We have been told about the benefits of fish since kindergarten. This tasty and nutritious product is familiar to us from early childhood. When making a diet, fish became irreplaceable as well, all losing weight know about the vitamins and useful elements contained in it, which normalize the thyroid gland, brain, heart, strengthen bones and teeth. Useful fish for losing weight is also the fact that it removes excess water from the body.
What is the use of fish?
There are no carbohydrates in the fish, but the protein necessary for building muscle tissue is present in sufficient quantities. And it is digested easier than protein obtained from meat products. Rich in fish and unsaturated fatty acids such as omega-3 and omega-6. These fats are absolutely safe for the figure, and even, conversely, trigger metabolic processes in the body, increase immunity, prevent the first signs of aging and prevent the formation of cancer cells.
In order to get the maximum benefit from fish, you should determine the type of preparation, which to a greater extent preserves all the useful elements and vitamins. Calorie content of fish depends on its variety and method of preparation. The safest for the figure are the methods in which slaves are cooked in their own fat. Obviously, the calorie content of boiled fish can be several times lower than fried.
Sea or river?
Sea slave is the most nutritious, and its calorie content ranges from 100 to 350 calories per hundred grams, depending on the variety of fish. Such fish include trout, mackerel, salmon. The leanest are flounder, pollock, hake and cod. It is these varieties that nutritionists recommend consuming losing weight. It is preferable to give preference to marine fish, as it contains a sufficient amount of fatty acids, which are necessary for the full functioning of the body. If you eat fish on a regular basis several times a week, then the well-being, mood and tone of the whole body are significantly increased. Useful elements favorably affect the health of blood vessels, nails and hair.
How many calories are in boiled, stewed, baked fish?
The most useful fish is one that is boiled, steamed, stewed, or baked. It is these cooking methods that allow you to save the maximum amount of useful elements and vitamins, to preserve all the important properties of fish. The situation dramatically changes if you eat smoked or fried fish. There is practically no benefit in such products, and calorie content is several times higher.
After cooking, the caloric content of foods increases by at least 20%, even with dietary cooking methods.
Take for example pink salmon, whose calorie content is 140 calories per 100 grams. After boiling, baking, stewing, cooking in the oven, the calorie content of the fish increases to 170-190 calories, depending on which cooking method was used and which accompanying seasonings were added. And after frying, the calorie content of pink salmon can reach 250 calories per 100 grams. In any case, even fried slaves are lower in calories than the leanest meat.
Red fish, for example, raw salmon has a nutritional value of 143 calories, and the calorie content of baked fish is only 163 calories.
If steamed fish no longer causes any desire to eat it, you can start to bake the fish using foil and bypassing the oil. Foil will help preserve all the beneficial properties, and the lack of oil will eliminate unnecessary calories.
The selection and storage of fish is the first step that will allow you to get the maximum benefit from the product. When choosing fish, pay attention to the smell and hardness of the product. It is better to cook fish immediately after purchase, while it is fresh, because it is stored much less in time than meat. If you want to leave the fish for later - it is best to freeze it, and not just store it in the refrigerator. At a minimum, it will lose all its useful properties, and at the maximum it will deteriorate.
How many calories are there in fried fish?
If, nevertheless, a cooking method such as frying was chosen, then it is better to do this without oil, or with a minimal addition of it. In order to choose the right cooking method, you should rely on the variety of fish. For example, it is customary to bake or fry oily fish in their own juice. It does not require the addition of oil and even frying does not add extra calories, the main thing is to take care of a non-stick pan in advance so that it does not lose its juiciness. Low-fat fish should be boiled or steamed, in exceptional cases - fry with oil. The calorie content of fried fish in oil, for example, flounder - 223 calories per 100 grams.
For those who count calories and follow the figure - fried fish in oil is prohibited.
How long does the fish take to cook?
Do not forget that the fish cooks fast enough. It only takes 10 minutes to boil the mackerel. Therefore, you should carefully monitor the dish in the cooking process, so as not to overcook or retouch it. The fish goes well with seasonings and spices such as dill, parsley, basil, thyme, paprika. The most dietary fish is trout, the calorie content of fish per 100 grams is only 90 calories. You can eat such fish at least every day, but with fatter varieties it is worth being careful and not abusing. Assistants in the fight for a good figure will be such varieties of fish as hake, perch, pollock, navaga. Their calorie content also does not exceed 100 kcal. You can cook absolutely different dishes from fish - cutlets, casseroles and even fish soufflé.
Fish - an assistant in the fight for a thin waist
The right choice of fish and proper cooking will not only help to fight overweight, but also keep the body in good shape, improving overall health. No wonder even the smallest children are forced to eat fish. A fish like mackerel is very self-sufficient and does not require any accompanying products. You can’t even salt it!
The beneficial properties of certain fats in high-calorie fish
However, the benefits are not only in low-calorie fish. For example, everyone's favorite red fish, despite its high calorie content, is rich in polysaturated omega-3 fatty acids, which are very beneficial for the body. Fats reduce cholesterol, perform a protective function, strengthen blood vessels, minimize the risk of heart attacks and strokes, prevent the production of cancer cells and even rejuvenate. It is recommended to eat red fish during difficult work or exams, as its properties have a positive effect on brain activity. The calorie content of red fish is approximately 200 calories per 100 grams.
To maintain health, it is recommended to consume 100-120 grams of oily fish several times a week. The main thing is to forget about smoked and dried fish, as it does not only harm the figure, but also health. The benefits of fish are preserved only with proper preparation. Almost all seafood, which is also an excellent source of iodine, calcium and iron, has the same valuable properties. The calorie content of fish is so low that it can be classified as a dietary product.