Canned tuna for a diet is the right choice!

Tuna is a sea fish that can be prepared in a variety of ways, and at the same time it always turns out healthy and tasty. But this is not the only advantage of the product. In addition to excellent taste, tuna has many beneficial properties that are beneficial to human health. For example, tuna is recommended for dietary and sports nutrition.

However, this fish also has contraindications – it is strictly not recommended for some categories of people to consume it. From the article you will learn what the composition and calorie content of tuna is, what the benefits and possible harm of this fish are.

What are the benefits of tuna for weight loss?

When trying to lose weight, we must not forget about the benefits of the products used. Why is slimness necessary at the expense of health?!

What beneficial qualities does this fish have:

• helps saturate the body with amino acids and vitamins;
• has an anti-inflammatory effect;
• normalizes blood sugar;
• stimulates brain function;
• improves the functioning of the digestive and nervous systems;
• reduces the risk of cardiovascular diseases.

For a positive effect, it is enough to arrange fish days 2-3 times every 7 days.

Canned food for weight loss

Unfortunately, tuna is not caught in winter. Therefore, you won’t be able to enjoy fresh fish during this period. There is a way out. Canned food is sold at any time of the year; it can successfully replace fresh product.

The advantage of canned foods is their availability and speed of preparation. The product is available for sale in different ways of preparation: in its own juice and in oil.

How to choose the right canned fish? Expensive products are often counterfeited, so you should be careful when making your choice.

• Integrity of the can. If it is damaged, deformed or rusty, the product is not suitable for food.
• Availability of information about the manufacturer and composition of the canned food. It is better if they are applied directly to the jar. Such markings are difficult to fake.
• Compound. A high-quality, healthy product contains only two ingredients: fish and salt.

For weight loss, canned food in its own juice is more suitable.

Reviews

Veronica, 46 years old, Arkhangelsk: “Several years ago I was diagnosed with type 2 diabetes. The doctor recommended following a strict diet that limits the intake of fats and carbohydrates. For a long time I couldn’t find suitable food until a relative recommended tuna fillet. I boil it with spices and green vegetables. Not only did it help lower my blood sugar, but it also helped me lose a few pounds.”

Marina, 31 years old, Moscow: “I suffer from excess weight, so I tried many ways to lose weight. I recently found information that tuna works well for this. I bought fish in its own juice and use it to prepare low-calorie casseroles and salads. I also use this product for dinner. There is no feeling of hunger, and weight gradually decreases. I am pleased".

Tuna for weight loss

A short-term diet, designed for 3 days, will help you get rid of 3 to 6 kilograms of excess weight. It is better to start it on Friday, before the weekend. Here is a sample diet:

• Breakfast: toast with peanut butter (no more than a tablespoon), coffee, half a grapefruit.
• Lunch: toast, fish salad – 150 g, tea.
• Dinner: boiled lean meat - 100 g, grated carrots - 100 g, canned green peas - 100 g, apple, yogurt.

• Breakfast: toast, coffee, boiled egg, pear.
• Lunch: fish steak – 145 g, compote, half a banana.
• Dinner: cabbage salad with carrots – 100 g, cottage cheese – 70 g, yogurt.

• Breakfast: hard cheese – 50 g, coffee, apple.
• Lunch: fish salad – 150 g, egg, tea.
• Dinner: vegetable salad – 110 g, yogurt, half a grapefruit.

Tea and coffee for this diet should be drunk without added sugar. You can use any vegetables for salads. If potatoes are used, preference is given to young tubers.

Tuna Diet

During the tuna diet, it is important to maintain proper nutrition to effectively lose weight. It is recommended to serve fish with side dishes of steamed, boiled or fresh vegetables. The most useful are zucchini, beets, cabbage, carrots, legumes, spinach, celery, asparagus, bell peppers, cucumbers, and herbs. This product goes well with brown rice seasoned with soy sauce.

The menu includes lean poultry, seafood, eggs, cereals, whole grain bread, low-fat dairy and fermented milk products. Drinks allowed include fruit and vegetable juices, jelly, fresh juices, nectars, smoothies, berry fruit drinks, plain water, rosehip decoction, herbal and green tea.

