How Eating Salmon Can Aid in Weight Loss
Incorporating salmon in a weight loss diet can be a game-changer for anyone looking to lose weight and improve their overall health. There are science-backed reasons behind how lean proteins can help support weight loss. While salmon is referred to as a fatty variety of fish, it’s considered a lean protein.
This article delves into the specific benefits of wild salmon and provides practical tips for including this nutritious fish in your weight loss journey.
What are the weight loss benefits of salmon?
Salmon is a nutritional powerhouse and can be a good food to incorporate into a diet for weight loss. The high protein content and essential nutrients found in salmon make it an excellent choice for those looking to lose weight, as these nutrients are vital for maintaining muscle mass and support metabolic health.
Muscle Maintenance
Consuming ample amounts of lean protein aids in muscle maintenance without being overly laden with excess calories, which can help support an active lifestyle and fitness regimens. Meals high in protein also help to increase satiety — meaning, you’ll feel fuller for longer. This may make it easier to manage calorie intake.
Depending on the species of salmon, a 6 oz. serving can contain between 34 to 37 grams of protein.
Regulates Metabolism and Insulin Sensitivity
Fatty fish like salmon provide specific forms of omega-3s like EPA and DHA that may be uniquely beneficial for weight loss.
Recent research supports, but does not conclude, that DHA and EPA might help regulate metabolism1 depending on factors like gender and body mass. Early studies suggest that this may be due to the changes in insulin sensitivity.
Reduction of Abdominal Fat
Omega-3 fatty acids have been linked to reduction of abdominal fat2 in overweight and obese volunteers.
Supports Bone Health
Having a vitamin D deficiency3 is associated with obesity, though it’s not yet clear why, based on available research. In the meantime, getting enough vitamin D in one’s diet is important for bone health4, which can help maximize the benefits of weight loss in general by reducing the risk of osteoporosis. Depending on the species, a 6 oz. serving of wild salmon can contain between 20 to 120% of the recommended daily intake of vitamin D.
Other Benefits of Salmon
Beyond weight loss, the nutrients found in salmon can help maintain cardiovascular health and may support healthy skin and hair.
How much salmon should I eat to lose weight?
When looking to change your diet to promote weight loss, people often turn to red meat as their main source of protein — this article can serve as a gentle reminder that seafood such as salmon are much better protein alternatives to red meat. Incorporating salmon into a balanced weight loss diet requires considering portion sizes and healthy cooking methods that fit your lifestyle.
Finding a balance between protein options is vital for having a well-rounded meal plan. While red meat isn’t a terrible choice, a pescatarian diet may be right for you if you find yourself feeling healthier overall after incorporating more seafood into your regular diet.
Ways to Prepare Salmon for Weight Loss
A salmon diet can be versatile and delicious with a wide variety of recipes. You can maximize the weight loss benefits of salmon by preparing it with health in mind. Steaming and poaching can be methods that reduce the need for added fats in a meal.
However, you may want to consider adding wild salmon to a paleo diet or a keto diet rich in high-quality fats. Combining protein with a variety of foods that support health can also help you manage your weight.
Best Salmon for Weight Loss
There’s no competition — wild-caught Alaskan salmon is the best salmon to include in a weight loss diet because it tends to be leaner than farmed salmon. That more favorable fat-to-calorie content can help support weight loss.
Opt for wild-caught salmon, which typically contains fewer calories and a different set of nutrients than farmed varieties. Look for salmon with bright skin and firm flesh, and consider opting for fresh-frozen salmon to maintain nutritional value.
Buy wild-caught salmon today, and start the journey of becoming your favorite version of you.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8716205/
2. https://pubmed.ncbi.nlm.nih.gov/35815739/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
