Either is comes from the sea or river, it's fat or lean, fish is a real treasure for your health, because it is rich in valuable nutrients, preventing cardiovascular diseases, strengthening the bones and helping you lose weight.
So are you eating fish at least twice a week? If the answer is no, then you have to adjust your menu because fish is an important source of protein, contains good fat, is easily digestible and protects your heart from cardiovascular diseases.
Why is fish really good for your heart
Studies have shown that fish is a valuable ally of the heart and the arteries due to the substances it contains. Even more, it was established that people who consume fish 2-3 times per week have reduced by more than 30% the risk of suffering from heart disease, hypertension, Alzheimer's, leukemia and even some cancers.
The secret of the fish is that it contains omega 3 fatty acids, which normalizes heart rate, improve brain function, lower cholesterol and triglyceride levels and prevent the deposition of fat on artery walls.
Fish have the healthiest meat
There is no fish, and this includes the fattest ones like salmon, tuna, mackerel, herring and sardines, that contains so much fat as the leanest meat. The fats in fish are saturated with 70% water, and this means that the fish is very weak caloric. In addition, it contains vitamins (A, B3, B6, B12, D) and minerals (phosphorus, calcium, iodine, fluorine, potassium, copper, magnesium) that are very precious for our health.
Fish eggs are also rich in minerals, especially phosphorus, and the vitamins B1 and B2. They contain fewer calories (100 g eggs have around 120-160 kcal). And let's not forget that fish liver has significant amounts of vitamins (A and B2), and the oil extracted from the liver of marine fish known as fish oil, is a genuine medicine. It is better to cook fish steamed, grilled or baked in aluminum foil.
Freshwater or saltwater
Saltwater fish and freshwater ones have much in common: they are rich in quality protein, are excellent sources of omega 3 and vitamins and minerals. However, there are notable differences between freshwater fish (eel, trout, pike, perch, catfish, perch, carp, crucian carp, bream etc.) and the ocean ones (turbot, anchovy, sardine, herring, mackerel, cod, salmon). Freshwater fish have more potassium, magnesium and phosphorus, but less iodine and chlorine than the saltwater ones.
Fish is a great ally for your silhouette
You've decided to go on a diet? Then the fish can not miss from the menu as it is an easily digestible and nutritious food: it contains 15-20% protein of the highest quality. With a portion of 120 g lean fish, you give your body 50% of the protein it needs while eating few calories. During a slimming diet, choose fish types that have less than 5% fat (carp, pike, trout) and provide you 55-125 kcal / 100 g. Fatty fishes exceeding 10 % fat will provide 150-200 kcal / 100 g.
The Tahiti Diet
This diet is based on the ancient Tahitian food: vegetables, fruit and fish, less meat and fat, and no sweets. Diet lasts only four days, during which you can lose weight 2-3 kg.
To lose between 5 and 10 kg is recommended to follow the Tahiti diet four times over four weeks. You start with four days of the regime, then return to normal eating for three days - of course, without excesses. For a month, repeat this algorithm: four days diet, three days rest. Don't do this more than one month!
Here is what to eat while you are on the Tahiti diet:
• fish as much as you want
• lean meat
• poultry
• eggs
• fat-free milk
• green vegetables at every meal (especially if they are raw)
• 2-3 fruit every day
• herbs and spices / olive oil in salads
• water, green tea, coffee (sugar free).
Stay away from sugar in all forms especially sweets, alcohol, bread, pasta, rice, beans and peas.
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