Sushi can be good food choice for someone looking to lose weight. Composed primarily of fish, seaweed and vegetables, it contains very little fat and multiple antioxidants, vitamins and minerals. A sushi meal can contain a healthy, satisfying balance of protein and carbohydrates. All sushi, however, is not a good choice for a weight loss plan.
Step 1
Determine what your daily calorie intake should be for weight loss. Figure out your daily calorie burn by using an online resource like caloriesperhour.com. Subtract between 250 and 500 calories to find the amount you should consume to lose ½ to 1 lb. per week. Aim for a slow rate of loss because it makes you feel less deprived and allows for greater long-term success.
Step 2
Plan to eat three daily meals and two snacks. Eat sushi for as many of those meals as you desire. Prepare it at home or go to a reputable sushi restaurant. Eat only 12 oz. per week of fish to limit your exposure to mercury recommends the Harvard School of Public Health. Round out your other meals with vegetarian versions of rolls and nigiri--single pieces.
Step 3
Keep track of portion sizes. Stick to just one roll and three or four individual pieces to create a 400 to 500 calorie meal that fits into the daily intake requirements you calculated in Step 1.
Step 4
Choose rolls containing just fish and vegetables recommends Mayo Clinic Nutritionist Katherine Zeratsky, R.D., L.D. Skip fried versions, “spicy” selections that contain mayonnaise and cream-cheese containing rolls. Consume some pieces containing fattier fishes like salmon and mackerel to obtain healthy omega-3 fatty acids.
Step 5
Use low-sodium soy sauce. Too much sodium can cause bloating and water retention, hindering weight loss.
Step 6
Get a variety of other foods in non-sushi meals. Choose whole grains like oatmeal and whole wheat pasta as you will eat an abundance of white, refined rice with your sushi meals. Consume 3- to 4-oz. servings of lean meats like chicken breast, flank steak and egg whites. Complete your meals with hearty servings of colorful vegetables or fruits because a sushi-diet has limited variety in terms of produce. As sushi tends to be low in fat, make sure you add small servings of plant-based oils and nuts to give your body adequate fat.
Tips and Warnings
- Consider ordering a mix of sashimi and sushi. Sushi contains a lot of rice, but if you order a roll and a serving of sashimi, you can moderate your intake of refined grains.
Member Comments