How Tuna Fish Aids Weight Loss

When you are eating a healthy, balanced diet, lean protein is a requirement. Get some real bang for your buck eating tuna fish, a low-calorie, high protein, super-versatile and convenient food that helps keep the pounds off. In only about 100 calories per 3 oz serving, you’ll rack up nearly 21 grams of protein, keeping you fuller longer.

Stay Full with Protein

Lots of people start diets where they eat food that doesn’t fill them up and are not nutritionally sound. Celery, rice cakes and strange smoothies should be replaced with low-carb, high-protein choices that keep you full. However, most diets that really work–the ones that nutritionists would recommend–are high in fiber, protein and water to keep you full, rather than the gerbil food fad diets that most of us try. Sure, fewer calories result in more weight loss. But, switching to or adding a high-protein fish, like tuna, is a change that can be made for life, keeping the weight off–for life.

Protein digests slower, quite literally keeping your stomach full. Staying satisfied will keep you out of the kitchen and keep you from consuming too many empty calories. The added benefit of tuna, as opposed to other lean protein sources, is that mega-dose that you get in such a small serving. You probably need at a minimum of 60 grams of protein per day, and up to about 130 grams or so if you are super active, so tuna will certainly help get you there.


Tuna is extremely versatile. Raw in sashimi, lightly seared, baked, roasted, or even conveniently out of the can, tuna is one of the easiest things that you can eat. When you are in a rush, throw half a can of tuna on a salad for lunch. You’ll have lots of nutrition to consume later, despite feeling full until dinner! Just be sure to kick the mayo to the curb!

Added Benefits

Tuna has benefits that go beyond being a low calorie, high protein food. Healthy fats reduce the occurrence of heart disease, protect you from cancer and other diseases, and may even keep you from gaining weight.

Stay Thin and Healthy

Omega-3 fatty acids are one of the greatest benefits of eating tuna and other fish. These essential fatty acids are known for raising good cholesterol, protecting the heart, reducing the risk of stroke, protecting the body from inflammation, and warding off cancer, stroke and Alzheimer’s Disease.

Omega-3s may actually keep you from getting fat. The omega-3, eicosapentaenoic acid, may cause the hormone leptin to be secreted, which helps keep body weight, metabolism, and even hunger in check. When you eat low calorie diets, leptin levels drop, often causing you to eat more. Increasing those levels by eating tuna and other fish with omega-3 fatty acids can help you maintain a low calorie diet while still feeling satisfied.

Start small and simple by making an eased up version of the super-sophisticated Nicoise salad: add tuna, green beans, tomatoes, the whites of a hard boiled egg or two, sliced green onions and nicoise or kalamata olives. Sprinkle with red wine vinegar, a little salt and pepper, and enjoy!


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