In the Mediterranean dietFish occupies a prominent position alongside legumes as a source of quality protein. Seafood and fish can extend life expectancy, improve cognitive performance, help you sleep better, take care of your heart, prevent depression and protect your body against the onset of chronic diseases such as heart disease, obesity or diabetes.
When eating fish, the OCU recommendsInclude fresh fish regularly in your dietproviding the body with omega-3 fatty acids, high biological value protein and minerals such as iron, calcium and phosphorus.
Ideally, it should be consumed three times a week, with at least one of those times being oily fish, varying between species, types of product and preparations.
Read more:
7 tips for choosing the best quality salmon at the supermarket (and telling wild salmon from farmed salmon)
However, not everything is worth it when it comes to eating fish, especially if you are looking to lose weight. Livestrong They underline the importance of How to cook it, what to do with the fattiest fish or what are the main mistakes in its preparation.
What are the mistakes you should not make?
Not eating enough
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If you include fish in your diet, don’t be afraid that it will make you fat or that it won’t be good for you. It is one of the healthiest sources of protein, low in calories and rich in healthy fats, minerals and vitamins.
A consumer study by the Norwegian Seafood Council reveals that Spain is the second country, along with Italy, with the highest percentage of people who eat fish at least once a week (84%)Only neighbouring Portugal surpasses us, where the percentage is 91%.
For the purpose of losing weight, scientific evidence shows that Eating fish regularly has a positive effect on body weight and thyroid function. It also reduces the risk of metabolic syndrome, as concluded by a June 2021 review published in
Nutrition and Metabolic Insights
.
For example, 100 grams of cooked prawns only provide 93 calories. A portion of grilled salmon, about 5 grams, provides 83 calories.
The only thing that is important, besides introducing variety, is limit intake of fish high in mercurywhich should be eliminated in the case of pregnant women, those planning to become pregnant, breastfeeding women, or children up to 10 years of age.
Fish species with high mercury content include shark, pike, swordfish, emperor fish, and bluefin tuna. This heavy metal can cause neuromuscular effects, headaches, or cognitive and motor dysfunctions.
Cook it with butter or accompany it with high-calorie sauces
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The calorie count of any food changes substantially depending on how it is cooked and the accompanying dressings.
If you add butter to the pan to cook scallops, soak prawns in aioli or serve hake with homemade mayonnaise, the calorie count will rise significantly, contributing additional saturated fats.
Instead of heavier or more caloric sauces, turning to marinades with citrus or fresh herbs and spices will hardly add any residual calories. As for butter, switch to olive oil, which according to Harvard University lowers your cholesterol and is good for your heart.
Coat and fry the fish
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You may be a die-hard fan of fried fish or fish and chips Londoner, but you shouldn’t get into the habit of battering or breading fish.
100 grams of hake only have 64 calories and 1.8 grams of fat, but if you bread it, the calories rise to 183, the fats to 7.5 and the carbohydrates to 15.8. In addition, Breaded foods add more sodiumsomething you should watch out for if you want to limit your salt intake or are a hypertensive person.
Too much salt causes you to retain more fluids and feel bloated. According to the Mayo Clinic, Poaching, baking, stewing, roasting or grilling are all delicious options for cooking fish. that can help better support your weight loss efforts.
Avoid fatty fish
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Don’t be confused when trying to eliminate bad fats and confuse them with healthy ones: Fatty fish are healthy, rich in omega-3 fatty acids and interesting for losing weight. Although they have more calories compared to their lean counterparts, their intake is worth it for their great nutritional value.
In fact, Omega-3s found in fatty fish may actually help you lose weightaccording to a published review Nutrition Research Reviews. Don’t go overboard with portion sizes and avoid using large amounts of added fat if you don’t want the calorie count to skyrocket.
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