Calorie content Dried fish. Chemical composition and nutritional value.

Today, more and more people have begun to pay attention to their nutrition in order to maintain their health for many years. Therefore, we all strive to eat only proper and healthy food. Modern people pay attention not only to the quality and quantity of the food they eat, but also monitor the number of calories they consume. In pursuit of slimness, you should not forget about your body and regularly saturate it with all the vitamins, proteins and minerals it needs. Often forgetting about your body, you thereby risk acquiring various diseases. In order for your diet to be complete, it must include fish. Fish is a product that spoils quickly. In order to preserve fish for a long time, it is dried. For drying, they usually take thin fish, which in its raw form contains 2-3% fat, because during the drying process the fat oxidizes, due to this the taste and appearance of the fish deteriorates.

Have you ever wondered how many calories dried fish contains? The amount of calories in dried fish depends on its variety and processing method. Dried fish contains a lot of calories. During the spawning period, the fish has low nutritional value due to the low fat content. These types of fish have a low calorie content of only 70 - 80 kcal. Fattier fish species contain high caloric content, which is 300 kcal per 100 grams of product.

Is it possible to eat dried fish on a diet? Calorie content, benefits and harms of dried fish

Dried fish is known to almost every resident of our country. It is especially loved by men as a snack for foamy drinks. In addition, a product of this type contains much more valuable microelements, which provide great benefits to the body, unlike smoked fish. What does it contain, how to use and store this product?

Composition and calorie content

The calorie content of dried fish per 100 grams is 139 calories. Most of it is occupied by nutritious protein - there is almost 18 g of it, as well as fats - 4.7 g. Carbohydrates are completely absent - this is a feature of sea or freshwater fish.

The energy ratio of a 100-gram serving (BJU) is 22: 7: 0%.

The glycemic index is zero. According to doctors, seafood in moderation can be consumed by people with excess body weight, diabetes, and also following a diet, even a strict one. The fact is that fish meat, when entering the body, does not cause spikes in blood sugar, and also does not turn into fat deposits.

Meat that has undergone a dehydration procedure contains many valuable substances that have a beneficial effect on the cardiovascular and nervous system. Important elements are iodine, magnesium, Omega-3, Omega-6 fatty acids, which are so lacking in residents of non-coastal regions.

Beneficial features

Freshwater or sea fish are rich in valuable microelements necessary for the normal functioning of the human body. So, in order to strengthen the skeletal system, it is important to consume foods containing fluoride, zinc, iron, phosphorus - seafood is rich in these components.

Fish prepared in a special way retains the entire vitamin and mineral complex and, importantly, unsaturated fatty acids necessary for both children and adults.

Dried fish is a good prophylactic against heart attack, stroke, and other vascular and heart diseases, and stimulates brain activity.

The product relieves depression, for example, during pregnancy, and also has an anti-inflammatory effect aimed at destroying cancer cells.

The walls of blood vessels become denser, which reduces the risk of blood clots and cholesterol plaques. Fish prevents the development of Alzheimer's disease and other aging ailments and is a dietary product due to its low calorie content and high content of easily digestible protein. Thanks to it, protein reserves in the body are replenished, thereby providing a rejuvenating effect, protein synthesis increases by about 30% due to fatty acids.

Table of calorie content of fish per 100 g

Fish products have an undeniable advantage over other types of products containing proteins and microelements. Low calorie content and easy digestibility allow them to be used in various medical and dietary dishes.

Table of calorie content of fish, some types, per 100 grams of product.

The largest amount of calories is in fish that has gone through the drying process. Its nutritional value increases by 25% compared to boiled. Dried fish, its calorie content, depends on the processing method: hot or cold. When dried by the first method, few useful substances are retained in it, while during the cold drying method all useful substances are preserved.

Dukan diet, what kind of fish you can eat. The essence of the Dukan diet

The name of nutritionist Pierre Dukan is known far beyond the borders of his native France. Among his clients are Jennifer Lopez, Penelope Cruz, Gisele Bundchen and other “stars”. More than 15 million people around the world have managed to lose excess weight using the Dukan method. His best-selling book “I Can’t Lose Weight,” published in 2000, was second only to “Harry Potter” in terms of sales in France.

A neurologist by profession, Dukan became involved in nutrition issues when one of his friends needed help in the fight against obesity. A specially developed diet gave a noticeable result: in just 5 days, eating only protein foods and water, the patient lost more than two kilograms, and in the next 3 days - another one and a half. This marked the beginning of Dr. Dukan's career as a nutritionist. The next 30 years of practice only confirmed the effectiveness of the nutrition system he invented.

