Diet fish dishes: recipes for weight loss. fish diet

Fish is deservedly considered an integral part of the diet of every person. In addition to the content of vital vitamins and microelements, namely phosphorus and iodine, it is also a dietary product, which makes it indispensable for weight loss. Dietary fish has a low calorie content and is well absorbed in the body. It is also quite easy to prepare and well digested. For the preparation of dietary fish dishes, you should take low-fat fish (pollock, perch, cod, pike perch). Surprising fact is that fish protein is absorbed in the body better than even meat protein, while containing the same amino acids.

Which fish to choose

The most dietary and low-calorie are the following varieties of fish: cod, pollock, hake, perch, pike perch, pike, bream, cod, flounder. The calorie content of all these varieties of fish ranges from 70-90 kcal per 100 g.

Cod is considered the fish with the lowest fat content, it contains only 0.3% fat. The structure is white meat with large bones. Pollock tastes more delicate than cod, but has the same nutritional values. For cooking, you can choose both river and sea fish, but it should be remembered that sea fish is saturated with iodine, bromine and phosphorus, which are many times less in river fish. Therefore, it is more useful. To prepare diet fish dishes, it is best to take cod and pollock.

Diet fish dishes

Pollack stew recipe

It is necessary to clean and wash the fish (600 g), gut, cut into small pieces. Next, you need to rub it with salt and spices. Slice the onion, carrot, celery root, lemon and tomato. Finely chop a bunch of dill. Put pollock cut into pieces in a saucepan and pour vegetable broth (200 ml) over it. Arrange onions, carrots and celery on top. Put a couple of bay leaves and lemon slices on top. Cook for 20 minutes over medium heat. Before serving, decorate the dish with tomato rings and sprinkle with any herbs to taste, in this case dill.

Recipe for boiled pollock with tomato sauce

To prepare the dish, you need to clean, gut, wash the carcass and cook. Cut into pieces. To prepare the sauce, it is necessary to scald the tomatoes (about 4) with boiling water and remove the skin. Chop peeled tomatoes. Pour the tomato puree into the pan, add a little sugar, salt, pepper, ginger, cumin, a tablespoon of apple cider vinegar. Place the skillet over medium heat, bring to a boil, stirring constantly. Turn off and add chopped cilantro and dill. Divide the pieces of pollock in portions and pour over the tomato sauce.

Recipe for baked dietary fish in the oven

To prepare the dish, you can take the carcass of pollock, pike perch, perch or others. You need to clean, gut and wash the fish. Cut into two halves and rub with salt and spices. Or you can marinate the carcass in soy sauce for 10 minutes. Cut the onion into rings, chop the garlic. Put half the carcass on the foil, sprinkle with garlic, herbs on top, put onion and lemon rings. Put the other half of the carcass on top and wrap the foil tightly. Bake in the oven for 25-30 minutes.

Oven baked fish recipe with zucchini

To prepare the dish, you need to marinate the fillet of any low-fat fish (pollock, pike perch, cod, perch, etc.) in soy sauce and lemon. Cut the medium zucchini into thin circles, let stand and drain the resulting juice. Put the fish fillet in the sleeve, put the zucchini circles on top and pour over the remaining marinade. Tie up the sleeve and pierce a few holes. Cook in the oven for 25-30 minutes.

Recipe for baked pollock with corn

This recipe is interesting by adding corn to the dish. For cooking, it is necessary to cut the pollock fillet into medium pieces. In a container, beat half a glass of milk and 3 proteins, pour fish into it. Pour a glass of corn into another container. Line a baking sheet with parchment paper and lay the fillet pieces sprinkled with corn on it. Put in the oven and bake for 20-25 minutes.

Recipe for baked flounder with eggplant

Wash the flounder fillet and cut into medium-sized pieces, rub with salt, pepper and other spices. Cut the onion, tomatoes and eggplant into rings. Finely chop the garlic. Fry onion and garlic in a pan in a small amount olive oil. Place eggplant, fillet pieces, onion, tomato rings alternately in a baking dish. Also cut the lemon into rings and put on top. Sprinkle everything with chopped herbs. Put to bake for 25-30 minutes.

Recipe for baked pollock in batter

To prepare the dish, it is necessary to marinate the fish fillet (600 g) for 10 minutes in lemon juice, after rubbing it with salt and other spices. In a baking dish, greased with oil, put the fillet, put slices of tomato, onion on top and sprinkle with chopped herbs. Shake 2 eggs in a separate container and pour them over the fish and vegetables. Place in oven and bake for approximately 25-30 minutes.

Size and species don't matter - all fish are good for weight loss. Scientists have found that regular consumption of fish and fish oil helps to reduce the fat component, reduce leptin levels and blood pressure increase insulin sensitivity and improve heart health. The only thing to limit is the consumption of salted fish, as salt causes bone problems. So, here is a list of the 6 best options for weight loss. You will also learn about which fish is the most useful for weight loss and how it will help you lose weight, how to prepare and eat it.

• Fish is a good source of protein

If you want to lose weight efficiently, you must focus on fat loss, not muscle mass. Fish is a good source of protein and therefore will help you build muscle. Muscles, hormones and enzymes are made from protein. Thus, the correct daily dose of protein helps to maintain an active metabolism, balance hormones and all other functions of the body.

• Fish enriched with omega-3 fatty acids

Most of us are aware that fish is a good source of omega-3 fatty acids. But how does it help in weight loss? The omega-3 fatty acids found in fish help your body achieve the recommended ratio of omega-3 to omega-6 fatty acids. And it helps reduce inflammation in the body caused by excessive amounts of omega-6 fatty acids found in most unhealthy foods. Because uncontrolled inflammation can stress the body and lead to weight gain, fatty fish can help reduce inflammation.

• Low triglycerides

Do you think that you should not eat fatty fish in order to become slim? Not right. Fatty fish are rich in omega-3 fatty acids and help lower blood triglycerides. This, in turn, prevents the risk of cardiovascular disease, increases energy levels and suppresses all causes of obesity.

