Are Tuna and Eggs diet good for weight loss?
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
This brief article will answer the query “Are tuna and eggs diet good for weight loss?”. It presents the nutritional value and benefits of tuna and eggs, some concerns of tuna consumption, and ideas for how to incorporate them in your diet.
Are Tuna and Eggs diet good for weight loss?
In short, no, because Tuna and Eggs diet is not a recognized diet, it could lead to a deficiency of essential nutrients due to the food restrictions. However, you can incorporate both eggs and tuna in your diet. These foods are good for a weight loss plan due to their high protein content! (1,2)
What are the risks of following an only Tuna diet?
The main risk of consuming only tuna is consuming high quantities of methyl mercury, this is a toxic metal that can be accumulated in tuna. If you consume more than 3 servings a week (113 g per serving) for a long period (around 10-20 years), you can get poisoned by mercury (3).
Another risk of consuming only tuna is micronutrient malnutrition, tuna contains iron, magnesium, calcium, selenium, vitamin A, vitamin D, and vitamin B12 (4,5).
Tuna is missing important vitamins like vitamin C which is important for your immune system. The rest of B vitamins are also important for cognitive development and an optimal functioning of the metabolism (6).
Hence, the lack of vitamin C in your diet could increase the risks of illness, and the lack of other B vitamins could increase the risk of cognitive or neurological affections (6).
What are the risks of following an only Eggs diet?
The health risks of consuming only eggs are relatively similar. Eggs lack vitamin C, so your immune system can be suppressed and you will be more likely to get ill (6).
On the other hand, the lack of fiber in your diet could be another concern. Not consuming fiber can impair your gastrointestinal health, reduce the number of healthy bacteria in your microbiota, and increase the risk of constipation or gut diseases (like bowel disease) (7).
What is the nutritional value of eggs and tuna?
Tuna and eggs are animal derived foods, hence, their nutritional value is mainly composed of proteins. The following table shows the carbohydrates, fiber, fats, and protein content of raw tuna and eggs.
| Tuna | Egg (whole egg) | |
| Carbohydrates (g/100 g) | 0.00 | 0.72 |
| Fiber (g/100 g) | 0.00 | 0.00 |
| Fats (g/100 g) | 0.49 | 9.51 |
| Protein (g/100 g) | 24.40 | 12.60 |
Adapted from USDA FoodData Central (1,2).
As you can see, there is no carbohydrates and fiber, with these two foods you are consuming only fats and proteins.
The good picture of this is that proteins in eggs and tuna are complete proteins. Complete proteins, those that contain all essential amino acids, are crucial for your body; enzymes, immune cells, and muscle need those nutrients! (8,9)
Both eggs and tuna have unsaturated fats. These lipids are known as healthy lipids because they are cardio protective, they can increase your good cholesterol (HDL), and they can be neuroprotective against Alzheimer and Parkinson diseases (10).
However, there are other nutrients in both of them. For example, egg’s yolk contains B vitamins, vitamin D, A, and E; these vitamins are good for your metabolism, immune system, eyesight, and skin (10).
How can protein help you lose weight and build muscle?
Proteins have roles beyond helping your body for synthesizing immune cells and enzymes; proteins can promote weight loss because they can make you feel satiety easily after eating, this can help you achieve a calorie deficit, resulting in weight loss (11).
Besides, every nutrient you consume has an effect on your energy expenditure; proteins induce your body to use more energy. This could also help you reach a calorie deficit, thus, weight loss (11).
When protein reaches your gut, your body synthesizes some chemical molecules known as neuropeptides. These molecules can regulate your appetite, so you are more likely to feel less need for eating (11).
On the other hand, proteins are mostly known for its capacity to promote muscle hypertrophy; why can protein do this? Well, when you exercise, your muscle fibers are stressed, they can get broken, distended, or “damaged” (12).
So, your body will repair those “damages” in your muscle, creating more and stronger muscle fibers. But your body will need the basic ingredients for this, and yes, those are the amino acids contained in the protein you eat (12).
What are the health benefits of eating eggs and tuna?
The vitamins and minerals contained in eggs, and the high quality proteins contained in both tuna and eggs, can provide you the following health benefits (10,13,14):
- The high quality proteins in both foods can help to maintain a good musculature, and even improve it if you combine it with an appropriate workout routine
- The minerals like calcium and vitamin D in eggs may improve your bone health and strengthen your immune system
- The zinc, selenium, and magnesium in eggs are potent antioxidants that could improve your immune system!
