased baking dish. Then remove the peel from the fruit, chop them with a knife. Combine and add olive oil to the citrus mixture. Infuse it for 7 minutes, then pour the fish pieces with the marinade. Cover the trout mold with a lid and place the dish in the oven. Bake at 180ºС for 30 minutes.
Pike cutlets recipe
Ingredients: one fish fillet, one small onion, a slice of dried wheat loaf, 1 raw egg, 1 raw carrot medium sized, black pepper and salt to taste.
Cooking process. Pike fillet must be passed through a meat grinder along with a piece of loaf and onions. After you need to add the rest of the ingredients to the resulting minced meat and mix. From homogeneous mass form small cutlets, wrap them in foil, add a little water and put the design in a baking sheet. Bake in the oven for 20-25 minutes.
Fish in a slow cooker
As we said above, it is easy to cook dietary fish in a slow cooker. There are many recipes, we will give 2 of the most useful and simple.
Dietary fish with spices in a slow cooker
You will need: fillet of low-fat fish or medium-fat fish - 500 g, 2 tsp. soy sauce, 2 cloves of garlic, a small piece of ginger root, a couple of sprigs of celery, a little olive oil and pure water, salt taste.
Cooking process. Mince celery, garlic and ginger. Cut the fillet and salt a little. Put the pieces of fish in the multicooker bowl, sprinkle with prepared spices, pour olive oil on top and soy sauce. Try to ensure that the additives are evenly distributed over the surface of the fish. Set the steam mode. The dish will be ready to eat after 20-25 minutes.
Dietary fish in a slow cooker with vegetables
Ingredients: gutted sea bass - 500 g, onion - 1 pc., raw carrot - 1 pc., parsley, salt to taste.
Cooking process. Pour water into the bowl of the multicooker, then place a container intended for steaming food and place a layer of fish fillets on it. Cut the onion and carrot into circles, put them in a second layer. Salt the dish a little. Cook the food in the “Steamer” mode for 20 minutes.
Dietary fish is tender, soft and very tasty. Try it - you won't regret it! Eat right, be healthy and fit.
In our article, we want to talk about fish. She has very high nutritional properties and easy to digest at the same time. Low-fat types of fish are dietary, they do not contain extra calories, and at the same time they contain a whole complex of vitamins and microelements important for humans. That is why it is advised to use nutritionists. Master fish dishes - dietary, and your diet will be significantly replenished with useful substances.
What types of fish are dietary? As a rule, it is river and sea low-fat fish. These are: pike perch, pollock, cod, bream, carp, blue whiting, carp, flounder, pike, mullet, hake, pollock, saffron cod.
All of these varieties are high taste qualities. From pike perch and cod you can cook great amount dishes, both for holidays and for every day. And here tough meat pike is only used for a few recipes because it needs special preparation.
Bony bream will have to be carefully processed, and flounder has its own tricks when cleaning.
Nutritionists advise eating at least three servings of fish per week. One hundred grams of finished fish fillet without skin and bones is considered the standard norm. Dietary varieties are served as a side dish baked or boiled vegetables(potatoes, cabbage, carrots, asparagus). Fish fillet can be served without garnish.
Useful dietary fish. Its recipes are not complicated and do not take much time. Try making baked cod with lemon juice and herbs. As a side dish, you can offer baked grilled or boiled vegetables, as well as a green salad. 
For cooking you will need:
Cod (loin) - 320 g. Finely chopped parsley. Onion. Juice of half a lemon. Salt. A little pink pepper. Ground white pepper.
Rinse the fish fillet and pat dry with paper towels. Next, it should be cut. Chop the onion. We cut squares from foil, put an onion in the center of each of them, and pieces of cod on top. Salt each individual portion, add pepper and parsley, pour over fresh lemon juice. Then we roll all the pieces in the form of envelopes, put them on a baking sheet and send them to the oven, which we preheat to 220 degrees. Bake the fillet for about half an hour. So the dietary fish in the oven is ready. It's healthy and very tasty!
Pike perch is a dietary fish. It can be prepared in the form of a soufflé with low-fat milk sauce. This dish is suitable for those who like non-spicy food with an airy consistency. 
