Fish diet: pros, cons, tips, weekly menu for every day, tables

If you are looking for a quick and delicious way to lose weight, try the fish diet, which promises 10 kg weight loss and a toned tummy in just a week at home. The menu consists of fish and vegetables; salted, dried and smoked fish will need to be avoided, especially washed down with beer. With the help of such a menu, even Hollywood stars lose weight: Julia Roberts, Eva Longoria and other equally famous slender beauties.

Fish is included in many weight loss methods, because it is rich in proteins (they account for 25%), valuable amino acids and minerals. Therefore, it is not at all surprising that a diet based on this product was developed. We will talk about its benefits, effectiveness and options right now.

Fish diet: rules and functions

The fish diet or “star” diet is positioned as proper weight loss. From the name it is clear that the main product in this diet is fish.

It has many advantages and provides a person with the following necessary components:

amino acids;
potassium;
iodine;
phosphorus;
omega-3 fatty acids;
proteins.

Such a diet will benefit the body: it will improve brain activity, lower cholesterol levels, and provide necessary substances and acids.

However, you must keep in mind that this eating plan involves a drastic reduction in calories, and the wrong approach can lead to completely the opposite result.

Therefore, it is important to adhere to the following rules:

consume only low-calorie fish during meals: cod, pollock, navaga and others;
exclude salt, ground spices and sugar. It is better to steam food or bake it in foil without oil. For taste, you can add curry, white pepper and vegetables;
the diet is prohibited during pregnancy and breastfeeding, acquired diseases of the gastrointestinal tract, endocrine problems, kidneys and food intolerance;
the product must be accompanied by raw or stewed vegetables. Potatoes, eggplants, tomatoes and some fruits: pears, grapes, persimmons and bananas are not recommended;
to improve results, it is recommended to do yoga, gymnastics and moderate physical activity;
it is necessary to exit the diet evenly so that the kilograms do not return;
Mainly stay hydrated. Drink at least 2 liters per day. Start in the morning with 1-2 glasses of warm water, and you can drink green tea throughout the day.

This diet not only removes extra pounds, but also has a positive effect on health:

improves the functioning of the heart and blood vessels;
prevention of tumors and cancer;
increases immunity.

By following the above rules, the weight will come off without harming your health.

How to cook dietary fish

Proper low-calorie preparation of fish species involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make broth, and use it for soup. If you have a multicooker or double boiler, you can steam it, stew it with vegetables and spices. For dinner, you can bake the fillet in the oven under foil or fry it in a grill pan without oil.

Boiled

A simple meal option would be boiled fish, which contains a minimum amount of calories. To make it, take a large carcass, remove scales, gills and internal organs. Place the chopped pieces in a saucepan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Cook until done and eat chilled.

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For a couple

Low-fat steamed fish in a slow cooker for weight loss turns out very tasty. For production, it is better to take large pieces, and to create steam, use vegetable broth with herbs. Place the pieces on the multicooker rack, after pouring aromatic water into the bowl. Set the “Steam” mode and cook for about half an hour until the meat changes color. The dish can be eaten cold or hot.

In the oven

An evening meal option would be oven-baked fish for weight loss. Medium or high-fat varieties are suitable for baking, and when using low-fat ones, they should be accompanied by a small amount of olive oil or butter for softness. Place the pieces on a baking sheet or in a mold, wrap in foil, pour over a light lemon and basil sauce, bake for half an hour at 190-200 degrees.

The right fish for weight loss

As already mentioned, not all seafood is suitable for eating. This problem can be solved by eating a variety of fish with low or medium fat content. Fatty types can pamper your body 1-2 times a month (depending on your diet).
Cook the fish you need thoroughly. Fried, smoked or canned foods are not suitable here. Great benefits and fewer calories will be found in stewed fish, cooked in the oven or steamed.
To taste, you can use lemon juice and pepper for fish: garlic, onion, coriander, pepper, basil, pepper. Salt should be excluded.

