Marine organisms continue to fascinate researchers with their physiological adaptations that enable them to survive and thrive in the largest undiscovered habitat known to mankind. In addition, they are great for health. For example, both saltwater and sweet water fish are good sources of omega-3 and omega-6. The majority of saltwater fish are known for their health benefits. Tuna is one of the well-known species and is consumed all over the world.
There is always an abundance of delicious seafood available for those who reside near the water coast of the country. Whether it’s fresh fish or fish-based dishes like sushi, one is fortunate to have such simple and quick access to the center of benefits.
You can try different tuna or tuna recipes and plan a unique menu for your children, guests, lunches and dinners. Tuna dishes such as baked spicy tuna, tuna wraps or served with vegetables with delicious spices are the perfect dish to enjoy the holidays with family and friends. However, did you know that you can enjoy tuna without worrying about calories? Were you aware that tuna can help you in your weight loss journey? Yes, tuna is very tasty and low in calories, which helps you maintain a lean body. In addition, it is one of the healthiest and most popular types of saltwater fish.
Read on to explore the amazing health benefits of consuming tuna and why you should add it to your weight loss diet plan.
How do you include it in your diet?
It’s no secret that moderation or portion control is vital to well-being. According to the US Food and Drug Administration, tuna should be consumed at a moderate level of about 85 to 140 grams each week to obtain the essential nutrients and support weight loss.
Eating tuna helps you control your weight. One serving of fresh tuna contains half the protein you need daily. Protein will keep you feeling full and keep your insulin levels steady. Eating more protein leads to a slower release of insulin and glucose, which effectively reduces appetite. In general, it will make you eat fewer calories and help manage a healthy weight.
Tuna not only improves the metabolic rate of individuals but also increases the functions of the body to keep you active, energetic and healthy. For example, eating tuna after a workout will help you maintain your energy while reducing belly fat due to the high thermogenic effect.
This fish is a complete protein. Which means it contains all nine essential amino acids. These play an important role in bodybuilding and maintaining muscle in individuals. Moreover, it also ensures better growth, muscle tone, metabolic efficiency and quick recovery from wounds and ailments.
Tuna is low in calories and carbohydrates and rich in protein, which promotes rapid weight loss. But unfortunately, eating tuna alone will lead to nutrient deficiencies. In addition, fresh tuna is best for weight loss, but canned tuna packed in oil contains more calories and unhealthy fats, which leads to weight gain.
Tuna is rich in protein, which is an essential building block for muscle, bone, cartilage, blood, and skin. The protein content helps in weight loss. Plus, when you use proteins for energy, our bodies burn more calories. Therefore, including tuna in your daily diet can help in balancing the calorie ratio and burning calories, thus aiding in weight loss.
Healthy tuna recipes for weight loss
Tuna is a popular lunchtime food due to its sustainable source of protein that aids in weight loss. There are different types of recipes to fit tuna into your diet. Here are some quick recipes for tuna that are easy to make with ingredients you may already have on your shelf.
Tuna and avocado toast
There’s no need to go for plain avocado toast when the tuna is here. The simple combination of tuna and avocado is easy to prepare, and the taste will excite your taste buds for more. Besides being low in calories, tuna is a source of healthy carbohydrates and fiber, making the dish a sure addition to a weight loss diet.
Meals – 2
Preparation time: 5-8 minutes
- Whole wheat bread: 4 slices
- Ripe avocado: 1
- Fresh lemon juice: 2 tsp
- Kosher salt: ½ teaspoon
- Freshly ground black pepper: ½ teaspoon
- Cooked tuna: 42 grams
- Chopped red onion: 2 tablespoons
- hot sauce (optional)
- Place the wheat bread in the toaster oven and toast for 3 minutes until light brown.
- Add the avocado, lemon juice, salt and pepper in a bowl.
- Mix the ingredients with a fork. Now divide the mixture evenly and place it on top of the toasted bread.
- Then add the tuna, onions and hot sauce on top of the mixture before serving.
Classic open sided tuna melt sandwich
Melted tuna sandwich is indeed a classic recipe for weight loss. The dish turns out delicious using simple spices. Whole wheat bread is used in the recipe because it provides more fiber than white bread. If there are tomatoes, you can add them to the slide.
Preparation time: 20 minutes
- Whole wheat baguette, sliced: 1
- Cans of tuna in unsalted water, drained: 99 grams
- Italian salad dressing (if not olive oil and vinegar): 2 tbsp
- Kosher salt: 1 pinch
- Freshly ground black pepper: 1 pinch
- Arugula or other freshly cut leafy greens: ½ cup
- First, heat the oven to 375 degrees Fahrenheit.
- Now put the baguette slices on the baking tray in a single layer.
- Please put it in the preheated oven and roast it for 2 minutes, until the color of the bread turns a little golden brown.
- Then put the tuna, salad dressing, salt and pepper in a mixing bowl and toss until well combined.
- Divide the tuna mixture evenly into the croutons
- Wait until the tuna is cooked.
- Put the watercress leaves on the plate before serving.
Eating fresh fish is better for your health. Therefore, canned, frozen or pickled tuna does not lead to the best weight loss results due to the additives. Thus, you cannot lose weight if you eat tuna soaked in oil. They can contain preservatives as well, which can cause health risks as well.
Possible downsides to eating tuna
Tuna is rich in protein, and many studies have shown that protein is essential for weight loss. However, tuna can have some harmful effects as well.
Here are some of the disadvantages of consuming excess tuna.
- Not enough calories: Tuna contains no calories, which can cause a calorie deficiency, which leads to a slow metabolism, loss of muscle mass, and extreme hunger.
- Mercury poisoning: Excessive consumption of tuna fish may increase the chances of mercury identification, accompanied by adverse effects on the kidneys, immune system, and brain health.
- Short-term: Losing weight by just eating tuna makes the long-term health benefits questionable. Moreover, rapid weight loss can hinder the sustainable success of your goals.
Losing weight is a challenge for many people. One can simplify this weight loss process by providing easy-to-follow guidelines that suit one’s lifestyle. Including tuna in your diet will simplify the complex process of losing weight. As a lean fish, tuna is a protein-rich food of choice among bodybuilders and fitness enthusiasts. However, rapid weight loss is not sustainable and is not a good long-term solution.
The best way to achieve desired results is to stick to a balanced meal plan. You can of course include tuna fish, but you need enough calories and nutrients to meet your health and fitness needs. Thus, embarking on healthy lifestyle changes and regular exercise will support your long-term weight goals.