Pike perch fillet - 850 g. Milk (nonfat) - 100 ml. Butter - ¼ pack. Flour - a tablespoon. Eggs - 2 pcs. Salt.
First you need to prepare milk sauce. Pour flour into the pan and, stirring, fry a little until golden color. Then slowly pour in the milk and add the butter. Whisking constantly, bring the sauce to a boil. It can be salted a little, and then removed from the heat.
Pike perch should be washed, cut into pieces, dried. Next, the fish should be chopped with a blender. Add the yolks to the minced meat and mix everything again.
Proteins in a separate bowl must be whipped, and then introduced into the fish mass. Stir the mixture again gently. Our soufflé is almost ready. Now it must be laid out in forms and put in the oven. The souffle should be baked until it rises and is covered with a golden crust. This will take approximately thirty minutes. This dish is served hot. Perfect for him fit salad from vegetables with lemon juice.
Fish dishes are dietary and healthy, especially when they are cooked in a slow cooker. You can add tomatoes and onions to fish, they will not add extra calories, but they will wonderfully shade and embellish the taste of the fillet. 
Fish fillet (perch, for example) - 850 g. Several carrots. Tomatoes, ground in own juice– 250 g. Olive oil, salt. Freshly ground pepper.
So, cut the onion into half rings, grate the carrots. Prepared vegetables need to be put in a slow cooker and set the frying mode. Cook for ten minutes. Blend the tomatoes in a blender to a puree consistency. Next, cut the fillet into pieces and put on vegetables in a slow cooker. And do not forget to salt and pepper the products. Pike perch and vegetables on top fill tomato puree. We cook the dish for about an hour and a half in the quenching mode. You can serve mashed potatoes with such fish as a side dish.
If you are wondering what dish to cook from fish, diet soups exactly what you need. This first can be done immediately from several varieties of waterfowl. For example, salmon soup will be richer, and pink salmon and pike perch will be lighter.
For cooking you will need:
Celery (stalk) - several pieces. Fish - 0.5 kg. Bulgarian pepper, carrot, tomato - one each. Several potatoes. Garlic, dill, basil, paprika.
Cleaned and cut into pieces, the fish should be put in boiling water and boil for about three minutes. Then take out, cool and pull out the bones.
Then wash the vegetables and cut them. Put the fillet with vegetables in a boiling broth, cook for fifteen minutes from the moment of boiling.
Dill needs to be chopped. A couple of minutes before removing the soup from the fire, you need to add greens, garlic, spices to it, boil it all together for about three minutes. Here our soup is ready. It can be removed from fire.
We discussed with you how to cook dietary fish. We hope that you will try one of the recipes and become a fan of fish dishes.
Good afternoon, my dear readers! Today I will tell you about my favorite product - fish. Currently, scientists have proven its usefulness for weight loss. Low-fat fish for the diet, the list of which is given below, is divided by fat content and calorie content. Let's dwell on the popular power systems that use this valuable product. And included tips on how best to cook the fish, so that it is tasty and healthy.
Fish is a source of high quality protein and is quickly absorbed by the body. If it takes about three or four hours to digest meat, then the fish will “dissolve” in two. Therefore, in diet food recommended even for evening reception food. Proteins keep you feeling full for a long time. The brain "gives a signal" not to store anything on the sides or buttocks.
I think many have heard about the longevity of the inhabitants of Japan. They practically do not have problems with the thyroid gland. Excellent vision and smooth skin persist until old age. Just look at the photo - cheerful, youthful people. Scientists have established that the cause of health was the consumption of a large number of marine fish. The composition of the favorite product includes the following benefits:
fatty amino acids Omega-3, Omega-6; vitamins A, D, group B; phosphorus; zinc; iodine; calcium.
Regular consumption of seafood reduces the risk of heart disease. The pressure stabilizes. Improves the functioning of the immune system and the brain. If you do not want to suffer from dementia in old age, eat fish.
