Can people who are trying to lose weight eat seafood

During weight loss, it is recommended to consume seafood in moderation. Seafood is rich in high-quality protein, low in fat, and contains various trace elements. It mainly has the advantages of controlling calorie intake, promoting metabolism, enhancing satiety, regulating blood lipids, and supplementing nutrition.

1. Control calorie intake:

Most seafood such as shrimp, shellfish, and fish have low calorie content, with only about 80 kcal per 100 grams of shrimp, much lower than pork of the same weight. Choosing low oil cooking methods such as steaming and blanching can avoid additional calorie intake and is suitable as a source of protein during weight loss.

2. Promote metabolism:

The abundant minerals such as zinc and selenium in seafood participate in thyroid hormone synthesis, which can accelerate basal metabolic rate. Salmon contains omega-3 fatty acids that can reduce visceral fat accumulation, and consuming deep-sea fish 2-3 times a week can help improve metabolic syndrome.

3. Enhance satiety: The high protein properties of

allow seafood to be digested for up to 4-6 hours, which is more than 50% longer than carbohydrates. Research has shown that consuming a small amount of mussels before meals can reduce calorie intake by 15%, and their branched chain amino acids can continuously inhibit the secretion of ghrelin.

4. Regulating blood lipids: Oysters, scallops, and other foods are rich in taurine and betaine, which can lower low-density lipoprotein cholesterol. People who consume 300 grams or more of Shanghai products per week have a 34% lower risk of dyslipidemia compared to the general population, which has a protective effect on preventing lipid metabolism disorders during weight loss.

5. Nutritional supplementation:

Seafood provides vitamin B12, vitamin D, and iodine elements that are easily lacking for weight loss. One oyster can meet the daily zinc requirement. It is recommended to pair it with dark vegetables, among which vitamin C can promote a threefold increase in iron absorption in seafood.

The recommended daily seafood intake for weight loss individuals is 100-150 grams, with priority given to shrimp, salmon, cod, and other seafood with low mercury content. Avoid high calorie methods such as deep frying and butter frying. Individuals with thyroid dysfunction should consult a doctor to adjust their intake frequency. Paired with 30 minutes of aerobic exercise and sufficient water intake daily, it can maximize the nutritional value of seafood to assist weight loss. People with special physique, such as gout patients, should control the intake of hairtail and sardine with high purine content.