• Omega-3 fatty acids as a natural antidepressant

Depression is a serious illness that can be caused by genetic or environmental factors. The diet that most of us choose has an unbalanced ratio of omega-3 and omega-6 fatty acids. It has been found that people who eat the wrong amount of fish and fish oil do not reduce their stress levels and increase their absorption and utilization of glucose. Both stress and excess glucose can lead to weight gain. Fish should be eaten when losing weight to stay healthy mentally and physically.

• Fish are low in calories

Another reason why fish is a great food option when you are in the process of losing weight is that they are very low in calories. For example, you can grill or boil fish with vegetables, and the calorie content will not exceed 350 calories. In addition, you will definitely not get hungry for the next two hours. This effect even lean fish and there are a lot of recipes for its preparation.

So, this is the voice of science, which strongly says that fish is good for weight loss and that fish should be eaten. Now let me advise which fish is healthy and suitable for a diet that is losing weight.

What kind of fish to eat when losing weight - TOP6

1. wild salmon

Wild salmon is a red oily fish that is rich in omega-3 fatty acids and is therefore considered one of the best fish for weight loss. You will get 200 calories from 100g of salmon. It is rich in vitamin A, folic acid, niacin, vitamin B 12, calcium, magnesium, phosphorus and protein. In fact, scientists have found that eating salmon helps reduce BMI by 5.6% compared to whey protein.

Canned or not, tuna is good for you if you're trying to lose weight. It is rich in omega-3 fatty acids, EPA and DHA. A bowl of canned tuna gives you 179 calories and 39.3 grams of protein. Tuna is also a good source of calcium, iron, potassium, phosphorus, vitamin A, folic acid, niacin and vitamin B12. This fish can be prepared easily: tuna salad, sandwiches, casserole or pasta.

Mackerel is an oily fish that is a close relative of tuna. Is it possible to eat mackerel while losing weight? Of course, yes, like any other fish! It is high in protein, omega-3 fatty acids, EPA, DHA, vitamin B 12 and selenium. All of these nutrients help reduce inflammation, improve metabolic rate, and build muscle mass. Dietary dishes from this fish are simply amazing. You can boil it, fry it, stew it, or make a curry out of it.

1. Herring

Like any other oily fish, herring is also rich in omega-3 fatty acids. You will get 210 calories from 100 grams of herring fillet. It is also a good source of vitamins A, D and B12, calcium, phosphorus, potassium and selenium. Steam or grill herring with vegetables, you will definitely like it. The FDA recommends eating herring twice a week.

1. Pacific cod

Cod liver oil is already known for its hair growth and health promoting properties. But if you are not comfortable taking dietary supplements, you can eat cod directly. You will get 90 calories from 100 grams of cod fillet. This is great source vitamin A, choline, magnesium, calcium, phosphorus, potassium and selenium.

Hilsa belongs to the herring family and you can get 330 calories from 100 grams. It is mainly distributed in India, Bangladesh and Sri Lanka, but hilsa is available all over the world. It is also a very good source of vitamin C and calcium.

The 6 fish listed above will help you reach your target weight. But you can include any other fish in your diet and see good results. Now let me give you an idea of ​​what a diet chart should look like.

Sample diet for one day

This sample gives you a good idea of ​​what to eat, when to eat, and how much to eat. Follow this example, and you will effectively and correctly lose weight. But also do not forget about physical activity. Their work in symbiosis is much more effective.

Remember!

• Consume other sources of protein: chicken breast, turkey, legumes, soy chunks and mushrooms to provide the body with a complete set of essential amino acids.
• Eat 3-4 types of vegetables and at least 3 types of fruits per day.
• Include whole grains and healthy fats in your diet.
• Eat 5-6 times a day.
• Drink plenty of water.
• Get proper rest and sleep for at least 7 hours a day.
• Do strength and cardio workouts at least 3-4 times a week.
• Don't starve.

Attention: due to increased water pollution, there is a high risk of mercury poisoning, so fish must be purchased from reliable sources.

In conclusion, fish is low in calories and rich in protein and healthy fats, making it highly nutritious. Eating fish regularly can help you lose weight, improve bone health, and prevent skin problems and hair loss. Dare!

It is indisputable in nutrition, its protein is absorbed more easily than meat, it contains many essential substances and vitamins. The polyunsaturated acids Omega-6 and Omega-3 contained in fish are important for heart health. Their use reduces the risk of heart attack and arrhythmias, has a beneficial effect on blood vessels and improves metabolic processes in the body. Another important thing is that these acids are able to dissolve cholesterol. People whose menu includes fish as a main product are much less likely to suffer from heart disease and excess weight problems. In addition, these acids help fight depression and chronic fatigue.

Fish is rich in phosphorus, which is important for mental alertness and bone health (especially in a growing body). Iodine, which is especially rich in marine fish, is necessary for normal functioning thyroid gland. Selenium, a trace element also contained in fish, is essential for the health of the reproductive system. It also contains B vitamins responsible for the health of the nervous system, hair and skin, and proteins for performance and muscle growth. The liver of many types of fish (cod, pollock, katran, etc.) is a storehouse of vitamin A. Fish (especially low-fat varieties of fish) usually do not cause digestive problems. On the contrary, it is part of diets for various diseases, such as diseases of the digestive organs, diabetes, gout, rheumatism, obesity ... In general, this product is almost universal.

Scientists say that all types and varieties of fish are useful. But still, special attention should be paid to lean fish, it is most suitable for dietary and baby food and is included in weight loss diets, such as the "Japanese Diet" and many others ... Fish is divided into lean (3-5% fat), bold (5-8% fat) and fatty (8-10% fat). In general, lean fish species are not always like that, it all depends on the season, before spawning, any fish fattens up. For example, the fish that is caught off the coast of the Black Sea is considered oily in autumn, and lean in summer.

Low-fat sea fish: cod, flounder saffron cod, hake, blue whiting, pollock, grenadier, pollock, ice hake, Black Sea whiting, mullet, pelengas ... Low-fat varieties pike, perch ... Semi-fat varieties include marine: (chum salmon, salmon, pink salmon), except sturgeon, sardine, tuna; river: pike perch, carp, trout ...

