Salmon: Contains a large amount of complete protein and omega-3 fatty acids, increasing the feeling of fullness, supporting fat metabolism and reducing inflammation-a factor that contributes to weight gain.
Salmon consumption 3 times/week helps reduce the BMI and waistline clearly for 8 weeks in the overweight group.
How to use: Bake, steam or fry oil -free, combine vegetables.
Cod: A white fish contains low calories, rich in protein and vitamin B12, no saturated fat. This is the perfect choice for people who are following low -calorie diets but still want to ensure enough nutrients.
According to the US National Institute of Medicine (NIH, 2023), 100g of cod contains only about 82 calories but up to 18g of protein, helping to maintain muscle mass and control cravings.
Usage: Boiled or steamed with green leafy vegetables, without grease.
Tuna: Especially the type of tuna, rich in protein and vitamin D, helping to promote heat generation and increase basic metabolism - the core factor to help lose weight effectively.
Eating tuna regularly helps reduce internal fat - a dangerous fat surrounding the liver and important organs.
Use steamed fresh tuna, grilled or mixed salad. Avoid tuna soaked in oil because it contains hidden fats.
Tilapia: Although there is less omega-3 salmon, but very rich in protein, low calories and easy to process. This type of fish is recommended to use in economical and scientific weight loss menu.
Tilapia helps increase the feeling of fullness and reduces the consumption of overall calories during the day, thanks to the protein content.
Usage: Steaming, grilling or cooking sour soup with less oil, lots of vegetables.
Herring: is a natural fatty fish, rich in omega-3, vitamin D and selenium-three important factors in fat metabolism, insulin air conditioning and immune support.
A study at Scandinavian Journal of Public Health (2023) showed that the crorefish at least twice a week had better fat metabolism, and had more stable leptin and ghrelin levels - two hormones that control hunger and feeling full.
Eat grilled herring with vegetables or used in vegetable rolls, limiting salt herring to avoid high sodium.
For optimal effect, it is recommended to combine fish with green vegetables, whole grains and good fats (such as olive oil, avocado) and maintain at least 150 minutes of exercise a week as recommended by WHO.