Iodine - saturates the thyroid gland, which has a huge impact on calorie burning and metabolism
Omega-3 fatty acid - very useful thing. Without it, the synthesis of other substances in the body is impossible. It maintains the normal sensitivity of nerve fibers, is involved in muscle contraction. The presence of beneficial Omega-3 acids will positive influence on hair, skin, nails.
In nutrition systems with weight loss, it is often advised to replace meat with fish. However, not all varieties are equally useful. In terms of calories, fatty mackerel is far ahead of lean pork. In order not to be mistaken, we divide the fish by fat content.
To get an idea of the fat content of seafood, pay attention to the color of the meat. If it is light - in front of you is a lean variety of fish. The darker the fillet, the more calories. Think herring, salmon or mackerel.
Of course, scientists say that the most useful is oily fish. It contains a large number of necessary substances. But when losing weight, you should forget about it. Or reduce consumption to a small piece a week.
Low-fat varieties of fish will be noted separately. They have no carbohydrates. Therefore, they are so popular among fans of carbohydrate-free diets. Because switching to fish while on a diet can help delay the need to lower your carb intake.
| Product (per 100 grams) | Squirrels | Fats | Carbohydrates | calories |
| Low fat (2 to 5 grams) | ||||
| Tuna | 24,4 | 4,6 | 0 | 139 |
| sea bass | 18,2 | 3,3 | 0 | 103 |
| Far Eastern flounder | 15,7 | 3 | 0 | 90 |
| Vobla | 18 | 2,8 | 0 | 95 |
| Bream | 17,1 | 4,4 | 0 | 105 |
| Carp | 18,2 | 2,7 | 0 | 97 |
| white-winged halibut | 18,9 | 3 | 0 | 103 |
| Hake | 16,6 | 2,2 | 0 | 86 |
| horse mackerel | 18,5 | 4,5 | 0 | 114 |
| Very low fat content (less than 2 grams) | ||||
| Pollock | 15,9 | 0,9 | 0 | 72 |
| Blue whiting | 18,5 | 0,9 | 0 | 82 |
| Haddock | 17,2 | 0,5 | 0 | 73 |
| Cod | 16 | 0,6 | 0 | 69 |
| river perch | 18,5 | 0,9 | 0 | 82 |
| Pike | 18,4 | 1,1 | 0 | 84 |
| Zander | 18,4 | 1,1 | 0 | 84 |
| carp | 17,7 | 1,8 | 0 | 87 |
Lean fish has less fat than the leanest meat. You will be able to take the same amount of protein from each, but consume fewer calories. This will allow you to keep your carbohydrate intake at a relatively moderate level and you won't feel too depleted.
If you are wondering how often you can eat fish, then I can make you happy - if there are no contraindications, then at least every day. The standard serving is 100 gr. And even if you are not a fan of this type of product, then treat yourself at least sometimes " fish days". A plate of fish soup or a fragrant baked piece diversifies any menu.
Now let's move on to the most delicious moment. Fish recipes with diets - this is a separate science. They need to take into account the usefulness of a particular variety. And also how safe it will be to use with gastritis or diabetes.
This is one of the most democratic diets that currently exist. In the first phase, Dr. Dukan focuses on proteins and forbids carbohydrates, fats and sweets. Fish in the food system is not the last place. During all stages of the diet, almost any diet is allowed - sea or river. You can even have a little piece of smoked salmon. In more detail, I wrote an article about allowed foods on the Dukan diet.
Products can be boiled, steamed, fried or baked in foil. Nose the minimum amount vegetable oil.
I recommend including the following types of seafood in your diet: tuna, flounder, haddock, pollock, cod, as well as shrimp and crabs. Other types see in the table above with low and very low fat content. But the amount of protein in such meat is high.
To reduce calories, you can boil the fish in water or steam. The last method is the most useful and tasty. The meat is juicy and tender. Pour a little lemon juice over the pieces for flavor and put a sprig of greens (dill, parsley). sprinkle fragrant seasoning for fish and wrap in foil. In 30 minutes it will be ready.
A plate of fish soup without potatoes - excellent diet dish. You can eat as much as you like without any consequences on the waist. Very delicious broth obtained from pike. A minimum of calories with an amazing aroma.