Low-fat varieties of fish will allow you to lose weight without starving and not even limiting yourself too much, because cod, for example, has only 4% fat. If you have chosen a diet with fish, then you definitely will not have beriberi, as after some other diets. But this is for those who love fish, but what about those who are not too enthusiastic about it? Well, it’s like in the joke “So you just don’t know how to cook it,” yes, that’s why it turns out “well, that’s disgusting, this is your aspic fish.” Meanwhile, the Japanese cook fish very often and very simply, their dishes (sushi, rolls, etc.) have gained popularity all over the world. And what is the pride of Russian cuisine - fish pie.

Do you think fish is difficult and troublesome to cook? Today, it is easy to buy fresh-frozen fillets and you do not have to peel or gut them. You can immediately in a frying pan or in a pan.

Do you think fish have a lot of bones? Fillet of flounder, pike perch, cod does not contain small bones. In addition, you can scroll it through a meat grinder, and then make cutlets or pies from minced meat. You can also boil the ear from the heads and tails, strain, discard the heads, and put the disassembled fillet without bones in the ear.

Do you think that this product has a strong specific smell? Such low-fat varieties of fish as pike perch, grenadier, ice hake have a very slight smell. In other species, it can be reduced by soaking in water or milk.

Do you think that fish can only be fried, and this is considered not very useful? You can cook a lot of different dishes from it, you can stew it, boil it, bake it, make soufflés, soups, add various sauces to it ... Steam fish with a side dish of vegetables is just the ideal of a healthy diet.

Fish is highly nutritious yet easily digestible. This is especially important for diet food. Low-fat fish does not contain extra calories, but includes a whole range of important trace elements and vitamins. Master the proper preparation of dietary fish - it can be turned into a soufflé, boiled, baked or steamed.

What kind of fish is suitable for dietary nutrition

For diet table choose sea and river fish with a low fat content. These include: bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, saffron cod, pollock, hake.

All these fish have different taste values. For example, cod or zander are ideal for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously prepared from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.

Nutritionists recommend eating at least 3 servings of fish per week. A standard serving is 100 g of cooked fillet without skin and bones. As a side dish for dietary fish, boiled or baked vegetables are prepared - cabbage, potatoes, carrots, peas or asparagus. You can serve the fillet without a side dish. To enhance the taste, fish can be poured freshly squeezed. lemon juice and sprinkle with white pepper.

If you are on a diet that restricts acidic foods, avoid lemon juice and spices.

How to cook healthy fish dishes

Don't limit your diet boiled fish. Diet meals can be steamed, air grilled or slow cooker. The fish is baked in foil, rolled in herbs, stewed in its own juice. When cooking, it is worth reducing the amount of spices, eliminating cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish - for example, this is how flounder and carps are usually cooked. However, fried foods are not suitable for a diet table. Flounder can be baked, and meatballs or casseroles can be prepared from carps.

Diet recipes: fish is tasty and healthy

Try the baked cod with herbs and lemon juice. This dish is perfect for dinner or lunch. Boiled or grilled vegetables or a green salad can be served as a side dish.

You will need:

• 300 g cod fillet
• 1 bulb
• 1 tablespoon finely chopped parsley
• 1 tablespoon lemon juice
• a few pink peppercorns
• ground white pepper

Rinse the cod fillet, pat dry with paper towels and cut into 4 pieces. Chop the onion into rings. Cut out foil big squares, put the onion in the center of each, place the cod on top. Season each serving with salt, pepper, pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.

Roll up the foil into small bags. Lay the rolls with cod on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until done. Serve by placing the envelope on a plate and opening the foil slightly.

Diet soufflé from zander

Delicious pike perch can be served in the form of a tender soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild, airy dishes.

For diet food, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry

You will need:

• 800 g zander fillet
• 100 ml skimmed milk
• 50 g butter
• 1 tablespoon wheat flour
• 2 eggs

First prepare the milk sauce. Pour flour into the pan and, stirring, fry it until golden brown. Pour milk in a thin stream, add butter. Stirring, cook the sauce until it thickens. Salt it and take it off the stove.

Rinse the zander fillet, cut into pieces and pat dry with paper towels. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the first to the minced fish. Beat the mixture again and pour in the cooled sauce. Stir the soufflé, adding a little salt if necessary.

Whip the egg whites until stiff and add to the fish mixture in batches. Stir the mixture gently, from top to bottom, so that the whites do not fall off. Divide the souffle into silicone molds so that it takes up no more than half the volume. Place the molds in an oven preheated to 180°C. Bake the soufflé until it rises and coats golden crust, this will take about 30 minutes. Serve hot, placing the soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.

The positive impact of sea and river fish on the health and harmonious functioning of the human body has been known since time immemorial. Due to the diversity of types of dietary fish, dishes from these inhabitants of the water depths have reliably taken one of the honorable positions in modern cooking and are rightfully included in the list of the most nutritious and healthy. Dietetics also did not ignore such a valuable product and created on its basis several really effective and relatively safe corrective excess weight power modes.

Most practicing nutritionists attribute the fish diet to two popular categories at once, namely to and. By eating dietary varieties of fish, you can not only lose weight in as soon as possible, but also quite productive of your body from harmful deposits. Such results are achieved due to the composition of the fish meat itself, which, on the one hand, is an easily digestible protein food product that helps build muscle mass and burn fat cells, and on the other hand, it is an indispensable source of polyunsaturated acids that activate the cleansing capabilities of the liver.

The role of fish in human nutrition

Of all the variety of dishes that exist in cooking, it is not so easy to choose what can replace fish in the diet of a person who cares about his health and practices proper nutrition. In the abundance of food that surrounds us, there are quite a few products that simultaneously contain that totality. useful substances, which is rich in fish. Iron , selenium , phosphorus , copper , zinc , calcium , magnesium , vitamins , and almost the entire group, many, here is a far from complete list of the composition of representatives of these aquatic vertebrates as a food product.

Fish meat is distinguished by easily digestible protein, which is digested by the human stomach by 98% in 2 hours, while the meat of everyone's favorite chicken or beef is processed only by 80-85% for 5 hours. It is for this reason that fish dishes should predominate in the diet of children and the elderly, since their bodies are still or already poorly able to absorb proteins from animal meat.

