Seafood Can Help You Lose Weight


I’m a huge fan of seafood. It’s delicious, affordable, and versatile. But did you know that eating fish can help you lose weight? Let me explain how!

Fish protein is very satiating.

Contrary to popular belief, fish is not just a good source of protein; it also contains healthy fats and other nutrients. A 3-ounce serving of salmon has 26 grams of protein, which is more than half the recommended daily allowance for most people.


Fish protein is very satiating: Studies show that when subjects eat a high-protein meal, they are less likely to eat again in the next hour compared with when they consume a lower-protein meal or no food at all.

This makes sense since protein takes longer to digest than carbohydrates and fats—which means you’ll feel fuller for longer after eating fish than those foods.

In fact, one meta-analysis found that high-protein diets were associated with greater weight loss over time compared with low-fat diets!


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Seafood is rich in iodine and selenium, which are key for thyroid health.

  • Seafood is rich in iodine and selenium, which are key for thyroid health.
  • It’s well-known that iodine is an essential mineral needed by the body to produce hormones such as T3 and T4, which control how fast your metabolism runs. A deficiency of iodine leads to a condition called hypothyroidism, or an underactive thyroid gland (1).
  • Selenium also plays a role in thyroid hormone production. A deficiency can impair your body’s ability to make these hormones at optimal levels (2).

It’s important to note that seafood—like any food—can contain mercury and other contaminants; it’s best when you choose wild-caught fish whenever possible instead of farmed or farm-raised varieties.


Fish oil has been shown to help with fat loss and muscle gain.

> Omega-3 fatty acids are an essential part of a healthy diet. They help reduce inflammation and decrease appetite, which can lead to weight loss. In fact, several studies have shown that omega-3s can increase metabolism and help you burn more calories throughout the day.

A study published in the Journal of Nutrition showed that obese women who took fish oil supplements lost more fat than those who took sunflower seed oil or soybean oil supplements; they also experienced more weight loss than those who didn’t take supplements at all.

Those taking fish oil had higher levels of leptin—a hormone that helps regulate metabolism and appetite—which may account for their improved results.

Eating fish can bump up your brainpower.

Eating fish can also boost your brainpower.

While you may think that seafood is only good for your body, it turns out that it’s also good for your brain. Eating fish rich in omega-3s (like salmon and tuna) has been shown to improve memory, concentration, and attention span.

The main fatty acid found in fish is docosahexaenoic acid (DHA), which is crucial for brain development and function.

DHA supports the structure of neurons and synapses as well as ensuring proper functioning of the nervous system by helping them send signals more effectively between each other.[2] As you age, levels of DHA decline naturally — so eating more seafood will ensure that your mental faculties stay sharp well into old age!

There’s even evidence suggesting that consuming more DHA may help prevent cognitive decline from Alzheimer’s disease.[3]

It helps lower your blood pressure.

Omega-3 fatty acids have been shown to have a positive effect on blood pressure. A study conducted by the National Heart, Lung and Blood Institute compared the effects of eating salmon and other types of fish with omega-3s to those of eating lean meat (like chicken breast) with no omega-3s. The researchers found that people who ate more fish than lean meat lowered their risk of high blood pressure by 19 percent.

If you’re trying to lose weight but want to keep your blood pressure low, seafood can help you do both things at once!

May reduce risk of age-related macular degeneration in women.

According to the American Academy of Ophthalmology, age-related macular degeneration (AMD) is the leading cause of blindness in people over age 65. The term “macular” refers to a small area of tissue called the macula, which is responsible for fine, detailed vision. AMD is caused by a buildup of yellow deposits in the macula that disrupts its function.

Research published in 2014 found that women who consumed more omega-3 fatty acids had a lower risk of AMD than those who ate less; researchers believe that this could be because omega-3s help reduce inflammation and fluid retention, both of which are associated with increased risk for AMD.

A 2014 meta-analysis also found an inverse association between total seafood consumption (including fish and shellfish) and AMD risk among populations at high risk for developing eye disease—specifically those with diabetes or heart disease—as well as overall mortality among diabetic men but not women.

However, further research must be conducted before any definitive conclusions can be made about how seafood consumption impacts eye health beyond just lowering your chances for getting AMD

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Your skin will be brighter and more radiant.

Omega-3 fatty acids are an essential part of our diet and are found in fish, shellfish, nuts, and seeds. These fats have been shown to have anti-inflammatory properties that can help reduce acne and other skin problems. Omega-3 fatty acids also help with skin elasticity and cell turnover, which makes your skin look younger!

If you’re not a fan of seafood or don’t like the taste (or even if you do), there’s good news: omega-3 supplements can also be helpful when it comes to improving the appearance of your complexion.

Eating seafood is a good decision for overall health and weight loss.

  • Seafood is a good source of protein and omega-3 fatty acids.
  • Seafood is high in selenium, iodine and vitamin D.
  • Seafood has fewer calories than other forms of animal protein like red meat or chicken.
  • Seafood contains less saturated fat than other forms of animal protein such as red meat or chicken, so it’s healthier for you to eat if you want to lose weight


We hope you’ve learned a thing or two about seafood and its benefits to your health. While there is no one food that will magically solve all of your weight loss problems, seafood can certainly help with the process. It’s not just about losing pounds and inches—it’s also about being healthier as well!