Is Tuna Good For Weight Loss?

If you're concerned about your weight and have come across the idea that consuming seafood such as tuna can aid in shedding those extra pounds just in time for the holiday season. So this got you thinking of this question, “Is tuna good for weight loss?”

If true, keep on reading this article, we have several main points to share with you:

• Tuna and its nutritional benefits

• How can tuna help you lose weight?

• Enjoying tuna for weight loss

What is Tuna? 

Tuna is a type of saltwater fish belonging to the subgroup Scombridae. Bluefin tuna and albacore tuna are the two most prominent types of tuna used in cuisines. 

The bluefin tuna is known for its crimson, meaty steaks, and slices. Albacore tuna, on the other hand, is frequently found in canned goods due to its white and flaky meat. They can reach weights of up to 1,500 pounds and are among the fastest fish in the sea.

Tuna is widely known for its firm, flavorful flesh and is popularly consumed around the world. Tuna is often sought after for its rich protein content, omega-3 fatty acids, and various other essential nutrients. It is commonly used in sushi, sandwiches, and salads, and as a main ingredient in many seafood dishes.

What Are the Nutritional Benefits of Tuna? 

If you were wondering "Is tuna healthy for weight loss?" there goes your answer. Tuna offers numerous health benefits primarily attributed to its high content of polyunsaturated fatty acids and protein. These essential nutrients play a crucial role in supporting overall well-being and promoting various aspects of good health. 

Polyunsaturated fatty acids

Polyunsaturated fatty acids such as omega-3 and omega-6 fats can help lower the Low-Density Lipoprotein (bad) cholesterol levels in your arteries. 

Because high levels of "bad" cholesterol can lead to the narrowing or blocking of arteries, reducing overall cholesterol levels can help lessen the likelihood of developing cardiovascular disease and other ailments. 

Furthermore, polyunsaturated fatty acids are also essential for cellular and brain growth.   

Protein

"Is tuna healthy for weight loss?" well it has protein in it so it's safe to say that it is in fact very healthy. Protein is an essential macronutrient that makes up our muscles, bones, skin, hair, and every part of our body. It facilitates the repair and growth of tissues, promotes metabolic reactions, and coordinates physiological processes.

We have to get these fatty acids and protein from our food consumption, which is why we need to include them in our diet. One of the best sources of both of these nutrients is tuna.

How Can Tuna Help You Lose Weight?

It may seem counterintuitive, but when you're contemplating 'how many calories should I eat to lose weight,' higher consumption of both polyunsaturated fatty acids and protein has been found to aid in increasing energy expenditure and fat loss. Both of these nutrients are present in tuna, so does tuna help you lose weight? Yes, consuming tuna can help you to lose weight.

Tuna is high in healthy fatty acids and protein, and there are a number of reasons why eating tuna can assist you in your efforts to reduce excess body fat. Here’s how it can help you lose weight:

It Helps You Burn More Fat

Have you ever asked yourself "How many calories should I burn a day?" but didn't really feel like working out? Well, there is a solution to your problem and it tastes good as well. As mentioned, tuna is rich in polyunsaturated fatty acids. These fatty acids have been shown to increase the rate of fat oxidation, or in layman’s terms, fat burning. In addition, eating them can help you lose belly fat and have a flatter tummy. These effects can be seen after regular consumption for 12 weeks. 

Another nutrient that’s abundant in tuna is protein. Protein-rich food can also help you burn more calories as it has higher thermogenesis properties than carbohydrates and fat, and you can even burn more calories as you sleep.

It Helps You to Build and Maintain More Muscle

On the other hand, the high protein content in tuna fish can help you to build muscle after a workout. This is an important factor as we begin our journey to lose weight. 

Most of the time, when we reduce our body weight, we simultaneously reduce our muscle mass. On the other hand, if we keep our protein intake adequately, we can maintain our muscle mass. Make sure you're paying close attention to these aspects when trying to lose weight, try doing this by using a weight watchers points calculator to avoid any health problems in the future.

By maintaining our muscle mass, we are also safe keeping our metabolic rate since, as we’ve mentioned before, it is scientifically proven that muscle can help you burn more calories.

It Will Keep You Full for a Longer Time

Consuming foods high in protein increases your metabolic rate and keeps you full for a more extended time.

A study to monitor the effectiveness of a high protein meal plan diet found that those consuming high protein will stay satiated for extended periods. 

This works by releasing satiety-inducing hormones, which in turn can decrease your food intake. Maintaining fullness or satiety for more extended periods prevents you from overeating and storing unnecessary energy, which, in the long run, leads to weight loss. Thus, we found the answer to the question "Is tuna good for weight loss?".

How To Enjoy Tuna For Weight Loss? 

You can enjoy tuna in the form of steak or canned tuna. Tuna steak is usually made of yellowfin and can be served as grilled steak or sliced into sushi and sashimi. Canned tuna is usually made of skipjack tuna and can be enjoyed in a salad, sandwich, pizza, or mixed with rice or pasta. All of these options can be incorporated into your weight loss meal plan, including innovative choices like protein pizza.

Because the goal is weight loss, you must remember to keep the carbohydrate content low. So out of the options, the safest ones are tuna salad with fresh greens and sashimi, or mixing them with brown rice, which has higher fiber, vitamin, and mineral contents.

One of the considerations when consuming tuna is mercury poisoning. A small amount of mercury is harmless, but consuming too much could cause harmful effects, especially on children and pregnant women. 

Because tuna is further up on the food chain than other types of fish, it has the potential to have higher mercury concentrations. Significant variations in the quantities of mercury are found in various varieties of tuna. The greater the size of the fish, the greater the likelihood it is contaminated with mercury.

According to FDA recommendations,  consuming canned light tuna around 2 times a week or yellowfin tuna once a week can help you lose weight. The serving size is 4 ounces or 113 grams.

Final Thoughts

So, after all, still wondering does tuna help you lose weight or if is tuna good for weight loss? Tuna can be a beneficial addition to a weight loss diet due to its high polyunsaturated fatty acids and protein content. These nutrients contribute to increased fat burning, maintenance of muscle mass, and prolonged satiety. Enjoying grilled tuna steak, sashimi, or canned tuna in salads or sandwiches can be healthy options.

It's important to be mindful of mercury levels and adhere to recommended consumption guidelines. Incorporating tuna into a well-balanced diet, along with exercise and healthy lifestyle choices, can support weight loss goals. Consulting with a healthcare professional or nutritionist is recommended for personalized advice.

FAQ

Is tuna good for losing belly fat?

Tuna can be a helpful addition to a diet aimed at losing belly fat. Its high protein content and omega-3 fatty acids contribute to fat burning and can help reduce overall body fat, including belly fat.

How much weight can you lose if you just eat tuna for a week?

The amount of weight you can lose by solely eating tuna for a week depends on various factors such as your overall calorie intake, activity level, and individual metabolism. While tuna is low in calories and can support weight loss, it is important to have a well-rounded and balanced diet for sustainable and healthy weight loss.

Is tuna with mayo healthy weight loss?

Tuna mixed with mayo may not be the healthiest choice for weight loss. Mayonnaise is typically high in calories and fat, which can hinder weight loss efforts. Opting for healthier alternatives such as using Greek yogurt or light mayo can help reduce calorie intake while still enjoying the flavors of tuna.

Are canned tuna healthy?

Canned tuna can be a healthy option, as it is a good source of protein, omega-3 fatty acids, and various nutrients. However, it is important to choose canned tuna packed in water rather than oil to minimize added fats and calories. It is also recommended to consume canned tuna in moderation due to potential mercury content, especially for pregnant women and children.