Try to use less sauces. They provoke an appetite. If you don’t like the fishy smell, hold the seafood in milk for an hour. The bad odor will dissipate.
Some of mine complain that the fish falls apart when cooked. Try cooking cod. Its fillets are not as tender as those of other species. Or you can use a little trick. Add a little vinegar to boiling water and boil the fish calmly. aromatic fillet will not fall apart.
Recipes for weight loss contain a minimum of oil. The baking process itself involves cooking the product simultaneously from all sides in the oven. At the same time, the fish turns out to be much tastier than with banal boiling.
For baking, foil or a sleeve is suitable. Nutritionists have noticed: products from the oven are much healthier than those fried in a pan. Pieces of fish a few minutes before readiness can be “freed from protection”. Then get delicious crust without oil. Or try baking in natural yogurt. The taste is indistinguishable from sour cream. But fewer calories.
With gastritis and other gastric problems - it is impossible. But rethink your cooking methods. In batter or breadcrumbs - definitely not. Especially with diabetes.
If you really want to, then in large numbers oil on a grill pan you can treat yourself to a serving. But not more than once a week. Just do not forget to put the finished pieces on a napkin. The oil should be absorbed. By the way, in my article “How to fry fish in a pan” you can find a lot of interesting things.
Doctors do not forbid. Just not herring or ram, of course. It is better to make lightly salted low-fat fish yourself. Eat only in the morning. Otherwise, expect unpleasant swelling on the face and overweight on the scales. After salty, you just want to drink and drink.
- Category:
All diets, without exception, require the rejection of fatty foods, forcing you to buy lean meat and look for milk, kefir and cottage cheese with a fat content of 0% on store shelves. But there is almost the only product fatty, which allows most weight loss systems - fish.
Entire treatises have been written about the benefits of polyunsaturated fats: here is help for the heart, and blood vessels, and the brain, and joints, and many other parts of the body. Moreover, unlike the same meat, fish is absorbed much better. But even it must be chosen correctly. Many weight loss methods somehow recommend paying attention to lean fish for a diet in order to reduce overall calorie content. daily ration. But not everyone knows which specific types of fish are best to eat, and what dietary dishes can be prepared from them.
What low-fat fish for a diet to choose?
By and large, all types of fish are divided into three large groups, divided by the degree of fat content. The first, the most "heavy" is herring, mackerel and salmon. They, of course, should be eaten, but as rarely as possible. And during active weight loss, it is not recommended to include them in the menu. Moreover, there is always something to replace such fish with a diet.
The second group, "optimal", is a seven of carp, tilapia, trout, pangasius, sturgeon, tuna and sardine. Representatives of this union of fish with a diet can be served at the table both during weight maintenance and during weight loss. But if the method of eliminating the fat layer involves a too low-calorie diet, you may need to eliminate them too.
The third group, "skinny" fish: cod, perch, flounder. When dieting, they are considered the most preferred. In addition, they will fit during medical nutrition when it is necessary to reduce the load on the digestive system. These include various marine life: squid, shrimp and the like. The average calorie content of these specimens is 65 kcal per 100 g.
The best dietary fish dishes
Now let's look at a few simple, but delicious recipes with dietary fish, which are suitable for almost any weight loss system. But basically they are designed for the right healthy eating With reduced calorie. All diet fish dishes are boiled, baked or stewed. Fried options swept aside. This not only allows you to maintain maximum concentration useful properties, but also facilitates the assimilation of the product.
Recipe #1
A great idea for dinner can be a tandem of cod with vegetables. To prepare it, you need to take a medium-sized zucchini, peel it from seeds and skins, chop into cubes. Wash the carrots, peel and grate on a coarse grater. Cut the onion into half rings. Peel a kilogram of cod from bones and skin, rinse thoroughly, disassemble into small pieces. Salt and rub with spices to taste. Leave for half an hour.
