If your self-care goals include losing fat, it might be time to add more fish to your diet. There are plenty of reasons why fish should be a staple in any weight-loss plan. Here at Sisters, we’ve always been deep in the nutrition research to help make your health choices a bit easier. Why the push for fish? Simple. Fish provides essential nutrients that can support metabolic function, hormonal balance, and blood sugar stabilization—all key factors tied directly to weight management.
Fish is also a great source of protein, which is crucial for anyone looking to shed pounds. A 2021 review published in Nutrition and Metabolic Insights highlighted fish as an excellent source of protein with a relatively low caloric density. Unlike other animal protein sources, fish provides a high level of satiety, meaning it keeps you fuller for longer and helps control appetite. Beyond that, protein helps build muscle, and having more muscle aids in burning fat. Of course, this applies to most fish—as long as you’re not deep frying it or drowning it in butter and tartar sauce. Ordering a fried fish sandwich at the drive-thru isn’t exactly the same thing.
According to Healthline, fatty fish species are often considered the healthiest. These include salmon, trout, sardines, tuna, and mackerel. What makes them stand out? They are rich in fat-based nutrients, including vitamin D, which many people are deficient in. These varieties also pack omega-3 fatty acids, known for their brain-boosting and disease-fighting properties. Omega-3s are crucial because they help fight inflammation, which has been linked to weight gain.
It turns out that these healthy fats might also help with trimming abdominal fat. Omega-3 fats from fish like salmon, sardines, and mackerel can target belly fat more effectively when combined with a balanced diet and regular exercise. Atlanta-based endocrinologist Kelly Wood, M.D., noted that obese or overweight individuals may see a reduction in abdominal fat when fish oil supplements are part of their routine, alongside a healthy lifestyle.
In short, fish offers a powerful combination of protein, healthy fats, and key nutrients that can support your weight-loss efforts. Incorporating more of it into your meals could help you meet your fat-loss goals while improving overall health, especially if you stick with the nutrient-packed, fatty varieties.
