What kind of fish should you eat regularly to lose weight and visceral fat?

Master - nutritionist Mai Dai Duc Anh (FPT Long Chau pharmacy system), said that many studies have shown that omega-3 fatty acids improve fat oxidation, enhance lipid metabolism and have anti-inflammatory properties that can reduce the accumulation of visceral fat. This fat reduction is important because it is associated with a higher risk of metabolic and cardiovascular diseases.

Losing weight and reducing visceral fat are two important factors in maintaining a healthy and fit body. Besides exercise, diet plays a decisive role in achieving this goal. One of the ideal choices to improve your figure is fish, which is rich in protein and essential nutrients, especially omega-3, which helps speed up the process of fat metabolism and improve cardiovascular health.

Here are 5 types of fish you should eat regularly to lose weight and visceral fat.

Herring

Herring Herring is a fatty fish, known for its rich omega-3 content, which can help reduce belly fat and support the weight loss process. Every 100 grams of herring provides about 1,729 mg of omega-3, a large amount that helps improve cardiovascular health and reduce the risk of inflammation in the body.

Photo: P. Thinh

According to research, consuming more than 1,000 mg of omega-3s per day can help reduce belly fat and reduce insulin resistance, a risk factor for type 2 diabetes. In addition to omega-3s, herring is also a source of vitamin D, which helps boost immune function and supports fat metabolism.

Mackerel

Mackerel is a popular fatty fish that is rich in omega-3, with 100 grams of mackerel providing up to 5,134 mg of omega-3. This healthy fat not only helps improve heart health but also plays an important role in reducing visceral fat and maintaining an ideal weight. Omega-3 in mackerel also helps reduce the accumulation of excess fat in the body, especially in the abdominal area.

However, according to Dr. Duc Anh, one thing to keep in mind when eating mackerel is the mercury content in some types of mackerel, especially king mackerel. Mercury can accumulate in the body and be harmful to health, especially for pregnant women and children.

Salmon

Salmon is one of the most popular omega-3 rich fish and is recommended for weight loss and visceral fat loss. Every 100 grams of salmon contains about 2,260 mg of omega-3, a significant amount to support the process of burning excess fat in the body. Besides In addition to omega-3, salmon also contains many vitamins and minerals, especially vitamin D, which plays an important role in metabolism and maintaining bone and joint health. Vitamin D can improve the ability to consume calories and fat, thereby helping to effectively reduce visceral fat.

Sardines

Sardines Sardines are a small fish, easily found and often processed in canned form. Every 100 grams of sardines provide about 25 grams of protein and 210 calories, and are rich in omega-3. Omega-3 in sardines helps reduce inflammation in the body and supports the process of reducing belly fat. With a high protein content, sardines also help maintain muscle during weight loss, thereby supporting effective fat burning. In particular, sardines can be processed quickly and easily, suitable for people with busy lifestyles but still want to maintain a healthy diet.

Photo: P. Thinh

Cod

Cod Cod is a low-fat fish that is rich in iodine, a mineral that is important for thyroid function. Adding cod to your diet will help you get enough iodine, support your metabolism, and effectively reduce belly fat. Furthermore, cod is an excellent source of lean protein, which helps you feel full longer and maintain muscle while losing weight.

Visceral fat, stored around the internal organs, is a risk factor for cardiovascular disease, type 2 diabetes, and metabolic disorders. Studies have shown that omega-3 fatty acids found in fatty fish not only improve heart health, but can also reduce inflammation and aid in reducing visceral fat.

It is important to remember, Dr. Duc Anh notes, that omega-3s are not a magic solution to weight loss, but should be part of a comprehensive plan that includes a balanced diet and regular exercise. Consistency in omega-3 intake and a healthy lifestyle are key to achieving effective results.