Tuna's prominence in heavy dishes -- like traditional tuna noodle casserole or creamy, mayonnaise-rich tuna salads -- belies its health benefits. Because it's low in calories and contains no carbohydrates, tuna fits with a wide variety of diet plans when it isn't covered in cream sauce. If you want to shed excess weight, your diet may be easier to keep if you have access to convenient foods like canned tuna. Consult a doctor before starting a weight-loss plan.
Nutritional Information
A 3-ounce serving of tuna contains 100 calories, a fraction of a gram of fat and 22 grams of protein. Rich in the omega-3 fatty acids that your body requires but cannot produce, tuna is as valuable for what it does have as for the calories it lacks. Water-packed tuna from a can or a pouch retains its omega-3 fatty acids better than oil-packed tuna, so opt for this variety of the fish when possible. With a nutritional profile as diet-friendly as this, tuna leaves room on your plate for other healthful foods.
Convenience
You may have heard the adage that your diet must be a lifestyle change. One way to facilitate that change is to choose familiar foods that are easy to prepare. Tuna steaks cook in minutes, while you can add canned flaked tuna to pasta or salad in seconds. The fish's versatility also makes it a beneficial dieting choice, as you're less likely to grow bored with a food you can enjoy in different ways. In cans and resealing pouches, tuna travels well and forms the centerpiece of a slimming but filling lunch.
Satiety
A 2011 Purdue University study published in the medical journal "Obesity" found that dieters who consumed more protein than the control group felt less hungry between meals. This relationship held true even when participants who ate the protein-heavy meals ate larger meals less frequently. With tuna's high-protein content, it may help you feel full between meals. If you feel more satisfied with your meal, you can more easily avoid the food temptations you might encounter.
Muscle Retention
If you're working on weight loss, you're really working on fat loss. The human body consumes its own protein as well as stored fat on a calorie-restricted diet. Eating sufficient protein and incorporating resistance exercise or weight training lets you keep as much of your muscle as possible while you diet. Because lean muscle requires more energy -- that is, more calories -- to maintain than fat, retaining muscle can help you burn more calories throughout your day. Combine tuna with weightlifting to maximize muscle retention.
References
- U.S. Department of Agriculture Household Commodity Fact Sheet: Tuna, Chunk Light, in Water, Canned
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Purdue University; Study - 3 Square Meals a Day Paired With Lean Protein Help People Feel Full During Weight Loss; Amy Patterson Neubert; April 2011
- U.S. Department of Agriculture: Low Protein + Low Exercise = Sarcopenia
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