During the tuna diet, you should avoid the following foods:

• bakery,
• smoked meats,
• fried and fatty foods,
• marinades, gravy, dressings,
• mayonnaise, sauces,
• spread,
• pasta,
• pickles, marinades,
• fast food,
• sweets,
• sweet fruits - persimmon, melon, dates, grapes, figs, bananas.

The fish diet should last 3 days. As a result, during this period you can lose 1–2 kg.

Sample menu for 3 days:

1. Breakfast: boiled egg, 100 g cottage cheese, 200 g low-fat yogurt, green tea.
2. Snack: 200 g of steamed or boiled fish, orange.
3. Lunch: 250 g fish fillet, sprinkled with lemon juice, salad of sweet pepper, cucumber, cauliflower and green beans, seasoned with olive oil. 30 minutes before lunch you should drink a glass of herbal tea or plain water.
4. Dinner: consists of the same food that was at lunch, only in this case you can replace tuna with seafood, and instead of salad, cook rice with saffron.

Before going to bed, it is recommended to drink a glass of low-fat kefir. This menu is repeated for 3 days.

There is also a longer version of the fish diet, which lasts a week. In this case, you can lose 3–4 kg in 7 days. At the same time, you need to exercise and drink enough water. Between lunch and dinner you are allowed to snack on 150 g of berries or unsweetened fruits.

A sample menu for 7 days is as follows.

Monday:

1. Breakfast: 150 g of boiled or steamed tuna, Chinese cabbage with watercress leaves, green tea.
2. Lunch: vegetable puree soup with bell peppers, broccoli and celery, a portion of brown rice with pieces of tuna.
3. Dinner: 150 g of boiled squid, Korean carrot and kelp salad, whole grain toast, herbal infusion.

Tuesday:

1. Breakfast: stewed flounder, cauliflower, orange juice.
2. Lunch: pickle soup with rice, steamed tuna cutlets, a piece of whole grain bread.
3. Dinner: 200 g of tuna in its own juice, a piece of whole grain bread, a handful of nuts, herbal decoction.

Wednesday:

1. Breakfast: a sandwich of bell peppers, lettuce and lightly salted salmon, green tea.
2. Lunch: lean green borscht, to which add chopped boiled egg, steamed tuna.
3. Dinner: 300 g of shrimp with spices, watercress leaves, fresh apple juice.

Thursday:

1. Breakfast: 150 g of boiled tuna, 1 cucumber, a piece of bread, herbal decoction.
2. Lunch: rich fish soup with pieces of red fish, chicken egg, watercress leaves.
3. Dinner: boiled squid with pineapple, a piece of bread, tangerine juice.

Friday:

1. Breakfast: 150 g of steamed cod, a piece of whole grain bread, green vegetable salad, green tea.
2. Lunch: vegetable soup, a portion of brown rice with saffron, pieces of flounder fillet.
3. Dinner: boiled mussels with basil, celery stalks, garlic, a piece of bread, berry juice.

Saturday:

1. Breakfast: 2 rye flour pancakes with red caviar, green tea.
2. Lunch: fish soup, baked tuna with lemon, kelp, Korean carrot salad.
3. Dinner: steamed fish cutlets, stewed carrots with zucchini, berry jelly.

Sunday:

1. Breakfast: boiled catfish with celery root and ginger, fresh citrus juice.
2. Lunch: green lean borscht, chicken egg, piece of boiled tuna, piece of bread.
3. Dinner: 200 g of shrimp, vegetable salad with olive oil, a piece of bread, herbal decoction.

Dishes for weight loss

Salads are considered the best dishes for weight loss. There are several options for this diet.

Tuna with vegetables

• green beans – 150 g,
• 2 tomatoes and potatoes,
• lettuce leaves,
• 2 eggs,
• fish in its own juice – 200 g (canned)
• garlic clove,
• half a jar of olives,
• wine vinegar - 2 tbsp. lodge,
• olive oil – 4 tbsp. lodge,
• pepper, salt.