In a foil or ceramic form with a lid, first lay out a layer of zucchini, then a layer of fish, on top another layer of zucchini and carrots, then onions. In a small bowl, mix the two egg whites and a tablespoon of sour cream, pour this sauce over a mixture of fish and vegetables. Put the dish in cold oven. Cook for half an hour from the moment the oven heats up to 175°C. After that, sprinkle the dish with herbs and grated cheese and bake for another 15 minutes.
Recipe number 2
TO festive table you can serve a diet fish dish with an unusual sweet and sour taste. It will take about a kilogram of rainbow trout, which must be cleaned of entrails and bones, washed, divided into large pieces and salt. Put the fish in a large ceramic dish.
Peel a large orange, cut into small pieces. Do the same with lemon and lime. Mix the pulp in a small cup, add a tablespoon of olive oil there. Let stand 5-7 minutes and transfer this mixture to the fish. Cover the container with a lid, put in a preheated oven. Bring to readiness within half an hour.
Recipe number 3
Pangasius can also be considered acceptable for a diet of fish. From it tender fillet excellent meatballs are obtained, on the basis of which soup is cooked. It is necessary to twist 400 g of fish through a meat grinder, salt, pepper, combine with egg white and half a finely chopped onion. Form into small balls, roll them in breadcrumbs.
In a large pot with thick walls, bring 3 liters of water to a boil, salt it and throw in the meatballs. Cut a couple of potatoes into cubes medium carrot grate, chop the remaining half of the onion. Vegetable mix also send to the pan and cook for 45-50 minutes. Serve with greens.
Recipe number 4
An excellent choice of low-fat fish for a weight loss diet is pike, which is undeservedly overlooked. From it are obtained delicious meatballs, in no way inferior in their nutritional value to meat. Pike fillet is passed through a meat grinder along with onions and a piece of dried white loaf. Grated carrots, one chicken egg, salt and pepper to taste are also added here. A dense elastic lump is formed, from which cutlets are molded. They can be brought to readiness in a double boiler, or you can use the oven, wrapping the dish in foil and adding a quarter cup of water so as not to overdry the dish.
Recipe number 5
A good lunch of vegetables and fish with a diet is based on boned and skinned tilapia fillets. It will need to be disassembled into small pieces and marinate in lemon juice. At this time, a couple is cut into rings bell peppers and one onion, chop three large tomatoes, tear a sprig of parsley into leaves. You can cook the dish both in a slow cooker and in the oven.
4.5 out of 5 (6 Votes)Have you ever thought about why among the inhabitants of Oceania and Japan there are most centenarians? The main reason is the consumption of marine fish. It contains valuable fatty amino acids Omega-6 and Omega-3.
Also, along with amino acids and fats, fish in its composition has an abundance of vitamins (A, D, B1, B2, B3, and B12), minerals, trace elements, phosphorus, zinc, calcium and iodine, which are important for the normal functioning of the body.
Fish is a source of high-quality protein, with a share of 25%, but the most valuable thing is that it is a rich and unique source of Omega-3 from a series of polyunsaturated fatty acids (EPA and DHA).
And vitamin D, found in fish, helps to absorb calcium and phosphorus in the body and is responsible for the strength of teeth and bone tissue. Lean fish used in low calorie diets for weight loss, as the body receives a lot of protein and little fat. For example, there are only 73 kcal in cod, 124 kcal in sardines, and 102 kcal in trout.
- Fish is digested in the human stomach almost 30% faster than meat. It takes 2-3 hours for the body to digest fish, and 3-4 hours for meat.
Useful properties of fish
Fish contains the omega-3 amino acid. Not one product contains it in such quantity. Yes, I do not argue, there is an omega-3 plant origin contained in seeds, nuts, but the amino acid obtained from fish is much more useful!
And thanks to the contained amino acids, vitamins, trace elements, it has the following useful properties:
- Antitumor properties, especially in colon, prostate and breast cancer.
- Reduces the risk of heart disease and angina pectoris, removes blood clots in the vessels, which can later turn into sclerotic plaques.
- Helps reduce blood pressure and the risk of stroke.
- Fish is useful for pregnant women. Doctors have found that women who eat fish during pregnancy are much less likely to suffer from miscarriages and premature births.
