Salmon
Salmon is one of the most protein-rich seafoods, with 22 grams of protein per 100 grams of fish, according to data from the United States Department of Agriculture (USDA). Additionally, salmon contains omega-3 fatty acids, which help reduce inflammation and improve fat metabolism.
Weight loss benefits: Creates a feeling of fullness for a long time, reduces cravings.
Improves insulin sensitivity, helping to control blood sugar levels.
How to use:
Grill or pan fry with olive oil.
Combine with green vegetables and salad to optimize nutritional value.
Shrimp
Shrimp contains 21 grams of protein per 100 grams, while being very low in fat and calories (only about 85 kcal), according to research from the American Heart Association (AHA). Shrimp is also rich in iodine, which supports thyroid function and boosts metabolism.
Weight loss benefits:
High protein content helps maintain muscle mass.
Low in saturated fat, suitable for diets.
How to use:
Steam or boil to retain nutrients.
Use in salads or soups to help keep you full longer.
Tuna
Tuna is an ideal choice for people who want to lose weight with 25g of protein per 100g of fish meat, according to research by the US National Institute of Nutrition. This type of fish contains almost no fat and carbs, helping to control calorie intake.
Weight loss benefits:
Boost calorie burn thanks to its high protein content.
Helps reduce belly fat thanks to its ability to boost metabolism.
How to use:
Eat fresh or canned tuna (in water, not oil).
Combine with vegetables for a balanced meal.
Oysters
Not only do oysters contain 9 grams of protein per 100 grams, they are also a rich source of zinc, which helps boost metabolism and control hunger, according to research from the US National Institutes of Health (NIH).
Weight loss benefits:
Zinc helps regulate the hormone leptin, which controls appetite.
Low in calories but still ensures adequate protein supply.
How to use:
Eat raw with lemon or steam to retain nutritional value.
Avoid cooking with too much butter or cheese to avoid increasing calories.
Squid
Squid contains 18g of protein per 100g, and has a low fat content, only about 1.4g/100g, according to research by the Food and Agriculture Organization of the United Nations (FAO).
Weight loss benefits:
Protein content helps maintain muscle mass.
Low in saturated fat, does not cause excess fat accumulation.
How to use:
Bake or steam instead of frying to retain nutritional value.
Combine with green vegetables for a balanced meal.