Many argue that the fish diet for losing 10 kg is one of the most common and convenient. The diet does not change much; due to the protein content, saturation occurs quickly, and seafood can be prepared in different ways.

To understand which fish is suitable for eating, you need to understand its division by fat content. There is a special table for this. It displays the different types of fish with fat content per 100 grams:

Amount of fat	Representatives
A lot of	Sardines, eel, mackerel, Atlantic herring, stellate sturgeon, sturgeon
Average	Catfish, salmon, rainbow trout, catfish, bluefish, pink salmon, capelin, chum salmon, swordfish, carp
Below the average	Oysters, chum salmon, tuna, tilapia, mussels, Pacific snapper, hake, halibut, sea bass
Few	Crucian carp, pollock, flounder, pike, haddock, pike perch, lobster, shrimp, scallops.

To find out what fatty fish is without knowledge of BJU, you must carefully study the color of the fillet. If it is dark, it means the fat content is high. The brighter it is, the less fatty the fish.

Paste

Dietary fish dishes can have different looks and shapes. It's worth trying fish paste once, which you can spread on toasted pieces of toast, to fall in love with this recipe.

For it you need to take the following components:

Hake – 500 g.
Onion – 1 head.
Butter – 3 tbsp. in melted form.
Dill – 1 small bunch.

KBJU of this pate per 100 g:

Calorie content – 178 g.
Proteins – 4.1 g.
Fats – 3.2 g.
Carbohydrates – 1.5 g.

Cooking process:

Boil the hake, cool it, remove the bones.
Wash the dill, dry it with paper towels, and chop it very finely.
Fry the onion, chopped into small cubes, in butter.
Combine all ingredients in one blender bowl and grind into a paste. Add salt, add pepper to taste, stir thoroughly, fold the mold and, closing it tightly with a lid, put it in the refrigerator for 2 hours so that the mass thickens a little.

Contraindications, disadvantages and advantages

First of all, it’s worth saying how many kilograms you can lose with this diet. According to the ratings given by women who have lost weight on forums, you can lose up to 5 kg in 7 days. This is a good result.

What can this method of losing weight give us in addition to getting rid of extra centimeters at the waist?

And here's what:

smooth and healthy skin;
shiny hair;
strong nails;
healthy teeth;
improved cardiovascular activity in the body;
improved brain function;
moderate cholesterol levels;
saving the internal budget, because fish has the same nutritional qualities as meat (fish can replace, for example, chicken), but costs less, which is very important now;
the body is saturated with microelements such as iodine, zinc, vitamins A, E, D and fish oil;
strengthened immunity.

It is worth mentioning contraindications. Personal intolerance to fish should be taken into account. If you are allergic to it, then, of course, you should not go on such a diet, as it can cause significant harm to your health.

Considering that the diet is balanced in terms of nutritional and energy value, there are practically no contraindications to eating fish. Only personal intolerance to fish, pregnancy and the first 5 months of breastfeeding should be a reason for refusal.

The only disadvantage of this diet is that even those who love it very much get bored with fish during the diet.

Benefit

No one doubts the beneficial properties of seafood; we have already introduced you to their composition. But this topic needs to be given special attention to fish; the following were found in its fillets:

Omega-3 polyunsaturated fatty acids; fish has no equal in its content;
vitamins – A, B (B1, B2, B3 and B12), D, the latter helps to absorb calcium and phosphorus;
microelements – P (phosphorus), Zn (zinc), Ca (calcium), I (iodine).

Fish is digested 3 times faster than meat!

The product is useful for pregnant women and elderly people. It is valuable for:

coronary heart disease;
metabolic disorders;
atherosclerosis;
hypertension.

And:

has antitumor properties;
reduces the risk of cardiovascular diseases, stroke and angina;
prevents the appearance of sclerotic plaques;
normalizes blood pressure;
improves the functioning of the immune system.

