Let’s be honest: not all diets are created equal. Many popular weight loss plans are based on crash (and burn) diets that are entirely unsustainable, while others promote the sole consumption of less-than-exciting foods that have you reaching for a bag of potato chips in a matter of days. But it doesn’t have to be this way!
Dieting can be healthy, tasty and, yes, even fun, as long as you’re ensuring the meals you’re consuming are balanced, high in protein and low in calories. Therefore, if you’ve resolved to start eating healthier to shed a few excess pounds, turning to a fish-heavy diet is a great way to go.
Fish are an excellent source of protein, omega-3 fatty acids, vitamins and minerals. Since protein can keep you feeling full throughout the day, incorporating ingredients like Tilapia into your diet will ensure your appetite is kept in check.
Tilapia is particularly great for those losing weight because its fillets are a nutritional powerhouse. One 4-once fillet contains just 90 calories, 21 grams of muscle-building protein, fewer than 4 grams of total fat and zero carbs. Not to mention, Tilapia is also low in mercury, so you don’t need to be concerned about regular consumption. But one of the best perks of including Tilapia in your diet is its mild flavor—there are endless ways in which you can prepare and enjoy this healthy fish.
Adopting a seafood-centric diet is an excellent way to jump-start your weight loss journey, and incorporating more Tilapia recipes into your weekly meal plan will make shedding pounds a tasty but not tedious process.
This South American dish combines fresh ingredients like lime juice, cucumber and cilantro with chilled Tilapia fillets, creating a wonderful concoction that is both light and filling. You can also top your ceviche with avocado, which is packed with fiber and heart-healthy monounsaturated fats. If you’re into spice, throw on some hot sauce, which is known to aid in weight loss by increasing metabolism.
Try the recipe: Tilapia Ceviche from Food Network.
Sheet Pan Baked Blackened Tilapia with Zucchini
This no-frills recipe is bursting with flavor and healthy, zesty spices. It takes just 30 minutes to prepare and is a satisfying meal with zero nasty hidden ingredients that’ll undo your good work. Zucchini is also low in carbs and calories and can help improve digestion, making it a wonderful weight loss ally.
Try the recipe: Sheet Pan Baked Blackened Tilapia with Zucchini from Naive Cook Cooks.
Mediterranean-Style Baked Tilapia
The Mediterranean Diet is growing in popularity owing to its pairing of fresh ingredients and heart-healthy fish. As such, these meals are the perfect choice for people losing weight, as they have a whole host of nutrients and healthy, essential fats. This particular recipe calls for ingredients that are conveniently often on-hand in kitchens, making it super easy to whip up in a flash. The inclusion of Tilapia ensures you’ll be getting your serving of protein, and the green olives also offer high quantities of vitamin E and other powerful antioxidants. Plus, tomatoes have been found to reduce water retention in the body, while also helping to regulate metabolic rate through the presence of the protein leptin.
Try the recipe: Mediterranean-Style Baked Tilapia from Diethood.
Complement your healthy, seafood-based recipes by incorporating as many fresh herbs, spices, fruits and vegetables as possible. You also want to be wary of negating the health perks of cooking fish by drowning it in butter and creamy sauces.
While upping your intake of seafood is a great way to get the ball rolling when it comes to weight loss, it’s also important to adjust your diet comprehensively. Reduce overall portion sizes, concentrate on eating balanced meals and consider tracking your diet through a journal or app to help you stay on course. The road to sustainable weight loss is littered with unrealistic diets, but one surefire way to keep your body healthy is to incorporate more fresh and flavorful fish into your weekly meal plan.
Learn more about how a fish-based diet can benefit your health and wellness and help you achieve your New Year’s diet resolution.