What is the essence of the Dukan diet? It’s about not just losing weight, but maintaining your weight within normal limits in the future. (The downside to most other diets is that as soon as you give yourself a break, the pounds you lose will come back on, ruining your efforts.)

The low-carb, high-protein Dukan Diet places no restrictions on the amount of food you eat per day, so you won't feel hungry or guilty about every bite you eat. However, the menu will have to be revised and include mainly protein products, from which it is quite possible to prepare a tasty and satisfying lunch.

Properties of dried fish

How much does dried fish cost (average price per 1 kg)?

Moscow and Moscow region.

200 rub.

By drying we mean a type of cold drying of products of organic origin, during which the dried material is dehydrated at temperatures up to 40 degrees. This temperature regime is lower than the thermal denaturation of the proteins of the feedstock under the influence of sunlight.

As a rule, in dry, windy weather, fish meat is well dried in just two to three days. But depending on the weather conditions and the size of the fish, the duration of drying can exceed two weeks. High-quality dried fish is characterized by a moisture content of less than 38%, clean scales, light salting (up to 10%) and fatty meat.

Drying is most typical for the following types of fish: ram and roach (often in common parlance these words are used in relation to dried fish in general), carp, shemai, vimba, as well as Asian smelt. It is customary to use drying to prepare the belly parts (teshi) and back parts (balyki) of salmon fish (nelma and white fish), sturgeon fish (stellate sturgeon and sturgeon), and whitefish (muksun and omul).

Signs of high-quality dried fish include such indicators as intact scales, natural color, dry belly and gills, and a firm back. The calorie content of dried fish directly depends on the nutritional value of each specific subspecies of waterfowl. When preparing dried fish dishes, meat that has been pre-soaked in salted water is used. Typically, dried fish meat is stewed or boiled.

Is it possible to eat salmon while on a diet? Useful properties of salmon

Tender salmon meat is perfectly digestible, saturating the body with protein. Therefore, it is considered a good dietary product. Salmon meat can be eaten by both children and the elderly, as well as people during the recovery period after a serious illness.

Salmon is especially valuable because it contains fatty acids, which are talked about so much now. In particular, salmon is rich in docosahexanoic acid, which helps the development and proper functioning of the brain, as well as improving memory. This substance is not synthesized in the human body, and not all food products contain it in sufficient quantities. If you want to help your brain with its difficult work, eat salmon fish more often.

Salmon meat is a real source of beauty. Vitamins B6 and B 12 help strengthen bone tissue, hair and nails, making the skin more elastic and beautiful. A large amount of potassium in fish strengthens human bones and blood vessels. Therefore, it is especially useful for children during their growth period, when the body constantly requires a large amount of “building materials” for growth and development.

For adults, it will help make blood vessels strong and clean. Research shows that regular consumption of salmon meat strengthens the walls of blood vessels and slightly thins the blood. It is also known that salmon meat has the ability to improve the absorption of sugars and fats by the body. Therefore, regular consumption of this fish reduces the risk of developing diabetes. Salmon also has a beneficial effect on the nervous system, providing a relaxing and calming effect.

Which fish is the healthiest for weight loss? TOP 6 dietary types

Size and species don't matter - all fish are good for weight loss. Scientists have found that regular consumption of fish and fish oil helps reduce body fat, lower leptin levels and blood pressure, increase insulin sensitivity and improve heart health.

The only thing that needs to be limited is the consumption of salted fish, as salt causes bone problems. So, here is a list of the 6 best options for weight loss.

You will also learn about which fish is the healthiest for weight loss and how it will help you lose weight, how to prepare and eat it.

Fish for weight loss - everything you need to know

If you want to lose weight effectively, you should focus on losing fat, not muscle mass. Fish is a good source of protein and therefore will help you build muscle mass. Muscles, hormones and enzymes are made from protein. Thus, getting the right dose of protein every day helps maintain an active metabolism, balance hormones and all other body functions.

Most of us are aware that fish is a good source of omega-3 fatty acids. But how does it help in weight loss? Omega-3 fatty acids found in fish help your body achieve the recommended ratio of omega-3 to omega-6 fatty acids.

This helps reduce inflammation in the body caused by excess omega-6 fatty acids found in most unhealthy foods.

Since uncontrolled inflammation can stress the body and lead to weight gain, fatty fish can help reduce inflammation.