- With regular consumption of fish improves its performance the immune system organism. And old people who often eat fish are not prone to developing dementia, and all this is due to the amino acids contained in it.
- People on a fish diet lose fat faster than those who try to lose weight with other diets.
The most useful fish for weight loss
Quite often, for weight loss, nutritionists advise changing meat to fish in your diet. However, in this case the choice of fish should be taken seriously, as some varieties can surpass even fatty pork in calories.
- Fat varieties(from 8% fat) - eel, mackerel, halibut, fatty herring, sturgeon varieties. The calorie content of this group is from 200 to 250 kilocalories for every 100 grams of product. And the calorie content of lean pork is 120 kcal. Feel the difference!
- Varieties of medium fat content(4 - 8%) -, low-fat herring, catfish, pike perch, trout, carp, horse mackerel, tuna, sea bass,. The calorie content of this group is 100 - 140 kcal per 100 grams.
- Low fat varieties(up to 4%) - bream, pike, pollock, hake, flounder, cod, river perch, navaga. The calorie content of this group is 70-100 kcal.
Fatty fish from cold seas is considered the most useful, but for those who want to lose weight, you still need to select fish of low-calorie varieties.
Not suitable for a fish diet and smoked fish, since when smoked, a lot of carcinogenic substances are formed, which in large quantities provoke cancer.
If you compare between cold and hot smoked, then give preference to thick-skinned cold-smoked fish. It contains a small amount of carcinogens and nutritionists allow it to be included in their menu, but not more than once a week.
And thin-skinned sea fish, when smoked, collects a huge amount of carcinogenic substances and turns from useful product into poison.
In our stores quite often cheap and less healthy fish they sell under the guise of being expensive, deceiving the buyer not only in price, but also in quality.
Remember, that:
- chum salmon is much healthier and more expensive than pink salmon, although it is not uncommon to find pink salmon under the price tag of delicacy chum salmon. Keta is a rather large fish (up to 5 kg) and in the cut the meat has a bright pink color. And pink salmon is more small fish(up to 2 kg) and her meat is faded - pink. Also, pink salmon can be distinguished by a hump on the back, while chum salmon do not have it.
- fillet sea bass often changed to hake fillets, although hake costs almost half as much. You can also distinguish between the fillets of these two fish by color - the perch has meat white color, hake - gray.
Delicious and no calories Tips for a sweet tooth: how not to gain weight from ice cream. Can it be eaten for breakfast or dinner.
- For a diet, you need to carefully choose fish. Low-fat varieties are ideal: hake, pollock, cod, flounder, navaga. These varieties of fish contain few calories, 100 grams contain 80 - 100 kcal. And it contains only 4% fat. Can be used in small quantities fatter varieties of fish are pink salmon and trout.
- When following a diet, you need to choose foods that are compatible with fish - these are carrots, Bell pepper, beets, cucumbers, any cabbage, greens (arugula, spinach, dill, lettuce, parsley). The exceptions are radishes, eggplants, tomatoes and potatoes.
- Use fish exclusively stewed, boiled or baked. Do not use fried, smoked or salted fish.
- Salt should not be consumed during a diet, except perhaps spices and a little lemon juice, you can drink 100 g of dry red wine per day.
Fish diet for 10 days
For ten days on this diet, up to five kilograms go away.
Diet based on fish and vegetables
If you follow this diet, every morning you need to start with a glass of water without gas. Drink water preferably 250 g, and before each meal. A cup of tea is recommended before bed.
Menu for 7 days
So with the help of a fish diet, you can not only lose weight, but also bring invaluable benefit body. Moreover, such a diet is tolerated quite comfortably, since protein food perfectly satisfies hunger and contributes to the preservation of muscle mass even during weight loss.
Oh, all the grief from the mind ... Previously, they fried the fish and ate it on both cheeks, not thinking about anything .. And now you fried it and look - it is at you, and you are at it ... Eyes scream - “Wow, yummy.” And the body resists - “Why did you fry it again !!! Well, how am I going to digest it? Where to put the next slag? Where, I ask you? The sides will soon crack, like your last year's skirt!!!"
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