Does Salmon Help You Lose Weight?

When it comes to healthy food choices, salmon is one of the best. It’s good for your heart, brain and bones. While some evidence exists that the fatty acids in salmon may help promote weight loss, the results have been mixed, and you shouldn’t count on salmon as the silver bullet for your weight loss plan. That being said, as a high-protein food, salmon may keep away hunger pangs, which is helpful on any weight loss program.

Salmon Nutrition

The only true-and-tried way for losing weight is to create a calorie deficit by eating less and/or exercising more. When creating a calorie deficit, it’s important to fill your diet with nutrient-rich foods, like salmon, to make every bite count. A 3-ounce portion of cooked salmon contains 140 calories, 5 grams of fat and 21 grams of protein. Salmon is not only low in calories and high in protein, but it’s also an excellent source of B vitamins, vitamin D, phosphorus, selenium and potassium.

The Evidence for Weight Loss

The link between salmon and weight loss may come from a study from 2007 published in the International Journal of Obesity. This study found that overweight men following a reduced-calorie diet who supplemented with salmon lost 2 more pounds than the group following a reduced-calorie diet without salmon. However, a more recent study from 2013 published in BMC Public Health found no weight loss benefit in a group of overweight adults following a similar regimen. While the 2007 study showed promise, more studies are needed before #weight loss claims can be made.

Salmon as a Weight Loss Aid

While salmon may not be the magical #weightloss food you've been searching for all of your life, as a high-protein food, it does offer benefits to those trying to slim down. Of all the nutrients, protein is the most satiating, which means it keeps hunger away better than carbs or fat. Hunger control is a major benefit when you're following a reduced-calorie diet. There's also some evidence that eating a diet higher in protein may help your body burn more calories. And including protein-rich foods like salmon regularly on your weight-loss plan may help preserve muscle mass while you lose fat.

Tips for Serving Salmon

Salmon is a hearty fish with lots of flavor that can be grilled, baked, broiled or pan-fried. Since it's naturally fatty, you don't need to add a lot of oil for extra flavor. Before #cooking, brush both sides with a touch of olive oil and flavor with salt and pepper. Use lemon juice, garlic, ginger, thyme or rosemary to add more flavor without calories. For a sweet touch, drizzle with a tiny bit of honey, or better yet, honey mustard, before #cooking.

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