Regular eating of fish dishes is able to provide the body of an adult with everything necessary for its full-fledged life, the most significant group B, vitamins D, E and A, as well as many useful minerals.

Abundance in fish B vitamins and potassium has a positive effect on the functioning of the nervous system and digestive tract, on the processes hematopoiesis and energy cellular metabolism, serum sugar levels, system and heart function.

Of particular importance for the normal functioning of the human body is given to fish by its fat, which is rich in polyunsaturated acids, including Omega 6 acids. These substances strengthen neuronal connections in human brain, which has a beneficial effect on the stability of the nervous system and mental abilities, and also prevents the development of anxiety and conditions. In addition, such acids increase vascular elasticity, activate intercellular metabolism, inhibit excessive blood clotting and cleanse it of excess, thereby protecting a person from, and other cardiovascular pathologies.

How to choose fish in the store?

Undoubtedly, the highest quality product that has retained all its beneficial features and beneficial effect on the human body live fish kept in special aquariums, or fresh fish carcasses stored on ice, and only then - fresh-frozen fish.

In the case of choosing live fish, first of all, pay attention to the aquarium itself, in which it is kept. According to existing storage standards, the water container should be sufficiently capacious (5 liters of water per 1 kg of fish) and filled with filtered, dechlorinated and cold (maximum 10 ° C) oxygenated water. Then just watch the inhabitants of the aquarium for a few minutes. Healthy freshly caught fish will be agile, strong and will stay at depth.

When purchasing an already "asleep" fish, it is necessary to carefully and even meticulously examine its carcass. The color of the gills of fresh fish can only be bright red or, in some species, bright pink. The smell should not be sharp, fresh and correspond to the habitat of the fish (river, sea, ocean, etc.). The scales of the carcass must be moist and slightly mucous, the skin must be intact (no bloody spots), and the eyes must be transparent and bulging. Fins and tail must not be bent, dry or sticky. When you press a finger on the carcass, its structure should be restored almost instantly.

When buying a freshly frozen product, focus your attention not only on the fish carcass, but also on the ice crust covering it. The icing should cover the fish with a thin, solid and even layer and resemble glaze. The carcass itself must be uniform in color, firm and not contain any foreign spots, growths or signs of softening.

How to save fish at home?

If it is not possible to buy fresh fish daily, you can, in principle, stock it for the entire duration of the diet, for which you should follow some rules for storing fish carcasses.

Subject to a diet of no more than 3 days, it is permissible to store fish carcasses in a conventional refrigerator chamber. To do this, you first need to clean all the acquired fish from scales and carefully remove all the insides and films from it. After that, thoroughly wash the carcass inside and out and dry it with a cloth or paper that absorbs moisture well. Then fish carcasses as a whole or cut into pieces should be placed in a suitable food container with a lid (can be covered with foil) and placed on a separate shelf of the refrigerator. In order to better preserve the product, you can process it with freshly squeezed lemon juice.

If the period of the chosen diet exceeds 3 days, then fresh fish will have to be stored in the freezer, in which it can be kept for from 3 months to six months. In this case, the fish carcasses do not need to be scaled, but it is imperative to remove all the insides and films from them, rinse thoroughly and dry according to the above principle. Next, wrap whole or chopped carcasses with cling film or place them in plastic bags and load them into the freezer, after setting the “super-freeze” mode on it.

The advantage of freezing unscaled fish is protective properties such a natural coating in relation to meat fibers, which remain much better under the scales than without it. It should be remembered that it is necessary to store cleaned and uncleaned fish in different packages, in order to avoid the possible spread of malware from scales to fillets. Defrost fish carcasses naturally at room temperature, without using hot water or any other warming factor for this procedure.

What is the most dietary fish?

Before starting the process of losing weight, you should figure out which fish you can eat with a diet, according to what parameters to choose it, and which one is best for diet food.

When choosing the main ingredient of a fish diet, first of all, you need to pay attention to its calorie content, which directly depends on the fat content of this product. For this reason, the minimum content of fat in it is considered the basic parameter for the compliance of a fish variety with dietary nutrition.

There are three main categories of fatty fish, namely:

• fatty fish or high-calorie (contains more than 8 g of fat per 100 g of product) - sturgeon and salmon species, mackerel, toothfish, saury, halibut, stellate sturgeon, eel, sardine, etc .;
• moderately fatty fish or medium-calorie (contains from 4 g to 8 g of fat per 100 g of product) - trout, silverfish, pike perch, catfish, tuna, carp, pink salmon, horse mackerel, catfish, bream, sea bass, etc .;
• low-fat fish or low-calorie (contains less than 4 g of fat per 100 g of product) - pike, grass carp, cod, crucian carp, flounder, snapper, navaga, mackerel, river perch, burbot, hake, greenling, pollock, anchovy, haddock, blue whiting, etc.

To optimize the dietary process and achieve the best weight loss result, you should make your menu, mainly using the above list of low-fat fish for the diet, sometimes allowing yourself to cook some dishes from moderately fatty fish.

Is it possible to eat salted fish on a diet?

Since following a fish diet involves a significant reduction in salt in the diet, and ideally its complete elimination, eating salted fish such as ram or herring is highly discouraged. A large amount of salt in this product will slow down the process of removing fluid from the body, which will negatively affect weight loss itself and will most likely lead to the formation of subcutaneous. As a last resort, cook lightly salted fish fillets yourself using a minimum amount of salt and try to consume it in the morning.

Is it possible to eat smoked fish on a diet?

Basic principles of the fish diet

By itself, the effectiveness of the fish diet is quite high, however, in order to optimize this weight loss result, you need to familiarize yourself with the basic principles this mode nutrition, namely:

• before initiating a fish diet, make sure that you have no contraindications to its observance, for which you should consult a dietitian;
• try to stick to a fish diet in winter, because it is during this period of the year that the human body does not receive the entire range of elements valuable to it (in particular), and eating fish can make up for this deficiency;
• during the course of weight loss, strive to diversify your diet with different types of fish, however, to increase the effectiveness of the diet, choose less fatty fish varieties for this;
• when preparing and eating all the dishes recommended on this diet, give up spices / seasonings that stimulate the appetite, hot sauces, sugar and salt (in extreme cases, use the last ingredient to a minimum);
• as a method of preparing fish dishes, mainly choose its boiling, baking or steaming;
• review your drinking regimen and adjust it to drink 1.5-2 liters of filtered water per 24 hours;
• of all acceptable side dishes for fish dishes, give preference to the recommended diet of fresh vegetables;
• be sure to follow the regimen of the correct exit from the diet, so as not to start the process of losing weight back;
• during and after the diet, exercise or at least practice long walks;
• the bonus of this weight loss program is the possibility of drinking a small glass of dry wine (white / red) per day.