Basic recommendations

It has been proven that the fish diet is one of the most effective. However, to get maximum weight loss results, you need to follow several rules:

Low-fat carcasses are suitable for preparing dishes: pollock, bream, cod, hake, pike, flounder, river perch, navaga, since the calorie content of 100 grams of the product does not exceed 100 kcal.
You can eat boiled, baked and steamed. But it is better to avoid smoked ones, since they contain carcinogenic substances.
You should not combine fish with dishes that contain potatoes, tomatoes, eggplants and/or radishes.
To improve the taste of the finished dish, you should not add salt; it is better to replace it with seasonings and lemon juice.
It is allowed to take half a glass of dry red wine at dinner; during the day, do not neglect liquids - drink water and green tea (the minimum daily portion is 1.5 liters).
The optimal time for the event is winter.

Souffle

This version of fish mousse is perfect for serving on a holiday or everyday table as a cold appetizer. Thanks to corn and green peas, the taste is very original. But to prepare such a recipe, you will have to spend some time.

Ingredients:

Bereks (red sea bass) – 2-3 pcs. total weight of at least 1.4 kg.
Canned or frozen corn – 70 g.
Fresh green peas – 100 g.
Lemon – 1 pc.
Gelatin – 15 g.
Heavy cream for whipping – 200 ml.
Salt, white or black pepper - to taste.

The KBJU of such dietary fish mousse per 100 g is:

Calorie content – 231 g.
Proteins – 6.2 g.
Fats – 5.3 g.
Carbohydrates – 2.7 g.

Cooking process:

Clean the fish, gut it and cook over low heat for 10 minutes.
At the same time, soak the gelatin in a small amount of cold water.
When the fish is cooked, you need to remove the bones from it. Do not discard the resulting broth. Place the meat in a blender bowl, and first adding 4/5 of the volume of cream, beat into a homogeneous mass. Squeeze the juice from the citrus fruit and stir.
If the consistency is too thick, you can add a little fish broth.
Transfer the resulting mass into a separate bowl.
Boil green peas. Drain the can of corn.
Pour the soaked gelatin into the rest of the cream and heat until completely dissolved. It is advisable not to allow the boiling process.
Pour the resulting mixture into the fish mousse, add green peas and corn. Add salt, pepper, and mix everything vigorously.
Prepare a form in which the mousse will cool in the refrigerator. To do this, it is advisable to cover it with cling film. Spread the mousse and cover the top with the edges of the film.
Place in the refrigerator for at least 2 hours or until the mixture is smooth, dense and fairly set.
Before serving, carefully lay out the mousse along with the film, then remove it and serve, cutting into portions.

3 day fish diet

So let's look at the 3 day fish diet. So, on these diet days (also called the fish soup diet), you will be able to burn a couple of kilos if you stick to a certain menu.

1 day. For breakfast you need to eat an egg and drink a glass of unsweetened green tea.

For second breakfast, treat yourself to fish soup (you can eat 100 g of fish from the soup) and fresh cucumber.
For lunch, eat soup again and eat a piece of fish, snack on all this with Beijing cabbage salad and 100 g of low-fat cottage cheese.
For dinner, try soup and salad made from the freshest cucumbers. Have a cup of green tea if you like.

Day 2: Breakfast includes soft-boiled eggs and a glass of green tea.

For second breakfast, have a bowl of fish soup and eat 100 g of boiled fish. You can prepare a salad of cucumbers and tomatoes, seasoned with olive oil and drink a glass of green tea.
For lunch, eat soup with Beijing salad and drink tea.
For dinner they eat radish soup and salad with herbs and vegetable oil. You can eat 100 g of boiled fish and drink a cup of tea or coffee.

Day 3: In the morning, you can eat scrambled eggs and a green apple and drink a glass of green tea.

For second breakfast, try 100 g of fish and fish soup. You can have another cup of tea, or better yet, rosehip tea.
For lunch, eat 100 g of soup with boiled fish, also eat carrot salad with sour cream and drink a glass of unsweetened tea.
For dinner, eat soup and boiled fish and cucumber salad dressed with olive oil, drink a cup of green tea or rose hips.

