According to statistics, every eighth inhabitant of the planet is overweight. Excess kilograms not only spoil the appearance, but also have a bad effect on health. To solve such problems you need to actively engage in sports, get rid of bad habits, change the diet. The basis of a healthy diet is eating balanced and healthy foods. One of the most healthy foods is fish, which has a low calorie content, a large amount of nutrients. It consists of: proteins, amino acids, zinc, iodine, phosphorus, calcium, selenium. All low-fat fish are ideal for diets.
What is useful fish?
Unlike meat, which the body spends on digestion for at least three hours, fish is assimilated an order of magnitude faster, in just one and a half to two hours. Nutritionists advise to eat fish dishes, even for dinner. The undoubted advantage of such dishes is the speed of their preparation.
Also in the composition of the fish are useful fatty amino acids, such as omega-3, omega-6. According to recent studies, scientists have found that consuming large amounts of sea fish can prevent thyroid disease and preserve youth and health. An example of this is the people of Japan, who mainly eat fish products, in this country the longest livers.
Effect of regular fish consumption on the body
Omega-3 and omega-6 acids are required for the synthesis of other substances in the body. They help to normalize the sensitivity of nerve fibers, are responsible for muscle contraction. Also, fatty acids have a positive effect on the condition of hair, nails and skin.
With regular consumption of fish dishes, it is possible to prevent the development of cardiovascular diseases, increase immunity, normalize blood pressure, stimulate the brain, prevent the development of senile dementia.
Due to the high content of iodine in these fatty acids, thyroid health is ensured, and calories are burned.
Fish Fat Categories
All types of fish are divided into three categories:
- non-greasy, contains about 4% fat;
- average fat content - from 4 to 8%;
- fat - more than 8.5% fat.
Also, the fat content of all varieties of fish depends on the season. They accumulate the maximum amount of a given substance during the reproduction period. All varieties of meat contain proteins (from 14 to 27%) and fats (from 0.3 to 36%). For the most convenient study of varieties of fish is best to use the information below.
High-fat fish types:
- mackerel;
- som;
- sprat;
- stellate sturgeon;
- sturgeon;
- halibut;
- saury.
These varieties are not suitable for diet, because they contain more than 82% fat, and caloric content varies from 250 to 350 calories per 100 g
However, these varieties of fish are considered the most useful, as they contain more iodine and fatty acids. These components are necessary to protect the vascular system, thyroid, lower cholesterol, improve metabolic processes in the body.
Medium fat varieties include:
- carp;
- red eyes;
- carp;
- anchovy;
- low-fat herring;
- pink salmon;
- smelt;
- salmon;
- tuna;
- sea bass.
The calorie content of these varieties of fish ranges from 125 to 145 calories per 100 g. These types of fish can be consumed in the diet, but only with the permission of nutritionists. There is a lot of protein in these varieties, therefore it is recommended to include them into the diet for those who play sports.
Low fat fish varieties:
- cod;
- haddock;
- pollock;
- river perch;
- pike;
- pangasius;
- mullet;
- lamprey;
- roach;
- whitefish;
- sorog and so on.
This list also includes crustaceans and mollusks. In dishes that are prepared from the listed varieties of fish, there are only about 100 calories per 100 g of product. When eating low-fat or low-fat varieties of fish, you can not just lose those extra pounds, but also significantly improve your health. Also, experts advise to enter into the diet of children fish dishes, using precisely low-fat varieties.
Methods of cooking fish dishes for weight loss
Before starting to prepare dietary dishes, it is recommended to become familiar with the peculiarities of using certain varieties, since there are a number of restrictions for those who suffer from diabetes or gastritis. Fish can be fried, boiled, steamed or in foil in the oven, using a minimum of vegetable oil.
Features cooking with pancreatitis. A few days after an attack of pancreatitis, fish dishes can be included in the diet. Ideal options: souffle, meatballs, casserole. Also, the fish can be cooked in one large piece, boil, simmer or bake:
- For the diet is ideal boiled fish. A great dish to get rid of extra pounds - fish ear without potatoes. And the most low-calorie and fragrant at the same time will be pike meat broth. And in order to keep the pieces intact, add a few drops of vinegar to the boiling water. But it is absolutely impossible to fry fish during the diet.
- Steamed fish. Pour lemon juice over fish slices, add herbs to them, season with spices, send to a steamer for half an hour. It is undesirable to salt products, otherwise the fish will be sufficiently dry. The finished dish can be seasoned with soy sauce.