• boil the beans for 7 minutes;
• boil eggs and potatoes until tender;
• cut potatoes into cubes, eggs into slices;
• Boil the fish, remove the bones and chop with a fork;
• Place all ingredients on washed and dried lettuce leaves;
• prepare the dressing: to do this, heat 2 tablespoons of oil, fry the garlic in it for 2 minutes, cool, add spices, vinegar and the remaining oil;
• mix everything and pour over the salad;
• decorate the dish with egg slices and olives.

Simple recipes for low-calorie salads

Dietary salads with fresh or canned tuna are easy to prepare and will perfectly complement the menu when losing weight. Fish is combined with fresh vegetables, herbs, eggs, olives. The amount of spices in the dish is minimal; they are needed to simply emphasize the taste. Any vegetable oil, soy sauce, sour cream, natural yogurt, lemon juice, mustard, vinegar can be used as a dressing. In some recipes, the salad is seasoned with mayonnaise, but the sauce must be homemade, and it is used in minimal quantities.

Mimosa

This recipe has long been popular because it combines many delicious ingredients. Only in the classic version it is not suitable for the diet menu, as it contains store-bought mayonnaise. Diet "Mimosa" uses homemade sauce and reduces the amount of eggs, potatoes, and carrots.

Cooking steps:

1. Prepare the sauce. To do this, separate the yolk from the white, place the first one in a mixer container, and throw in ½ tsp. mustard, ¼ tsp. salt, beat for 3-4 minutes at medium speed. Then pour in 100 ml of olive oil in a thin stream without turning off the device. After 5-6 minutes, add 1-2 tbsp. l. balsamic vinegar, 200 ml low-fat natural yogurt. Beat at high speed until the mixture is thick and yellow in color. Place the mayonnaise in the refrigerator for half an hour.
2. Chop the onion, open 2 cans of tuna in your juice, mash it with a fork. Mix fish, onion, a little mayonnaise, a pinch of salt and pepper.
3. Boil 3 eggs, separate the whites from the yolks.
4. Grind the boiled carrots through a fine grater. Add 2 crushed garlic cloves and a little sauce to it, stir.
5. Grind the boiled potatoes (1 piece), chop a bunch of dill. Mix the ingredients together with mayonnaise.
6. Place a layer of tuna, potatoes, and carrots alternately on a large dish. Rub the white on top through a fine grater, and then the yolk. Place the salad in the refrigerator for half an hour.

Instead of homemade mayonnaise, a mixture of sour cream or yogurt (low-fat) with lemon juice and spices is often used.

Dukan salad

This dietary salad is included in the Dukan nutrition system. Its peculiarity is that the fish is used raw, although if desired, it can be boiled, steamed or baked without oil.

Recipe:

1. Bake 1 whole eggplant in foil until soft. Peel it, add a little salt, 1 clove of garlic (chopped), puree with a blender.
2. Cut 200 g of fillet into cubes, peel 75 g of fresh cucumber and chop finely. Mix fish with cucumber and soy sauce (to taste).
3. Wash the arugula leaves, decorate a large dish, and top with eggplant puree using a round mold. Place it on a plate, lay out the bulk of the puree, and top with tuna and cucumber.

Decorate the dietary dish with dill, tomatoes, and you can add a few olives.

With corn, paprika, lettuce

This recipe is simple and delicious, making it a great lunch or snack for busy people.

Cooking steps:

1. Boil the egg.
2. Grind 100 g of canned fish, 50 g of green paprika. Add 50 g of corn, tear 50 g of lettuce with your hands, for example, iceberg.
3. Mix all ingredients, add 1 tbsp. l. low-fat sour cream, Dijon mustard, lemon juice.

Decorate a dietary dish with herbs.

With Chinese cabbage and egg

This healthy and light salad can be eaten even for dinner, but no later than 2-3 hours before bedtime.