Once you have undergone this 3-day diet, we recommend that you stick to the strict diet for another 2 weeks for best results. In particular, we do not recommend consuming sugar, salt and extremely fatty foods. In addition, you should continue to eat fish 100-200 g per day, then you will look young and stunning.

Mackerel with lemon and herbs

To follow a diet and proper nutrition, the following recipe option is suitable, for which you need to prepare the following ingredients:

Mackerel – 2 pcs.
Onions – 4 heads.
Lemon – 1 pc.
Dill – 1 large bunch.
Salt and ground black pepper - to taste.
Mustard – 1 tsp.
Vegetable oil for greasing the mold and fish.

KBZHU baked mackerel:

Calorie content – 228 g.
Proteins – 6.7 g.
Fats – 4 g.
Carbohydrates – 3.1 g.

Cooking process:

The mackerel must be gutted, washed inside and out and placed in a rectangular dish that has been previously greased with vegetable oil. The fish must be placed belly up, having previously been lubricated with lean fat.
Cut half a lemon into thin slices.
Squeeze the juice from the second half of the lemon and sprinkle it over the inner cavity of the fish's abdomen.
Lubricate the outer and inner parts of the mackerel with mustard.
Chop the onion into small cubes. And stuff the abdominal cavity of the fish with it.
Cover the top with a sheet of foil and place in the oven for 25 minutes.
10 minutes before the end of cooking, the foil can be removed so that the resulting liquid evaporates slightly.

Menu for 7 days

Monday:

breakfast: 100 g steamed fish, 100 g vegetable salad, tea; h
snack: broth from any fish - 200 g, bread, juice;
lunch: 150 cooked asparagus, 150 g fish cutlets;
dinner: kefir and 2 pieces of dark chocolate or 2 cubes.

Tuesday:

breakfast: 150 g of flounder, bread, coffee or tea without sugar;
snack: 200 g steamed cutlets of any fish, 100 g asparagus;
lunch: 100 g of cottage cheese, kefir;
dinner: 150 g of trout or other fish, tomatoes and cucumbers.

Wednesday:

breakfast: 120 g of canned tuna, cabbage salad, coffee without sugar;
snack: grapefruit or orange;
lunch: 200 g of boiled fish and 100 g of fish broth;
dinner: 150 g shrimp.

Thursday:

breakfast: 150 g of flounder and salad with vegetables, tea;
snack: 120 g lightly salted salmon;
lunch: vegetable or fish soup, bread;
dinner: 250 grams of steamed fish, bread, juice.

Friday:

breakfast: cottage cheese 150 g, tea without sugar;
snack: orange;
lunch: 250 g fried trout, bread, 100 g zucchini;
dinner: kefir with 1% fat, 150 g of pike or other fish.

Saturday:

breakfast: 150 g carp, bread;
snack: bread, boiled egg;
lunch: fish soup of any kind 250 g, bread, salad of your choice;
dinner: 250 g of silver carp and 150 g of baked zucchini.

Sunday:

breakfast: cook 150 squid and 100 g of salad with herbs;
snack: grapefruit;
lunch: fish or vegetable soup, salad;
dinner: kefir and 150 grams of any sea fish.

Carp stuffed with rice

To prepare a diet-friendly recipe, you can bake carp stuffed with rice and mushrooms. For this dietary recipe you will need the following ingredients:

Mirror carp – 1 large piece.
Rice - 1/3 cup dry cereal.
Oyster mushrooms or champignons – 200 g
Onion – 1 head.
Garlic – 2 cloves.
Vegetable oil – 2 tbsp.
Salt, white ground pepper - to taste.

KBZHU of such carp per 100 g:

Calorie content – 268 g.
Proteins – 7.2 g.
Fats – 4 g.
Carbohydrates – 7 g.