- Baked fish. An oven-baked fish will have a more pleasant taste than steamed fish. For roasting in the oven, use foil or a special sleeve. To get a delicious fragrant crust, shortly before cooking, open the sleeve.
Simple recipes from low-fat fish
Cod fillet steak with potatoes
To prepare you will need:
- 700 g cod meat;
- 10 small potatoes;
- 1 onion;
- 1 lemon;
- three tablespoons of odorless and tasteless yogurt;
- 50 grams of rye flour;
- 3 tablespoons of olive oil;
- one piece of horseradish.
You may also need herbs such as dill, parsley, lettuce. To prepare any suitable fish from the cod family.
Cooking process:
- Potatoes should be peeled, rinsed in cool water, cut into slices and boil.
- Peel onions, rinse in cold water and cut into ringlets.
- Rinse a lemon and cut into slices half of the fruit.
- Next, remove the bones from the fillet, cut the meat into portions, coat them with spices, roll in rye flour and fry in olive oil until crusting.
- Rinse a piece of horseradish, peel and grate.
- To prepare the sauce, mix yogurt, lemon juice, add grated horseradish and greens, mix everything thoroughly.
- Before serving, place all the ingredients on a plate and decorate with chopped greens or lemon slices.
This dish of lean fish is ideal for a diet, because the caloric content per 100 g is only 235 calories.
Tilapia fillet cutlets
To prepare you will need:
- 700 g of fish;
- 1 onion;
- one chicken egg;
- 80 g boiled rice;
- three tablespoons of vegetable oil;
- dill.
Cooking process:
- Remove all bones from the fillet, chop the meat pieces in a blender or meat grinder, peel the onions. Rinse it in cool water and chop finely.
- Next, add the egg to the minced fish and onions, mix with boiled rice.
- Greens need to be washed, chopped, add it to the stuffing and mix everything thoroughly.
- Then form the patties, put them on a baking sheet and send to the oven for 20 minutes at a temperature of +150 degrees.
Supplement the dish can be boiled potatoes and vegetables.
Vietnamese halibut with vegetables
To prepare you will need:
- 600 g fish fillets;
- two tomatoes;
- 2 peppers;
- 2 cloves of garlic;
- 1 lemon;
- 40 ml of sesame oil and fish sauce;
- 10 g of crushed ginger;
- 10 g of sugar;
- 2 sprigs of mint.
Cooking:
- Rinse the fillet, cut into small pieces.
- Mix lemon juice with sesame oil, fish sauce and fish spices, cover with the marinade, and leave for 10 minutes.
- Peel tomatoes and cut into cubes.
- Then peel the garlic and pepper, chop them into small pieces and mix with the tomatoes and ginger.
- Rinse the mint and finely shred.
- Wash lemon and cut into pieces.
- Next, take the container for baking, lay on the bottom of the marinated fillet pieces. Add vegetables on top.
- Pour all the remaining marinade.
- Cover all with food foil, send to the oven preheated to +150 degrees for 25 minutes.
It turns out quite lean dish, because it contains only 192 kcal per 100 g.
Recommendations nutritionists on the use of fish products
Fish is one of the most valuable foods that should be in any diet. Fish dish perfectly harmonizes with side dishes of boiled or raw vegetables, salads.
The benefits of such foods are low calorie and easy to digest.
Fish with a minimum fat content can be consumed every day, without fear of gaining excess weight. In the products of this category there are no carbohydrates, so they are in particular demand among those who follow a carbohydrate-free diet or BEAC diet. Also in lean fish contains an order of magnitude less fat than in the lean meat.
In this case, the body receives the required amount of protein and a minimum of calories. In this way, you can maintain the required level of carbohydrates without feeling hungry. Nutritionists do not recommend seasoning any fish products with sauces, as they contribute to an increase in appetite.
And to eliminate the smell of fish, you can send the pieces into the milk for an hour. To remove the specific taste of the fish during its preparation - add a little apple to the dish.
In addition, fish is very useful in that it provides the body with substances that are needed for energy production. Therefore, a person who consumes even the lowest calorie fish products will always have a supply of energy and strength for an active life.
With regular consumption of fish diet will be much easier, because a wide variety of fish varieties and dishes from it will help make your diet as rich, useful and varied.
A piece of baked fish or a portion of fragrant fish soup will decorate any menu, and subject to the recommendations on the choice of fish and its preparation, you can always remain in perfect shape.
However, you need to remember that fish is a perishable product, so you need to buy it fresh or fresh frozen. The main thing is to first verify that the product was harvested in an industrial environment in compliance with all norms and requirements.
