Despite the well-known health benefits of fish, only 33 percent of Americans eat it once a week, and half eat fish rarely or never, according to the Harvard University School of Public Health. These statistics coupled with the obesity statistics -- two-thirds of Americans are overweight or obese -- presents an interesting comparison. Eating fish and lean protein may be a successful method for regulating calorie intake and weight regulation, along with providing additional healthful benefits.
Calories
The caloric content of foods is the primary factor that influences its effect on body weight. High-calorie foods have the potential for increasing weight, while low-calorie foods often aid in weight loss or maintenance. Fish is a low-calorie food type, providing about half of the calorie content of beef and chicken. A 3 oz. serving of each of following fish types provides the indicated caloric intake: Coho salmon provides 118 calories; halibut provides 94 calories; rainbow trout provides 101 calories; and Atlantic cod provides 89 calories. Substituting higher calorie protein sources for fish may reduce overall caloric intake and increase weight loss.
Fish and Weight Loss
In a 2006 study analyzing dietary habits of 21,000 men and women by the University of Oxford, the participants who gradually reduced their meat intake and transitioned to a fish-based or vegetarian diet lost more weight compared with the meat-eating group. The researchers concluded that eating lower on the food chain improves the rate of weight loss.
Metabolic Syndrome
The symptoms of metabolic syndrome, a condition related to obesity that involves impaired metabolism, may be reduced by consuming fish, according to website Family Doctor. The omega-3 fatty acids in fish lower blood triglyceride levels. The consequence of this is also improving cardiovascular health, which may encourage physical activity essential to healthy weight regulation.
Contaminants
If you decide to embark on a diet consisting of a high level of fish, evaluating the type of fish you include in your diet entails understanding the contaminants each type contains. Shark, swordfish, tilefish and king mackerel contain more contaminants than the other fish types because they are large predatory fish that eat the smaller fish and absorb the toxins from multiple levels of the food chain -- fish and plants. They also often live longer and have more opportunities during their long lives to consume contaminants. Low-contaminant fish include wild salmon, farmed trout and tilapia from the U.S., according to the Environmental Defense Fund.
References
- USDA: Nutrient Data Laboratory: Fish, Salmon, Coho, Wild, Cooked, Dry Heat; Fish, halibut, Atlantic and Pacific, Cooked, Dry Heat; Fish, Trout, Rainbow, Wild, Raw; Fish, Cod, Atlantic, Cooked, Dry Heat
- Harvard University School of Public Health: Fish: Friend or Foe?
- International Journal of Obesity; Weight Gain Over 5 Years in 21 966 Meat-Eating, Fish-Eating, Vegetarian, and Vegan Men and Women in EPIC-Oxford; M. Rosell, et al; March 2006
- Environmental Defense Fund: Complete List of Seafood Eco-Ratings
- Family Doctor: What You Should Know Before You Start a Weight Loss Plan
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