Process of preparing PP recipe:

Gut the carp, remove the gills and remove scales.
Lightly boil the rice in salted water. It should be half cooked.
Fry chopped onion and garlic in vegetable oil, then add mushrooms and simmer until their volume is reduced by half.
Grease the top of the carp with a small amount of lean fat, add salt and pepper.
Stuff the belly with the resulting mixture. Place carefully on foil or parchment, wrap tightly and place in the oven for 30 minutes to cook.

Fish diet menu for losing weight by 10 kg in 10 days

The fish diet for losing weight by 10 kg is designed for at least 10 days, and nutritionists recommend sticking to it for two weeks. It is better to combine this with physical activity, which provides amazing results in the process of losing weight.

A 10-day dinner with a fish diet should be no later than 17:00. Immediately after waking up, you should drink a whole glass of still mineral water, and after half an hour you should have breakfast.

Breakfast: a cup of unsweetened green tea, two boiled eggs, 100 g of low-fat cottage cheese or yogurt.
Lunch: 250 g of lean fish of any production or seafood - boiled shrimp, mussels or squid, lettuce or vegetables without oil, seasoned with yogurt or lemon juice.
Dinner: exactly the same as lunch. To add variety to lunch and dinner, alternate between fish and seafood.

Drink a cup of weight loss tea before bed.

Diet on fish and vegetables for 14 days

A two-week diet based on fish and vegetables allows you to lose from 5 to 7 kg of excess weight. The product range is expanding gradually, but fish is eaten every day. You can cook, stew, bake without fat. You should drink at least 2 liters of water per day (still water, herbal teas, unsweetened dried fruit compotes, green tea).

Day No. 1: lean fish (1200 kcal) and green vegetables.
Day no. 2: fish (1000 kcal), green vegetables, boiled potatoes (1 - 2 pcs.), 30 g of dark bread.
Day No. 3: fish (800 kcal), green vegetables, boiled potatoes (1-2 pcs.), 30 g of dark bread, oatmeal with water (1-2 servings), 2-3 sweet and sour fruits.
Day No. 4: fish (600 kcal), green vegetables, boiled potatoes (1-2 pcs.), 30 g of dark bread, oatmeal with water (1-2 servings), 2-3 sweet and sour fruits, milk or yogurt ( 500 ml) and/or low-fat cottage cheese (100-150 g).
Day No. 5: fish (400 kcal), green vegetables, boiled potatoes (1 - 2 pcs.), 30 g of dark bread, oatmeal in water (1-2 servings), 2-3 sweet and sour fruits, milk or yogurt ( 500 ml) and low-calorie cheese (2-3 slices).
Day No. 6: fish (200 kcal), green vegetables, boiled potatoes (1-2 pcs.), 30 g of dark bread, mashed potatoes with water (1-2 servings), 2-3 sweet and sour fruits, chicken (150- 200 g).
Day No. 7: fish (100 kcal), green vegetables, boiled potatoes (2 pcs.), 30 g of dark bread, porridge with water (1 - 2 servings), 2 - 3 sweet and sour fruits, red meat (150 - 200 G).

Fish and vegetable

Fish contains all the elements necessary for normal life, and vegetables are rich in fiber. Fiber maintains a feeling of fullness for a long time, so hunger will not bother you, besides, it promotes digestion, absorbs toxins and harmful substances in the intestines, and eliminates bad cholesterol.

Often a diet based on fish and vegetables is called a fish-fiber diet.

Every day during the first week you need to eat 1.5 kg of boiled, steamed or grilled fish (some can be replaced with seafood), divided into 5 equal portions. Don't forget to stay hydrated. From the second week, vegetables, fruits, grain bread, dairy products, and olive oil should be gradually introduced into the menu. By practicing the proposed nutrition plan, it will not be difficult to lose up to 6 kg in half a month. After the event, in order to maintain the results of weight loss, we advise you to reconsider your diet, do not overeat, do not neglect protein and vegetable foods, as well as fruits.

For diabetics

With elevated blood sugar levels, many diets are contraindicated. However, the fish method is also suitable for diabetics. It is allowed to eat boiled or baked lean fish and lose weight; it is not forbidden to eat canned fish in its own juice and even in tomatoes.