Varieties of fish diet

In principle, all varieties of fish-based diets can be safely classified as fast diets, since the maximum recommended period for their observance is limited to ten days (occasionally two weeks). To date, the four variants of the fish diet described below are considered basic.

Unloading day on fish

Quite popular for connoisseurs of fish dishes is a dietary unloading option, observed for one day with a frequency of 2-4 times a month. The fish fasting day includes several modifications (monomode and its lighter variations), each of which, as a rule, lightens the body by 1-1.5 kilograms, as well as its harmful deposits in the form of various slag .

Fish diet for 3 days

The three-day version of the fish diet is a completely balanced nutritional regimen, which includes, in addition to the fish itself, additional products that support the functionality of the body on high level. Along with the fasting day, this diet is positioned not only as a way to lose weight, but also as a nutrition system. The average weight for three days of such a diet varies between 2-3 kilograms.

Fish diet for 7 days

The option of a fish diet for 7 days is quite satisfying, versatile and allows you to lose weight no less productively. For the whole week of such a diet, three times a day, you will have to eat mainly recommended fish dishes, supplementing them with small portions of other acceptable foods, and also drink quite a lot (1.5-2 liters) of filtered water. Maintaining a seven-day diet on fish can provide a weight loss of 3-5 kilograms.

Fish diet for 10 days

The ten-day version of the fish diet is a modification of the 7-day diet regime and already implies 5 meals a day. The basis of the diet, as before, is fish dishes. During meals, food and drink should be consumed according to a certain schedule, an example of which will be presented below. The diet of such a diet is more nutritious, but at the same time, it is somewhat inferior in efficiency to its seven-day counterpart. For 10 days of a diet on fish, you can lose the same 3-5 kilograms. If you want to increase this result, you can extend the diet for another 4 days (in general - 2 weeks).

Approved Products

• various seafood (kelp, shrimp, octopus, oysters / mussels, squid, etc.);
• greens and vegetables (green beans, zucchini, spinach, cucumbers, arugula, carrots, any cabbage, dill, beets, lettuce, bell peppers, parsley);
• unsweetened fruits (mainly apples / pears and citrus fruits);
• low-fat dairy products;
• rye bread;
• eggs (chicken / quail);
• brown (brown) rice;
• natural honey;
• lemon juice and soy sauce (as salt substitutes).

In addition to filtered water, it is allowed to drink:

• herbal/green teas;
• freshly squeezed juices from acceptable fruits/vegetables;
• 100 ml of dry wine (white / red) per day.

Table of allowed products

Wholly or partially restricted products

When maintaining any variant of the diet on fish from your own diet, you must first of all remove sugar (including products containing it) and try to reduce salt intake as much as possible (it is better to abandon it completely).

Likewise, the fish diet regime does not allow eating:

• any meat of domestic animals and poultry, as well as game;
• all high-fat products;
• pasta and other flour products;
• cereal porridge;
• any sweets and pastries;
• some vegetables, fruits / berries (radishes, bananas, potatoes, dates, grapes, tomatoes, eggplants);
• mushrooms and dried fruits;
• ketchup / mayonnaise;
• strong drinks (with the exception of permissible ones);
• coffee and caffeinated drinks;
• sweet water and factory-made nectars.

Table of prohibited products

* data are per 100 g of product

Fish diet menu (Meal schedule)

Unloading day on fish

As mentioned above, there are several modifications of the fish unloading day, which differ from each other by the possibility of adding secondary food products.

Option one

In this case, the 24-hour unloading provides for the consumption during the day of only 600 grams of the recommended fish, cooked by boiling or steaming. The entire amount of ready-made fish should be distributed in equal parts between six meals and consumed during the day, after drinking 30 minutes before each meal 200 ml of filtered water. The total amount of water drunk per day should vary within 2 liters. When cooking fish, it is better not to use salt.

Option two

This type of unloading is based on the use of the same fish during the day, prepared in the same way as described above, which must be alternated with the intake of certain drinks. Steam / boiled fish in the amount of 400 grams should be eaten in 5-6 doses, in between which (30 minutes before and 60 minutes after the meal) you need to drink herbal / green tea, rosehip broth and / or freshly squeezed vegetable juices in a total volume of 750 -1000 ml. In addition to these drinks, you need to drink approximately 1 liter of filtered water per day.

Option three

Another option for fish unloading, which is the most satisfying and complete in terms of a nutritious diet. The menu of such a fasting day consists of 400 grams of steam / boiled lean fish, cooked without the use of salt, and 500 grams of raw vegetables (any cabbage, cucumbers, bell pepper, carrots) in the form of a salad seasoned with freshly squeezed lemon juice. All this food should be eaten in four meals, not forgetting to drink filtered water (at least 1.5 liters) between meals. In addition to this, it is allowed to use home-made fruit juices.

Fish diet for 3 days

The menu of the three-day cleansing fish diet is based on the principle of combining the main dietary ingredient (fish dishes) with other foods, which allows you to test the effectiveness of this diet in relation to a particular human body. In the case of high weight loss results in 3 days, you can continue to practice losing weight on fish in the future, following longer varieties of such a diet.

You can compose your own daily menu using the table below.

Fish diet for 7 days

The diet of the seven-day variant of the fish diet is more versatile and can be formed from any recommended food. The one-day menu includes 3 full meals and one snack (optional) between lunch and dinner.

The menu of one day of this type of fish diet should be compiled in this way.

During an optional snack, you can eat a small amount of fruit from the list of acceptable diets. Drinking mode is similar to the previous one.

