In this brief guide, we will answer the query, “Can pescatarian lose weight?” and will discuss some tips to lose weight using a pescatarian diet.
Can pescatarian lose weight?
Yes, a pescatarian loses weight. A pescatarian diet may be extremely nutritious and effective for weight loss, but only if it is followed correctly. Any healthy diet should include a variety of food sources to suit your body’s varied requirements. Carbohydrates, proteins, lipids, vitamins, minerals, and fiber are all essential components of a well-balanced diet that can help you maintain your ideal weight.
In Western countries, it is increasingly popular to consciously reduce the consumption of meat, mainly due to environmental, ethical and health concerns. When estimates are driven by online or telephone surveys sponsored by vegetarian associations, the prevalence of self-reported vegetarians can be up to 10–14 %. However, in population-based studies, national surveys, or independent analysis, only 1–4 % of the population reports following a vegetarian diet (1).
What is a pescatarian diet?
A vegetarian diet that incorporates fish or other aquatic animals is known as a pescatarian diet. In Italian, the word “pesce” means “fish,” thus people who eat fish as part of an otherwise vegetarian diet are referred to as “pesce.” People who follow this diet are often referred to as pesco-vegetarians or pescatarians.
Reasons: how pescatarian is helped in losing weight
Quality food should be eaten
It has been proposed that the positive impact on health of vegetarian diets is due to a lower energy density, a lower exposure to harmful components contained in animal food (such as saturated fats, cholesterol, heme Fe and N-glycolylneuraminic acid) and an increased consumption of protective elements such as fibers and antioxidants (1).
If you consume a lot of junk food, a pescatarian diet is still harmful. Making your meals is a great way to start reducing weight. Personally, knowing precisely what I’m eating and that it’s fresh, high-quality food makes me feel extremely secure. As a result, I find it extremely simple to modify my diet to get my desired results.
Protein’s critical role
Some people believe that a high-protein diet is just good for building muscle mass, however, protein may also help you lose weight. Protein not only aids muscle repair and development, but it may also aid fat loss when combined with regular exercise. Protein-rich meals take longer and need more energy to digest, as well as helping you feel satisfied for longer periods. Fish is a great high-protein food source, therefore this fits in well with the pescatarian diet (2).
Reduce your saturated fat consumption
Vegetarian diets contain substantially less saturated fat than nonvegetarian diets, and saturated fatty acids have been shown to reduce insulin sensitivity. The vegetarian diet typically includes foods that have a low glycemic index such as beans, legumes, and nuts (2).
Saturated and unsaturated fats are the two types of fats. Meat, poultry, and dairy items like cream and butter include saturated fats. Saturated fats elevate cholesterol and put you at risk for heart disease . Monounsaturated and polyunsaturated fats are two types of unsaturated fats. Olive oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados all contain monounsaturated fats (4).
Monounsaturated fats lower cholesterol and prevent plaque formation in your arteries, and some studies have even connected them to weight reduction. Polyunsaturated fats help lower cholesterol and include Omega 3 and 6 fatty acids, which are important for good health. Flaxseed, walnuts, and tofu all contain this kind of fat, which is frequently found in a variety of seafood. Saturated fats are naturally reduced in a pescatarian diet, while unsaturated fats are naturally replaced. Compared with people who frequently consume red meat, people who eat less red meat and consume more vegetables have lower body mass index, lower systolic blood pressure, lower serum levels of LDL, and thinner blood vessel intimal medial wall thickness (3).
Weight loss on a pescatarian diet
Step 1: Begin by taking care of your body and yourself.
If you’re carrying some excess weight that you’d want to lose, instead of hating yourself in the mirror, embrace your body and promise yourself that you’ll treat it with the love and respect it deserves from now on.
It takes a lot of effort to make a lasting change in your life. I know, I know, it’s not as easy as posting a slogan or goal picture on your fridge (although it does work for some!). This is why your first aim should be to take control of your health.
Put that aim ahead of reducing weight by a long shot. It’s far more sustainable, and you’ll be setting yourself up for success long after you’ve lost the weight you want to shed by establishing healthy eating habits.
Step 2: In the Kitchen, Build Your Healthy Body
When you begin your new healthy pescatarian diet, you will need to clean up your kitchen and toss away all of the junk food that has been lurking in your cabinets. You won’t believe it when I tell you that just eliminating a few items from your diet will result in weight reduction.
Step 3: Put an End to Calorie Counting
Calories, contrary to popular belief, aren’t as important as they seem. I’m sure many of you are shaking your heads right now as you read this. Our bodies, as Dr. Mark Hyman reminds us, are always changing. Our metabolism and calorie requirements are two factors that alter when we lose weight.
“You’ll need to eat even fewer calories, or burn even more of them, simply to maintain losing at the same pace,” says the expert. This rate of development is very demotivating for most individuals, which is why they often quit their small-scale diet and exercise efforts.”
Don’t quit calorie tracking now that you’ve gained this information; just modify as you lose weight.
Step 4: Consider exercise as a supplement to weight loss rather than the only solution.
Exercise is an essential component of a healthy lifestyle, but it should be seen as a supplement to a balanced eating plan rather than the primary source of weight reduction (5).
Step 5: Get Plenty of Water
Make it a top priority to drink at least 2 liters of water each day if you aren’t already (6).
In this brief guide, we answered the query, “Can pescatarian lose weight?” and discussed some tips to lose weight using a pescatarian diet.
- Wozniak, Hannah, et al. Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population. Brit J Nutr, 2020, 124, 844-852.
- Tonstad, Serena, et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes care, 2009, 32, 791-796.
- Tuso P, Stoll SR, Li WW. A plant-based diet, atherogenesis, and coronary artery disease prevention. Perm J. 2015, 19, 62-67.
- Hever J. Plant-Based Diets: A Physician’s Guide. Perm J. 2016, 20, 15-082.
- Turocy PS, DePalma BF, Horswill CA, et al. National Athletic Trainers’ Association position statement: safe weight loss and maintenance practices in sport and exercise. J Athl Train, 2011, 46, 322-336.
- Stand, Position. Exercise and fluid replacement. Med. Sci. Sports Exerc, 1996, 28.