Victoria Beckham's berry-fish technique

To keep fit, many celebrities practice diets. Fish is considered one of the favorites of the beautiful Victoria Beckham. The main dish is sashimi. In addition to sashimi, the ex-peppercorn eats berries to maintain normal intestinal microflora. In this option for losing weight, seaweed and a small amount of beans are not prohibited. Prepared foods should be consumed at breakfast and lunch; there is no full dinner; you can only drink a glass of dry red wine.

Stale sashimi can be filled with pathogens. Be careful when choosing a product!

Eva Longoria's diet

Beauty Eva Longoria also often resorts to a fish diet. The actress eats boiled or steamed fish and vegetables for a week (daily intake is 150 and 300 grams, respectively). To improve the taste of the dish, you can sprinkle it with lemon juice, but you will have to give up salt. During this period, the main character of the series “Desperate Housewives” loses 3-5 kg. To maintain the results, you should exit the program gradually, adding fruits, nuts and foods containing lean protein to your diet.

Julia Roberts' Salmon Beauty Secret

Julia Roberts' beauty is the envy of many. Who knows, maybe the secret of the celebrity’s youth is hidden in the nutrition program that the famous American nutritionist Perricone compiled for her. This diet helps you lose a few pounds while preventing the appearance of wrinkles and folds. The main product in the beauty’s diet is salmon, the nutrition plan is as follows:

On an empty stomach – 1 glass of water.
Breakfast – 100 gr. boiled salmon, a portion of oatmeal on water, an apple.
After an hour - 1 glass of water.
Lunch – 100 gr. boiled chicken fillet, apple, 20 grams of nuts.
An hour later - the usual volume of water.
Afternoon snack – 200 gr. red fish, lettuce sprinkled with olive oil, water.
Dinner – morning portion of salmon, lettuce, water.
Before bed - water.

A similar menu needs to be practiced every other day (Monday, Wednesday, Friday); on weekends, it is not forbidden to treat yourself to dessert.

Diet salad

Fish served in salad form can be beneficial. Moreover, such a dish will be an ideal full breakfast. To do this, it is enough to simply pre-bake the cod or hake and then you will only have to spend 10 minutes on cooking.

Ingredients:

Baked fish fillet – 600 g.
Chicken eggs – 4 pcs.
White loaf or bread - 4 large pieces.
Any lettuce leaves - 1 large bunch.
Olive oil – 3 tbsp.
Apple cider vinegar – 1 tbsp
Dijon mustard – 1 tsp.
Salt to taste.

These ingredients make 4 servings of dietary salad.

The KBJU of such a salad for 1 serving is:

Calorie content – 140 g.
Proteins – 6.7 g.
Fats – 1.3 g.
Carbohydrates – 2 g.

Step-by-step cooking process:

The fish must be baked in the oven. If it is a fillet, then it is sent immediately in parchment or foil to the oven; if it is whole carcasses, they must first be gutted.
After the fish is baked, you need to divide it into small pieces, removing all the bones along the way.
The salad can be served either hot or cold.
Cut the white bread into small cubes, lightly sprinkle with half the vegetable oil and place in the oven after the fish for 5-10 minutes to get crispy croutons.
Wash the lettuce leaves and tear them with your hands. Divide among 4 plates.
Mix mustard, vinegar and remaining olive oil, add salt. Gently drizzle the oil over the greens and add cubes of croutons (crackers). Arrange the fish pieces.
Boil water in a saucepan and very carefully beat in the eggs, one at a time. This cooking method is called poached eggs. They cook for exactly 60-80 seconds. They will be slightly runny inside. You need to catch them with a slotted spoon and immediately carefully place them on a serving plate on top of the greens with fish in which the salad will be served.
Drizzle the rest of the butter-mustard mixture over the top.

The egg is broken when tasting the salad and the yolk serves as part of the sauce.