Fish diet for 10 days

The diet of this diet, in principle, repeats the previous one, both in terms of a variety of foods, and in terms of portion sizes. Purified water and food should be taken already 5 times a day, adhering to a strictly prescribed time schedule and trying to diversify the menu as widely as possible with different varieties of fish and various additional dishes.

A one-day menu of a 10-day fish diet option looks something like this:

Important! During this diet, all permitted drinks can be consumed only 30 minutes before a meal and at least 60 minutes after a meal.

An example of a fish diet menu for a week

Below is a menu table of the most popular 7-day fish diet option, on the basis of which you can form your own diet.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

During the afternoon snack, it is allowed to eat one or two fruits from the list of permitted.

Throughout the 7 days of the diet, you can unlimitedly drink herbal / green teas and rosehip broth. Also, once every 24 hours, it is permissible to drink 1-2 glasses of freshly squeezed fruit / vegetable juice and be sure to drink 1.5 liters of filtered water.

Recipes for diet fish dishes for weight loss

Before preparing any fish dish, it is necessary to determine its suitability for dietary nutrition, primarily based on the caloric content of this product and its fat content, as well as taking into account the storage and primary processing of fish carcasses or their parts (salting, smoking and etc.).

As noted earlier, it is smoked fish (mackerel, herring, etc.) that can cause the greatest harm to the human body, in which a lot is formed during the manufacturing process, according to most doctors, which are the root cause of diseases.

A separate subject of discussion is the possibility of using salted fish products in the diet. Some nutritionists allow during the weight loss process the use of a large number lightly salted, self-cooked fish (salmon, pink salmon), but even they strongly do not recommend introducing factory-salted herring into the diet menu. When wondering if it is possible to eat herring without salt on a diet, you should pay attention to fat content. different types this fish. For example, freshly caught Caspian herring per 100 g of its meat includes only 2 g of fat (Pacific herring - 14 g of fat) and in this form is quite suitable for preparing dietary dishes. But the beloved salty “herring under a fur coat” by many will certainly be superfluous on the menu of a losing weight person.

If you follow a diet, it is undesirable to add to your diet some varieties of ocean / sea fish (tuna, eel, mackerel, sea bass, etc.), which accumulate in large quantities in themselves, and in particular - mercury. Also, you should not cook dishes from carp and pangasius, since a distinctive feature of these fish genera is the ability to accumulate in their meat harmful substances found in fresh waters. For the same reason, during the diet, it is recommended to limit dietary dishes from cod and salmon grown in the wild, which, despite their popularity, are often contaminated with various heavy metals.

When choosing fish for a diet, be sure to ask about its habitat and try to purchase only fish grown on special farms or in private reservoirs under the control of the composition of water and food. Such a product will be devoid of the above disadvantages and can be safely used for the preparation of both everyday and dietary dishes.

It is best to choose low-fat varieties of fish for a diet and prepare recipes for dietary dishes from pollock, hake, blue whiting, navaga and other similar representatives of underwater fauna, however, for cooking first courses (ear, fish soup) it is permissible to use medium-fat fish (pink salmon, pike perch, trout, etc.). As a side dish for the first fish dishes, various vegetables from the list of permitted vegetables, as well as brown rice, are perfect. Steamed fish or regular boiled fish is considered ideal for weight loss. If the food concocted in such ways is not to your taste, there will be nothing better than to cook dietary fish in the oven or bake on the grill, after marinating it with lemon juice or soy sauce.

dietary fish soup recipe

Required Ingredients:

• pikeperch and trout fillet - 300 g each;
• celery stalks - 4 pcs.;
• saffron - 1/2 tsp;
• medium carrot - 2 pcs.;
• olive oil - 2 tsp;
• large onion - 1 pc.;
• soy sauce and black pepper - to taste.

Cut the pike perch and trout fillets into equal cubes and marinate them in soy sauce for half an hour. Peel the vegetables and cut the onions in your favorite way, the carrots in half rings, and the celery stalks diagonally. Saute onions, carrots and celery in a frying pan with heated oil for 2-3 minutes, adding pepper to them at the end.

Place vegetables in a pot of boiling water and bring back to a boil. Carefully fold in the fish fillets. At this time, heat the saffron in the microwave (1 minute) and rub it with a spoon, adding a little hot water. After the next boiling of water in a saucepan, pour diluted saffron into it and cook everything together for about 10-15 minutes.

Diet fish cakes in the oven

Required Ingredients:

• cod fillet - 400 g;
• medium carrot - 2 pcs.;
• soy sauce - 3 tbsp. l.;
• onions - 1 pc.;
• green onions, black pepper - to taste.

Using a meat grinder, chop the cod fillet, carrots and onion, and finely chop the green onion feathers. Thoroughly mix all these ingredients, adding soy sauce and pepper along the way. With moistened hands, form into medium-sized balls of patties and place them on a non-stick baking dish. Cook the cutlets in the oven at 200°C for approximately 40 minutes.

Steamed fish cutlets recipe

Required Ingredients:

• hake fillet - 500 g;
• carrots - 1 pc.;
• soy sauce - 1 tbsp. l.;
• onions - 1 pc.;
• egg - 1 pc.;
• dried marjoram and dill - to taste.

Pass the hake fillet and onion through a meat grinder and drain in a colander to drain excess liquid. On a medium grater, grate all the carrots and add them to the meat with onions. Crack an egg into it and add some soy sauce. Carefully mix everything together and with hands moistened with water form future steam cutlets of your favorite shape and size from minced meat. Place the patties in the steamer and cook for about 20 minutes.

Dietary recipe for pollock fillet on a vegetable pillow

Required Ingredients:

• pollock fillet - 2 pcs.;
• carrots - 1 pc.;
• lemon juice - 2 tbsp. l.;
• onions - 1 pc.;
• low-fat sour cream - 50 g;
• spices - to taste.

Cut the pollock fillet into large pieces and marinate it in lemon juice for 30 minutes. Cut the onion into half rings, and grate the carrots on a coarse grater. Lay the vegetables in layers in a non-stick baking dish and place the fish fillet on top, pre-greased with sour cream. Cover the mold with foil and put it in the oven. Bake pollock fillets at 200°C for 30-40 minutes.