Do you think you should avoid eating fatty fish to become slim? Wrong. Fatty fish are rich in omega-3 fatty acids and help lower triglyceride levels in the blood. This in turn prevents the risk of cardiovascular diseases, increases energy levels and suppresses all the causes of obesity.

Depression is a serious illness that can be caused by genetic or environmental factors. The diet most of us choose has an unbalanced ratio of omega-3 to omega-6 fatty acids.

It has been found that people who eat the wrong amount of fish and fish oil do not reduce their stress levels and increase the absorption and use of glucose. Both stress and excess glucose can lead to weight gain.

Fish should be eaten when losing weight to stay healthy mentally and physically.

Another reason why fish is a great food option when you're on a weight loss journey is that they are very low in calories.

For example, you can grill or boil fish with vegetables, and the calorie content will not exceed 350 calories. Plus, you definitely won't get hungry for the next two hours.

Even low-fat fish gives this effect, and there are a great many recipes for its preparation.

So, this is the voice of science that strongly says that fish is good for weight loss and that you should eat fish. Now let me advise which fish is healthy and suitable for a weight loss diet.

What fish to eat when losing weight - TOP6

Wild salmon is a red fatty fish that is rich in omega-3 fatty acids and is therefore considered one of the best fish for weight loss. You will get 200 calories from 100g of salmon.

It is rich in vitamin A, folic acid, niacin, vitamin B 12, calcium, magnesium, phosphorus and protein.

In fact, scientists found that eating salmon helped reduce BMI by 5.6% compared to whey protein.

Canned or not, tuna is good for you if you're trying to lose weight. It is rich in omega-3 fatty acids, EPA and DHA. A bowl of canned tuna will provide you with 179 calories and 39.3 grams of protein.

Tuna is also a good source of calcium, iron, potassium, phosphorus, vitamin A, folic acid, niacin and vitamin B 12.

You can easily prepare this fish: tuna salad, sandwiches, casserole or pasta.

Mackerel is a fatty fish that is closely related to tuna. Is it possible to eat mackerel while losing weight? Of course yes, like any other fish! It contains high amounts of protein, omega-3 fatty acids, EPA, DHA, vitamin B 12 and selenium.

All of these nutrients help reduce inflammation, improve metabolic rate and build muscle mass. Dietary dishes from this fish are simply amazing. You can boil it, fry it, stew it, or make curry out of it.

Like any other fatty fish, herring is also rich in omega-3 fatty acids. You will get 210 calories from 100 grams of herring fillet. It is also a good source of vitamins A, D and B12, calcium, phosphorus, potassium and selenium. Steam or grill herring with vegetables, you will definitely like it. The FDA recommends consuming herring twice a week.

Cod liver oil is already known for its hair growth and health benefits. But if you are not comfortable taking dietary supplements, you can eat cod directly. You will get 90 calories from 100g cod fillet. It is an excellent source of vitamin A, choline, magnesium, calcium, phosphorus, potassium and selenium.

Hilsa belongs to the herring family and you can get 330 calories from 100 grams. It is mainly found in India, Bangladesh and Sri Lanka, but hilsa is available all over the world. It is also a very good source of vitamin C and calcium.

The 6 fish listed above will help you reach your goal weight. But you can include any other fish in your diet and see good results. Now let me give you an idea of ​​what a diet chart should look like

Sample diet for one day

This sample gives you a good idea of ​​what to eat, when to eat and how much to eat. Follow this example and you will lose weight effectively and correctly. But also don't forget about physical activity. Their work is much more effective in symbiosis.

Remember!

• Consume other sources of protein: chicken breast, turkey, legumes, soy kibbles and mushrooms to provide your body with a full complement of essential amino acids.
• Eat 3-4 types of vegetables and at least 3 types of fruits a day.
• Include whole grains and healthy fats in your diet.
• Eat 5-6 times a day.
• Drink plenty of water.
• Get proper rest and sleep at least 7 hours a day.
• Do strength and cardio training at least 3-4 times a week.
• Don't go hungry.

In conclusion, fish is low in calories and rich in protein and healthy fats, making it highly nutritious.

By consuming fish regularly, you can lose weight, improve bone health and prevent skin problems and hair loss. Go for it!

Source: https://WomFit.com/pitanie/ryba-pri-pohudenii.html

Is it possible to eat fried fish while on a diet? Fish diet for weight loss

A fish diet is a nutritional system that includes fish in the diet. With this diet, you can lose weight and improve your health by consuming omega 3,6,9 contained in fish oil. Also, when gaining muscle mass, fish is necessary, as it contains high-quality protein. By consuming unsaturated fatty acids, your own fat is burned. Heart function also improves, joints, ligaments, tendons, nails are strengthened, hair, skin and vision improve.

