What Is a Pescatarian Diet? Does It Help You to Lose Weight? – Sportskeeda
A pescatarian diet includes only fish and other seafood, such as shrimp, as the main protein source.
People following a pescatarian diet have a lot in common with vegetarians, as they have fruits, vegetables, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry.
This diet can include the following food items:
The following items are not included in the diet:
Fish, especially fatty fish like salmon, herring, and trout, are rich in beneficial omega-3 fatty acids. Omega-3 fatty acids are essential to heart and liver health. They’re also important in regulating and controlling inflammation.
The nutritional value of 100 grams of salmon is as follows:
Fish are rich in vitamin B12, zinc, calcium, and protein. Humans need about 0.8 grams of protein per one kg of bodyweight daily. That’s about 54 grams for a 68 kg sedentary adult man.
To reach this target, a pescatarian diet is ideal, as fish and other seafood offer an excellent source of bioavailable and high quality protein.
Omega-3 fatty acids are a type of essential polyunsaturated fatty acid (PUFA). The omega-3 fatty acids in fish include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Plant sources of omega-3 fatty acids contain the precursor of active omega-3 known as alpha-linolenic acid (ALA).
This diet can prevent premature aging and inflammation. A pescatarian diet can maintain healthy functioning of the immune, respiratory, cardiovascular, and endocrine systems.
The best diet for weight loss often contain whole grains, fresh vegetables, and fresh fish. Whole grains and fresh vegetables can improve insulin sensitivity, resulting in weight loss.
Improved insulin sensitivity can help people suffering from type 2 diabetes mellitus. Fatty fish are known to help reduce inflammation. This diet can also protect the liver and heart. Nuts and seeds in this diet are among the best plant sources of omega-3 fatty acids.
There are several ethical and environmental factors that inspire many people to follow this kind of diet.
Some of them are as follows:
Here’s a sample menu for a pescatarian diet:
Early morning (62 calories)
Breakfast (278 calories)
Lunch (365 calories)
Evening Snack (37 calories)
Dinner (468 calories)
A pescatarian diet can often be beneficial to the body. Whole grains, fresh vegetables, and fish are naturally nutritious and have various health benefits. There are ethical and environmental reasons for following this diet as well.
This diet is free of animal cruelty and has less impact on the environment. Fishing is a low carbon footprint activity than livestock farming. However, this diet might feel boring and restrictive for meat lovers. Fish often contain heavy metals like mercury, which can be harmful for health.
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