- Tuna is a good source of unsaturated fatty acids; specially of two very important fatty acids, the docosahexaenoic acid (DHA) and the eicosapentaenoic acid (EPA), which are neuroprotective nutrients.
What are the potential drawbacks of eating eggs and tuna?
The potential drawback of consuming eggs is an allergic reaction to egg’s proteins. Despite there are myths about egg yolk increasing your blood cholesterol levels, this is not entirely true (15,16).
If you are healthy, you can consume eggs without concern, egg’s cholesterol only affects people with sensitivity to diet’s cholesterol and people who already have hypercholesterolemia (15,16).
Tuna, on the other hand, may contain mercury. This is a heavy metal occurring in water due to pollution. Large fishes like tuna can retain mercury in their body, and we consume it with the fish (17).
According to some studies, we can safely consume 3 servings per week of yellow fin tuna. Of course, you are not going to suffer an acute intoxication, but it is not recommended to have a high mercury intake in the long term (3).
You can always choose other fishes with less mercury concentrations, here you can find some guide in this regard.
How can you incorporate eggs and tuna into your weight loss meal plan?
You can consume eggs and tuna separately in different dishes. In the case of eggs, you can prepare them scrambled, hard-boiled, or fried. Tuna can be grilled, in a hamburger, or a tuna salad.
If you want both in the same dish, you can try the Niçoise salad and a tuna bean salad.
Conclusion
This brief article answered the query “Are tuna and eggs diet good for weight loss?”. It presented the nutritional value and benefits of tuna and eggs, some concerns of tuna consumption, and ideas for how to incorporate them in your diet.
References
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175159/nutrients
- FoodData central [Internet]. Usda.gov. [cited 1 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients
- Advice about eating fish [Internet]. U.S. Food and Drug Administration. FDA; [cited 4 May 2023]. Available from: https://www.fda.gov/food/consumers/advice-about-eating-fish
- Abdullah A, Naibaho I, Kartikayani D, Nurilmala M, Yusfiandayani R, Sondita MFA. Fish quality and nutritional assessment of yellowfin tuna (Thunnus albacares) during low temperature storage. In IOP Conference Series: Earth and Environmental Science (Vol. 404, No. 1, p. 012074). 2020.
- Herpandi NH, Rosma A, Wan Nadiah WA. The tuna fishing industry: A new outlook on fish protein hydrolysates. Compr Rev Food Sci Food Saf, 2011;10(4):195–207.
- Kaidar-Person O, Person B, Szomstein S, Rosenthal RJ. Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part A: vitamins: Part A: Vitamins. Obes Surg, 2008;18(7):870–6.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
- Venkatraman JT, Pendergast DR. Effect of dietary intake on immune function in athletes. Sports Med, 2002;32(5):323–37.
- Zhu J, Thompson CB. Metabolic regulation of cell growth and proliferation. Nat Rev Mol Cell Biol, 2019;20(7):436–50.
- Sanlier N, Üstün D. Egg consumption and health effects: A narrative review. J Food Sci, 2021;86(10):4250–61.
- Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr, 2021;30(1):20–31.
- Camera DM. Evaluating the effects of increased protein intake on muscle strength, hypertrophy and power adaptations with concurrent training: A narrative review. Sports Med, 2022;52(3):441–61.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
- Al-Busaidi M, Yesudhason P, Al-Rabhi W, Al-Harthy K, Al-Waili A, Al-Mazrooei N, et al. Fatty acid profile and selected chemical contaminants in yellowfin tuna from the Arabian sea. Int J Food Prop, 2015;18(12):2764–75.
- Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients, 2022;14(14):2904.
- Xiao N, Zhao Y, Yao Y, Wu N, Xu M, Du H, et al. Biological activities of egg yolk lipids: A review. J Agric Food Chem, 2020;68(7):1948–57.
- Alva CV, Mársico ET, Ribeiro R de OR, Carneiro C da S, Simões JS, Ferreira M da S. Concentrations and health risk assessment of total mercury in canned tuna marketed in Southest Brazil. J Food Compost Anal, 2020;88(103357):103357.
