Eating Salmon for Weight Loss

Eating a variety of healthy, nutrient rich foods is critical to achieving and maintaining a healthy weight.  Eating fresh fish once or twice a week is a great way to get plenty of protein without adding a lot of unhealthy fats.  Fresh salmon is an especially good choice because it contains an abundance of beneficial nutrients and is especially healthful for those who have recently had bariatric surgery.

Weight Loss Benefits

Eating salmon for weight loss is especially effective if it is part of an overall healthy diet. This will include fruits, vegetables, whole grains, and other nutritious foods. Salmon has far less unhealthy fat than beef, and it offers more protein per serving as well.

For those who are trying to cut down on calories—and particularly for those who have gone through weight loss surgery and can must eat small, nutrient dense meals—this makes salmon a valuable dietary addition. Protein helps you feel full, promotes muscle regeneration, and ultimately assists with weight loss.

Additional Benefits

The nutrients found in salmon are also helpful whether or not you are currently trying to lose weight. In particular, salmon provides you with high levels of:

  • Omega-3 fatty acids, which improve heart health and reduce blood pressure;
  • Vitamin B-12, which assists your metabolism and nervous system function; and
  • Selenium, which helps your immune system, thyroid, and fertility.

These nutrients assist those who are losing weight by improving metabolic function that helps the body burn calories faster.

Proper Salmon Preparation for Weight Loss

When eating salmon for weight loss, it’s important to know how to select it and prepare it. The best option is fresh, wild-caught salmon since there is a lower risk of PCBs (harmful chemicals that may be found in farmed salmon).

If wild-caught salmon is not an option, farmed salmon is still a good choice provided it’s properly prepared. Simply remove the skin and outer layer of fat since that’s where PCBs will be concentrated. After that, it’s safe to cook and eat.

If you are looking for ways to lose weight, salmon is a great addition to a balanced, reduced-calorie diet. Consult with your doctor if you have a lot of weight to lose and plan to adopt a low calorie diet.  If you have recently had weight loss surgery, be sure that you are maintaining the eating instructions that your doctor has prescribed.  Dr. Malladi is an excellent resource if you are struggling with weight loss and have questions on bariatric surgery.