Cooking instructions:

1. Chop the lettuce leaves with your hands, chop the Chinese cabbage (the quantity is at your discretion).
2. Cut a large tomato into large cubes.
3. Toss cabbage and lettuce with tomatoes, add lemon juice and sauce from a can of tuna.
4. Place chopped fillet and coarsely chopped boiled egg on top.

Sprinkle the dietary dish with sesame seeds.

With avocado and mozzarella

Tuna can be combined with different ingredients, for example, avocado, mozzarella cheese, green olives. It turns out to be a tasty, satisfying, healthy salad.

Cooking steps:

1. Peel and cut the avocado. Wash and dry 5-6 lettuce leaves, tear into pieces, cut 100 g of olives in half.
2. Divide the tuna from one can into pieces (you can even use your hands).
3. Mix the fish with the remaining ingredients, add 150 g of mozzarella.
4. Season the dish with olive or other vegetable oil (2 tbsp.). You don't need to add salt.

A simple, tasty and original salad is ready.

With anchovy

A diet salad with canned tuna in its own juice, vegetables and herbs will help satisfy your hunger between meals or will perfectly complement lunch.

Recipe:

1. Cut 2 tomatoes into thin slices.
2. Remove the seeds from the paprika and cut into strips.
3. Peel 2 cucumbers and chop.
4. Wash the anchovies (20 g), remove the seeds, cut off the heads and tails, cut into pieces.
5. Peel the red onion and cut into thin rings.
6. Boil 2 eggs, cut into cubes or slices.
7. Mix all ingredients and add sauce. To prepare it, mix 50 ml of olive oil with 1 tbsp. l. vinegar, as well as chopped tuna (100 g). Salt and pepper the dish, garnish with olives.

If desired, you can add pieces of tuna to the diet salad.

With pomegranate

This dietary dish is prepared in 10-15 minutes, and it turns out tasty and beautiful. The sourness of pomegranate perfectly complements the taste of tuna.

Cooking steps:

1. Divide 120 g of lettuce leaves among 3-4 plates. It is recommended to combine different types, for example, frisse, radiccio, romano.
2. Cut 8-12 cherry tomatoes into slices and place around the edges of the plates.
3. Remove the tuna from the jar and pour the juice over the lettuce leaves. Divide the meat into pieces and place on dishes.
4. Take half a pomegranate, peel the seeds, sprinkle them on the base.
5. Drizzle each serving with 1 tbsp. l. olive oil.

If desired, decorate with herbs.

French "Nicoise"

The popular French salad is prepared in different ways, one of the most popular options is presented below.

Cooking steps:

1. First prepare the dressing. To do this, pour 7 tbsp into the blender container. l. olive oil, 1 tbsp. l. white wine vinegar, lemon juice, add 1 tsp. mustard, capers, 5 anchovies, 2 cloves of garlic (cut into 4 parts), a handful of parsley leaves. Sprinkle with salt and pepper. Grind everything with a blender at high speed. Add a little sugar if desired.
2. Place salad mixture on a large plate.
3. Cut the red onion into half rings and place on the salad.
4. Remove the seeds from one paprika, cut into rings, and place on top of the onion.
5. Boil 100 g of green beans in salted boiling water for 3-5 minutes, then rinse with cold water and sprinkle with olive oil and crushed garlic clove.
6. Cut 200 g cherry tomatoes in half and place on the beans.
7. Place pitted olives, cut in half.
8. Boil 10 quail eggs in boiling water for 4-5 minutes, peel and add to the salad.
9. Chop and place 200 tuna on top. You can use canned fillet or fresh fillet, which needs to be fried in a dry frying pan with a non-stick surface.
10. Season the dish with sauce.

Diet salad is ready to eat.

With grapefruit

This dish contains a minimum of calories, but gives a lot of pleasure.

Recipe:

1. Tear the lettuce leaves with your hands and mix with chopped tuna (1 can).
2. Peel the grapefruit, divide into slices, remove the bitter film from each, and cut into pieces.
3. Peel and chop the cucumber.
4. Make the dressing: stir 2 tbsp. l. honey, 3 tbsp. l. soy sauce, 1 tsp. mustard, 3 tbsp. l. olive oil.
5. Pour over all ingredients and add a little salt and pepper if desired.