Not a single nutritionist in the world has yet found harm from eating fish. This is such a safe and medically useful product that almost no diet can do without including seafood dishes in the menu. A fish diet is an opportunity to cope with dietary restrictions without losing the body’s strategic reserve of vitality. The main task for losing weight on a fish diet is to create a calorie deficit.

Basic rules for a fish diet

The rules of this diet are to properly prepare the fish and combine it with other products to obtain the greatest benefit.

1. A fish diet for weight loss involves including steamed red or white sea fish (chum salmon, pink salmon, trout) in the menu. Naturally flavored fish baked in foil may also be relevant. These cooking methods do not involve the use of salt, since sea fish has a sufficient supply of microelements, and when properly cooked it has its own unique taste that does not require the addition of salt.
2. If you are thinking about what kind of fish you can eat while losing weight, then consider exclusively sea fish (blue whiting, pike perch, halibut, salmon, trout) with a low percentage of fat content: it will bring you great benefits.
3. It is recommended to use fresh vegetables as a side dish: salads of cucumbers, herbs, tomatoes or cabbage. Green smoothies are very popular today and can be made from any vegetables that are available in season. Their fiber will help absorb and remove unnecessary elements from the intestines, vitamins and fish microelements will be better absorbed. Vegetables rich in fiber are broccoli, cauliflower, green beans, cucumbers, tomatoes, asparagus; and also greens - sorrel, parsley, dill, purslane, and sorrel.
4. Use spices. Before cooking, the fish should be generously sprinkled with ground coriander and white sesame seeds, add a pinch of ground black pepper and lemon zest, and also add a sprig of parsley and dill. You can cut the onion into rings and tuck it into the belly of the carcass, which will add flavor to the finished portion. After such a different taste, you will not notice that this is a dietary product without salt.
5. Boiled fish for weight loss or baked in foil should be taken in the first half of the day: for breakfast or lunch. If you doubt the density of the portion, its sufficient effectiveness, if you think that you will not be able to stand it until the evening, then you can use a portion of sprouted wheat grains as a side dish. They are nutritious and will complement the delicate taste of healthy fish, and will also increase the vitamin content of your dishes.

How many calories are in boiled, fried, baked fish?

During the cooking process, you can reduce the calorie content. For example, when baking or cooking fatty varieties of sea and river inhabitants, their energy value decreases. For therapeutic and dietary nutrition, gentle heat treatment methods are used:

1. Steam. Nutritionists advise using this method, because with this processing of the product all the beneficial substances in the fish remain. The absence of oil and waste fat promotes weight loss and has a good effect on the body of people with problems with the gastrointestinal tract. 100 grams of, for example, steamed salmon contains 101 kcal.
2. Baking in foil. The calorie content of a product prepared in this way is higher than that prepared under the influence of steam. The energy value of red fish baked in foil is 197 kcal. And this steamed product contains 121 kcal.
3. Grilling. Exposure to smoke and fire has a beneficial effect on the product. An open fire helps preserve the maximum amount of nutrients. Thanks to heat treatment, fish meat is tender and juicy. Calorie content increases slightly, but remains within acceptable limits. For example, steamed red fish has 121 kcal, and grilled steak has 155 kcal.

The worst option for preparing the product is frying. Substances released during the frying process negatively affect the heart, liver, and stomach.

Comparative table of calorie content of fried and boiled fish.

Dry fish is very popular. This is a traditional beer snack with a unique taste and originality. The calorie content of dried fish is affected by the varieties from which it is prepared, the drying method and the amount of salt. River species are more often salted and dried, they are less caloric, and in a dry form their energy value does not increase much. On average, 100 g of dried fish contains 250-270 kcal.

Is it possible to eat salted fish when you are losing weight? Salty fish

Everyone who is losing weight wonders whether it is possible to eat salted fish during a low-calorie health diet. In fact, experts do not strictly prohibit this product. Only ram and herring are unacceptable. The best option is to delicately salt the fish at home. And it’s better to eat this delicious dish before lunch.

You definitely need to know everything about fish. Of course, it is useful to understand whether fried fish is suitable for diets. If you are diagnosed with gastritis or any other problems with the functioning of the stomach, then you are prohibited from eating such dishes, they can be harmful. It is especially advisable to avoid eating fish in batter and breadcrumbs.