Pike fish soup

Required Ingredients:

• fresh pike - 600-700 g;
• celery stalks - 4 pcs.;
• medium carrot - 2 pcs.;
• brown rice - 100 g;
• medium onion - 2 pcs.;
• bay leaf - 2 pcs.;
• soy sauce, herbs and black pepper - to taste.

Rinse and clean the pike thoroughly, cutting off and discarding the head and tail. Cut the cleaned carcass into large pieces and marinate in soy sauce with pepper (30 minutes). Chop the carrots, celery, and one onion into manageable chunks. Soak rice for 10 minutes in boiling water.

In a pot of boiled water, add the remaining whole onion and the whole bay leaf, boil for 5 minutes, then remove them and discard. Add chopped celery, steamed rice to the water and cook them until half cooked, about 8-10 minutes. After that, put the remaining chopped vegetables and pike meat into the pan. Wait until the water boils again and cook the fish soup on the smallest fire for about 20-30 minutes, adding greens to it at the very end.

Pink salmon baked in a sleeve

Required Ingredients:

• pink salmon fillet - 1 pc.;
• medium carrot - 2 pcs.;
• lemon juice - 2 tbsp. l.;
• medium onion - 2 pcs.;
• olive oil - 2 tsp;
• spices - to taste.

Pink salmon baked in a sleeve

Rinse the pink salmon fillet, cut it into medium-sized portions and marinate them in lemon juice with spices for 30 minutes. Finely chop the onion and grate the carrots on a coarse grater, then sauté them in a frying pan with hot oil until almost cooked (you can add water).

Place the pink salmon fillet pieces in the baking sleeve, and put the browned vegetables on top of them along with all the juice. On one side, tightly fasten the sleeve with the supplied clamp, and on the other, leave a small hole for excess steam to escape. Put the sleeve on a baking sheet and bake the fish in the oven at 180-200°C. Baked salmon takes only 15-20 minutes to prepare.

Diet fish soufflé

Required Ingredients:

• low-fat fish fillet - 600 g;
• soy sauce - 1 tbsp. l.;
• low-fat milk - 200 ml;
• egg - 4 pcs.;
• nutmeg - to taste.

Boil the fish fillet for 6-7 minutes, then cut it into small pieces. Separate the yolks and whites into separate containers. Using a mixer, carefully beat the yolks, gradually pouring half the milk into them, until a homogeneous mass. Pour the fish fillets with the resulting mixture, adding soy sauce, the second half of the milk and chopped nutmeg. Supplement this mass with pre-chilled and whipped proteins into a stable foam, mix thoroughly and pour it into a suitable non-stick form. Bake the soufflé in the oven at 220°C for 30 minutes.

Diet fish casserole

Required Ingredients:

• low-fat fish fillet - 700 g;
• carrots - 2 pcs.;
• low-fat sour cream - 1.5 tbsp. l.;
• onions - 2 pcs.;
• egg - 3 pcs.;
• parsley and spices - to taste.

Finely chop the onions, carrots and sauté them in water until softened, then cool. Using a meat grinder, chop the fish fillet, browned vegetables and parsley. Add egg yolks, sour cream, your favorite spices to the resulting mass and mix everything thoroughly. Whip the egg whites into a stable foam and attach them, gently mixing from the bottom up, to the minced meat, trying to prevent the foam from settling. Pour this mixture into a suitable non-stick pan and bake for approximately 30 minutes in an oven at 200°C. After this time, keep the casserole in the oven for another 10 minutes.

Stewed fish with vegetables in a slow cooker

Required Ingredients:

• frozen hake fillet - 3-4 pieces;
• medium carrot - 2 pcs.;
• lemon juice - 2 tbsp. l.;
• medium onion - 2 pcs.;
• olive oil - 2 tsp

Defrost the hake fillet, cut it into large pieces and marinate in lemon juice for 20-30 minutes. Cut the onion into thin half rings, and the carrots into neat strips, then cook them in a slow cooker for 5-10 minutes (until half cooked) in the “baking” mode. Put the pieces of fish into a clean bowl of the multicooker, shifting them with vegetable filling, turn on the “stew” mode and after 60 minutes take out the already prepared fish dish. Do not add water, as there is already enough moisture in defrosted fish, and thanks to the features of the multicooker, the hake dish will not fall apart and will turn out juicy.

Getting out of the fish diet

When choosing a fish diet option for yourself, you should remember that right exit from it should take at least a similar length of time, during which it is necessary to gradually return to a previously familiar diet.

During the exit from the fish diet, you need to follow simple recommendations, namely:

• in no case do not succumb to the imaginary feeling of permissiveness and do not try to return to your usual diet at one moment;
• in the first few days after the completion of the weight loss process, do not add high-calorie fatty foods, as well as sugar-containing foods, to your diet;
• at first, increase the amount of food already consumed and only after 2-3 days begin to supplement your own menu with previously prohibited foods, choosing the least harmful of them;
• for at least another 2 weeks, be sure to continue to eat fish at least 2-3 times a week and practice a plentiful drinking regimen.

Advantages and disadvantages

pros

Minuses

Sufficiently significant weight loss results against the background of minimal health risk. A large amount of easily digestible protein in the diet. A useful composition of the main ingredient of the diet, including many, minerals etc. Quite a varied and, importantly, satisfying diet, which allows, on the one hand, not to experience a feeling of hunger, and on the other, to maintain nervous system in stable condition. The positive impact of a fish diet on vascular system and organs of the gastrointestinal tract, including. The positive impact of fish dishes on development musculoskeletal system as well as skin and hair.

The significant cost of some varieties of fish and additional products, which significantly reduces the number of adherents of this weight loss. The need to give up some everyday products and especially sugar and salt. Mandatory use of a large amount of liquid.

A variation of the protein diet for weight loss, based on the use of fish fillet and lean meat of domestic animals.

For a day of such a diet, it is necessary to eat 170 g of fish fillet and a similar amount of low-fat meat in five doses, diversifying protein foods with fresh vegetables (750 g in 24 hours). In addition, you need to adhere to a plentiful drinking regimen, consuming 500 ml of herbal / green tea per day and about 1.5 liters of filtered water. The maximum duration of the fish and meat diet is 14 days, during which you can lose 5-7 kilograms.