Sprinkle the dish with sesame or sunflower seeds.

Energy value (calorie content) of tuna

The energy value of tuna is average compared to other fish. The amount of calories in a product depends on two factors:

• what part of the fish is taken;
• how the product will be prepared.

From raw fish, fillets, steaks or shavings are obtained, and subsequently these parts, if necessary, are subjected to various methods of thermal or non-thermal processing. You can cook tuna in different ways. This product can be boiled in a pan on the stove, baked in the oven, fried in a pan or grilled, or steamed. Dried, smoked (hot and cold smoked), fresh, salted, canned tuna (in oil, in its own juice) is consumed as food.

What are the calories in different parts of tuna?

So, tuna flakes have the most calories, while the difference between fillet and steak is insignificant - only 19 kcal. Next, let's look at how the calorie content of a product differs depending on the method of its processing.

Which is better: fresh fish or canned fish in its own juice?

The most preferable option for losing weight is fresh tuna. High-quality fish can be found on the counter from May to August (catching period). Choose fillets that are bright pink.

This is interesting! Before being sold, tuna is treated with carbon monoxide, which inhibits the development of bacteria. But, if the gas level is exceeded, the product will cause negative reactions. Therefore, you should not buy fish that are too saturated pink or red.

Avoid pieces that are brownish or pale pink in color.

You can add different parts of tuna to dietary salads: steak, fillet or shavings. The first 2 parts contain 110 - 130 kcal, and the last - 435 kcal. So opt for fillet or steak.

It is better to refuse frozen fish, as it has lost some of its beneficial properties. This primarily applies to products that are re-frozen.

In autumn and winter, fresh tuna is not sold, so it has to be replaced with canned tuna. You can add tuna in its own juice to dietary salads, which contains only 104 kcal/100 g. The nutritional value of canned food in oil is 189 kcal, so they are not suitable for weight loss.

To ensure that canned tuna does not harm the body, you need to choose it correctly:

1. Examine the integrity of the can; if there are dents or rust, refuse to purchase.
2. Give preference to canned goods with full information about the manufacturer and composition.
3. Study the composition. High-quality canned food contains only fish, salt and a little oil and water.

Don't forget to check the manufacturing date.

Chemical composition of the product

The chemical composition of tuna is rich in many beneficial compounds. Tuna contains vitamins, macro- and microelements, amino acids, fatty acids and other biologically active substances. The product also contains water and ash. All compounds individually and in combination have a positive effect on the human body, which only enhances the beneficial effect on health.

What elements are included in fish?

The amino acid, vitamin, and fatty acid composition of tuna is saturated. There are enough proteins, fats and other compounds in fish, even in 100 g, but there are practically no carbohydrates. There are biologically active substances in different types of tuna (boiled, steamed, canned in its own juice, grilled), and the difference is only in their quantity in a particular dish.

The benefits of tuna

What are the health benefits of tuna? Thanks to the vitamin, mineral, amino acid and fatty acid composition of tuna, the body becomes strong, able to withstand many diseases and external irritants. Nutrients have a beneficial effect on almost all systems and organs.

Now let’s learn more about how the elements that make up tuna affect the body.

