If you’re looking to get lean, seafood might not seem the most obvious choice to assist with this aim. Yet, packed with a raft of body benefits, and a wide variety of options to choose from, seafood deserves a priority place on any weekly menu.
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Benefits of eating seafood
What makes seafood so appealing for those on a lean diet is that it contains fewer calories compared to red meat or even poultry?
Seafood is also high in protein, containing all of the essential amino acids. You get about a third of your recommended protein daily requirements from eating a three-ounce serving of fish, and it’s easier to digest than other protein sources. Protein is vital for those looking to get lean and build muscle, but it also helps to keep you feeling fuller for longer, so is useful for assisting with weight loss.
Getting lean also means choosing low-fat food options, and this is where seafood also excels. It contains lower levels of fat compared to other animal protein sources, and even fish high in fat only has levels comparable to lean meat. Yet, the fats found in fish tend to be the healthy fats, such as omega-3 fatty acids, which are vital for brain and cell function, can reduce inflammation and even help with burning calories and weight loss.
Seafood is also high in vitamins and minerals, and is low in cholesterol and sodium, making it an all-round healthy and cost-effective choice. With so many options to try, which types of seafood are the best to include in your lean diet meal plans?
Bursting with weight-loss-inducing omega-3 fatty acids, sardines are a high protein, meaty fish that fills you up. They’re also rich in vitamin D, which is good for your bone health and has even proven to reduce muscle damage after exercise. Sardines are a sustainable fish and low in mercury, and the tinned variety makes a handy, cheap and versatile store cupboard ingredient.
High in protein for lean body mass, trout is also an excellent source of omega-3 fatty acids and B vitamins, necessary for converting food into energy. Trout is packed with selenium, which helps to improve immune function. This fish has a light and delicate flavour and serves as a good alternative to salmon.
Studies have concluded that white fish such as halibut score highly when it comes to making you feel full, which can stop you from snacking in-between meals. This satiety factor is linked to the high protein content in halibut, and its effect on the hormone serotonin, which turns off appetite signals. Halibut is also a worthy source of phosphorus, which keeps cells healthy, and is vital for maintaining energy levels. Moreover, this versatile fish is a top choice for making sushi.
For an indulgent treat, oysters are hard to beat. Yet, you don’t need many to enjoy the waft of health benefits from this seafood. You’ll get a fifth of your daily iron requirements from just six oysters, and only a mere 43 calories. Iron deficiency can negatively influence fat genes. Oysters are also packed with zinc, which regulates your appetite and keeps you lean.
If you’re looking to get in shape, adding seafood to your diet makes for a wise move. For extra body toning assistance, why not take a look at the exceptional range of quality products available from Worldwide Anabolics?