Fish and vegetable

One of the modifications, based on the nutritional and cleansing properties of fish meat, combined with the beneficial qualities of fiber-rich vegetables. The second name of this diet sounds like - fish-fiber.

During the first week of such a diet, you need to eat only boiled or baked low-fat fish in a daily amount of 1.5 kilograms, which should be divided into 5 equivalent portions. On top of this, you need to drink plenty of filtered water (at least 1.5 liters). In the second week, various vegetables, which are the second staple of the diet, should be gradually introduced into the menu, as well as some fruits, sour-milk products, grain bread and high-quality vegetable oil. The duration of such a weight loss technique should be limited to two weeks. The predicted plumb for this time is an average of 5-6 kilograms.

On canned fish

A rather unusual dietary method of losing weight using canned fish as the main ingredient in the menu. When choosing such products, preference should be given to low-fat canned fish, preferably in their own juice. In the case of purchasing fish in oil, it is recommended to drain it first and then use it to prepare additional dishes.

This diet lasts a maximum of 2 weeks, during which you should eat fish meat from one canned food three times a day, supplementing it with various vegetables, cereals and fruits. Weight loss varies in the region of 4-5 kilograms.

seafood diet

Diet regimen for weight loss, based on the use of sea / ocean fish and a variety of seafood, valued for their beneficial qualities and extraordinary taste.

Includes two options for meals - fast for 3 days and long for 3 weeks, differing not only in their duration, but also in the diet of related foods. The plumb line for 7 days of compliance with this regime fluctuates within 2-3 kilograms.

Fish diet, reviews and results

At its core, reviews of the fish diet for weight loss are entirely positive, but only with normal human tolerance of fish as a food product. Otherwise, such a dietary regimen will not only not bring benefits and the desired disposal of extra pounds, but can also cause various health problems ( vomit , / , etc.). People suffering from such food should in no case practice this diet and, if they want to lose weight, they will be forced to choose other weight-correcting methods for themselves.

An absolutely opposite situation with regard to the effectiveness of losing weight and the safety of the fish diet can be traced among admirers of fish and seafood, for whom this diet has become the only correct and completely harmless one. Depending on the chosen diet option, such people managed to reduce their own body weight by 2-10 kilograms (the average for the week was minus 4 kg), while not feeling hungry at all. In addition, the use of a large number of fish dishes in their diet had a positive effect on their health. After going through a dietary course on fish, many people noted the normalization of digestion, an improvement in the condition of their hair and skin, an uplift in mood and an increase in the quality of life itself, both physically and psychologically.

• «… I just love fish. In my opinion, it is much more useful than any meat products, and even more so the current meat of chickens, which are generally not clear what they are fed. And then it became possible to lose weight on fish. In a word, a dream. At first, I decided to try the diet for 7 days, then extended it for 10 days, as a result I sat on the fish diet for 2 weeks, during which I managed to lose a little less than 12 kg. Over the entire period of the diet, I replaced fish dishes with shrimp or octopus meat several times. There was never a feeling of hunger. Throughout the diet, I was accompanied by some kind of lightness in the body and good mood. After the diet, even the hair changed. Hair became shiny and thick as in childhood. In general, I advise everyone who loves seafood to try this diet.»;
• «… I have been choosing a diet for myself for a long time and, in the end, I decided to opt for a 7-day fish weight loss option. Previously, fish was rarely present in my diet, as a person with an allergy to this product lived in the house. After he moved out, I can finally afford to eat fish dishes at least every day. No moral or psychological preparation I didn't need to. Any fish dish was accepted by my body as a long-awaited and desired delicacy. The only violation of the regime that I allowed myself was a cup of brewed coffee in the morning after sleep. Yes, and cottage cheese with kefir, I ate less than it was supposed to. I am very satisfied with my result. I got rid of 3 kg, and besides, I began to feel much more energetic and lighter. Now I’ll take a short break for myself and sit down on the fish again, but this time for 2 weeks»;
• «… A well-thought-out diet, quite balanced and also very healthy. Fish is much easier for the body to digest than any other meat. Nowadays, many advanced people replace meat products with fish dishes. I also have my positive results of losing weight on fish. Last year, choosing from many existing dietary methods, I settled on a fish diet, motivating my choice of its usefulness for own health. After 10 days, I became 5 kg lighter. Then I took a short break, during which I leaned on citrus fruits and other fruits to accumulate vitamin C. A month later, I again spent 10 days on fish and vegetable dishes (mostly). The result was the loss of another 4 kg. Today I eat mainly vegetables, fish and fruits. I eat meat and milk quite rarely, as a rule, at a party or during the holidays. I feel just great. Soon I plan to repeat the fish diet again»;
• «… I recently rested by the Black Sea and decided on this occasion to try to lose weight on a fish diet. At first, the process went well, she ate mostly flounder, pollock, and occasionally allowed herself mackerel. And on the 6th day, instead of fish, I ate boiled shrimp, as it turned out later, to my great regret. After such a meal, it turned out that I had a terrible allergy to this product, or maybe their freshness did not correspond to the declared one. In general, everything ended with vomiting and diarrhea. Now I can't even look at shrimp. But I really liked the method of losing weight. The result for 5 days was - minus 4 kilos, to which another 1 kg was added, which left during my poor health. I will try to lose weight on fish, but without shrimp»;
• «… In my opinion, the effectiveness of a fish diet is a rather controversial issue, about which I have my own opinion. I think everyone has long known that each individual human body reacts differently to different foods, and what is good for one may not be good for another. For example, my own body reacted quite unusually to such a diet. For three days of the fish diet, I recovered by 3.5 kilograms. I did not violate the recommended regimen, I followed absolutely all the rules, but the negative result I received unpleasantly surprised me. But my friend, who at the same time was on an identical diet, managed to lose weight very well. Paradox but true».

Diet price

Any kind of fish diet cannot be classified as a public diet.

When used for cooking expensive varieties fish, as well as some unambiguously expensive additional food products (seafood, caviar), maintaining one day of such a diet can cost 700-1000 rubles.

In the case of choosing not so expensive ingredients for the diet, the daily material costs will average 400 rubles.