1. Vitamin A. This is a natural antioxidant. The main function of the substance is protection against infections and viruses. Vitamin A (or retinol) fights bacteria. It is also good for vision: thanks to retinol, tension and fatigue go away from the eyes, and the picture becomes clearer.
2. B vitamins have a complex effect on the body as a whole. They are especially important for the immune, circulatory and nervous systems. These substances improve metabolism, affect mental activity, activating brain function, and speed up metabolism. For example, vitamin B12 (cobalamin) is necessary for the normal functioning of the nervous system. The lack of this substance is fraught with negative consequences - mental disorders, the development of multiple sclerosis. It is the B vitamins that give our body vigor, energize us and help improve our physical and mental condition.
3. Vitamin D. Calciferol is a complex of useful substances necessary for the normal functioning of the cardiovascular, immune, and endocrine systems. Vitamin D takes part in the functioning of the intestines and kidneys, and promotes a stable state of the muscular system. Diabetes, atherosclerosis, cancer - this is what calciferol resists.
4. Vitamin E. The substance affects the cardiovascular and circulatory systems. Vitamin E improves blood clotting and dilates blood vessels. Tocopherol affects the skin, rejuvenating and restoring it. Well, if you are planning to conceive a child, vitamin E is the most important element.
5. Macroelements. Important for the full functioning of the body. For example, potassium improves memory, brain function, stabilizes blood pressure, and strengthens the heart muscle. Potassium and phosphorus affect the functioning of the intestines, bone tissue, and kidneys. Phosphorus has a separate effect on teeth, strengthening them. Calcium and sulfur are needed for healthy hair, nails, and bones. Sulfur rids the body of free radicals and regulates blood sugar levels.
6. Microelements. The record holders in terms of quantity are chromium, selenium and cobalt. What is their task? Cobalt takes part in hematopoiesis, cell renewal, removal of harmful cholesterol, and slows down the aging of the skin. Thanks to cobalt, proteins, fats and carbohydrates are synthesized faster, and the endocrine system works without failures. Chromium breaks down bad cholesterol and promotes the synthesis of good cholesterol, which has a positive effect on the heart and blood vessels. Chromium is a trace element that maintains the integrity of DNA, that is, it has a positive effect on heredity. Multiple sclerosis, stroke, obesity, gastritis - chromium is prescribed for all these diseases. Selenium resists hepatitis, herpes and tuberculosis viruses. It also slows down the onset of menopause in women.
7. Amino acids. They help vitamins and minerals to be better absorbed and perform their strengthening, antiviral, restorative and other functions. Amino acids are necessary for bones, nails, hair, ligaments, tendons, and muscles. Thanks to these substances, heavy metals and radionuclides are removed from the body.
8. Fatty acid. Necessary as a preventative against cancer of the stomach, intestines, oral cavity, breast, ovaries, as well as against Alzheimer's disease and senile dementia. Fatty acids have beneficial effects on the brain and heart. These substances improve mood, reduce fatigue, and promote the production of serotonin.

Harm and contraindications for use

To prevent eating tuna from harming your health, you must adhere to a balanced diet and never overeat. No matter how many vitamins, minerals and biologically active beneficial elements are included in fish, it will not be beneficial if consumption standards are exceeded. In addition, it is important to consider that, like any other product, tuna has contraindications for consumption.

Important fact about tuna! During its life, this fish accumulates heavy metals in the body. Accordingly, the older the tuna, the more of these harmful substances it contains. Mercury is the most dangerous for humans. Getting it into the body will lead not only to a weakened immune system in general, but also to a number of other problems.

Mostly, malfunctions occur in the functioning of the nervous system (insomnia, headaches, neurasthenia, memory impairment), but the organs of the gastrointestinal tract also suffer (manifested in nausea, heaviness). That is, young fish are most suitable for consumption. We recommend that you avoid eating large aged tuna to avoid health problems.

In other cases, tuna will not cause harm. But there are groups of people for whom consumption of this fish is contraindicated. Eating canned, fresh, fried, boiled tuna (fillet, steak) is prohibited:

• for allergy sufferers;
• people with kidney dysfunction;
• pregnant women;
• children under three years old.

When choosing fish, be very careful. Be sure to adhere to the daily intake, which is 150-200 g. If your health suddenly worsens after eating tuna of any kind, we recommend that you consult a doctor immediately.

The benefits of dieting

By eating tuna during a diet, you can lose up to 2 kg of excess weight in 3 days, because... it contains few calories. During these days, fish should be consumed every day. This product is rich in protein, which improves body functions and builds muscle tissue, but does not add fat to the body.

With such a nutrition system, you need to drink 1.5–2 liters of liquid. This could be non-carbonated mineral water and green tea. During this technique, tuna is consumed fresh or canned, it is used for snacks and salads.