This diet is most dangerous for diabetics. There are fans of fried fish who cannot live without it. We can offer them a safe option - cooking on a grill pan with minimal added oil. This dish is only allowed once a week. Tip: Place the fish on a napkin to absorb excess oil.

Speaking about healthy eating, it is worth noting that dried fish and dried fish are not suitable for weight loss. Most diets involve reduced or no salt intake.

Fish fillet is a powerful supplier of quality protein for the beauty and health of your body. The product is acceptable to use in the evening. Like other seafood, light meat dishes, low-fat dairy products, eggs. It is better to combine proteins at night with fresh non-starchy vegetables and add greens to them. Even a 100-gram serving of fish or seafood will provide a feeling of fullness and will not overload the gastrointestinal tract.

You should not eat high-calorie foods in the evening. After 18 hours, bread, sweets, cakes, cakes, pasta, sweet yogurt, butter, fatty fish and fatty meat, and hard cheeses do not work well. We eat all the sweets before lunch. We also note that spices and garlic eaten late in the evening will not work in your favor, as they can cause increased appetite. The best time for a light fish dish is 18:00 in the evening; later is not advisable. Basically, it all depends on what time your curfew is.

Application

Whole carcasses are usually dried for carp or roach and smelt. If we talk about salmon or sturgeon species, they are dried and dried in separate parts (separate silt, bellies, etc.).

Choosing high-quality and healthy dried fish is not difficult. The following indicators are important:

• natural color; • solid and integral back; • full dry belly and gills; • complete scales; • pleasant aroma; • absence of salt stains on the entire carcass.

It is not recommended to purchase dried fish at spontaneous markets or from unfamiliar traders in order to prevent infection with diphyllobothriasis. The described products, which are manufactured under production conditions, are initially blast-frozen and then carefully salted.

Fish with an unpleasant odor and yellow bellies should not be eaten. Such a product may contain oxidation products that are considered unsafe carcinogens.

Market Analytics

• Black Lives Matter movement: reaction and consequences for the beauty industry
• COVID-19 is changing the rules of the game in the cosmetics market
• Beauty of the future: cosmetic innovations 2021

Convenient search for beauty salons on our website
Beauty salons in Moscow Beauty salons in St. Petersburg Beauty salons in Ekaterinburg Beauty salons in Novosibirsk

Latest blog posts on our website

• Naturecream / Tremella Extract - Snow Mushroom Detox for Skin
• Prostye-sovety / How to visually enlarge your lips with makeup
• Naturecream / Apricot kernel oil for face
• Naturecream / MATRIXYL3000 - the best skin elasticity stimulator
• Naturecream / SPF in Natural Oils
• Naturecream / Geranium (Pelargonium) oil for skin health and beauty
• Prostye-sovety / Save on a beauty salon: procedures that can be done at home
• Naturecream / Growth Factor - brings back youth?
• Oksana-Lezina / 3 effective abdominal exercises from a fitness instructor for beginners
• Prostye-sovety / Making perfect curls at home

Latest forum topics on our website

• Natalya / How to properly make a gelatin mask?
• Mrs._Smith / Badly sunburned! What to do?((
• Ice / Is it necessary to combine fitness classes with a diet?
• Antonova / What can be used for hair loss?
• Radio operatorKat / Who was on a protein diet?

Other articles in this section

Diet 5, what kind of fish can you eat? What foods can you eat on diet No. 5?

1. Yeast dough products: day-old rye bread; wheat bread made from first and second grade flour, slightly stale. Products made from non-yeast dough: pies and pies baked in the oven, filled with boiled fish or meat, with low-fat cottage cheese, apples; cookies or dry biscuit.
2. First hot course: milk soups with pasta; soups with vegetable broth - cereal or with vegetables, fruit soups; borscht, beetroot soup and vegetarian cabbage soup. If it is difficult to refuse fried flour, it should be dried in a frying pan without adding fat or changing color.
3. Allowed only if baked after boiling in the oven; fish dumplings, meatballs, soufflé.
4. Meat and poultry: lean, without fat, tendons and rough connective tissue; poultry meat without skin; lamb, beef, pork, rabbit, chicken, turkey - boiled, followed by baking in the oven (whole and chopped pieces); meat products: milk sausages, cabbage rolls, pilaf without hot spices with boiled meat.
5. Low-fat dairy products: milk, acidophilus, kefir cottage cheese. Dishes made from low-fat dairy products: casseroles, puddings, lazy dumplings, sour cream as an addition to other dishes, mild cheese.
6. Refined vegetable oil; butter in limited quantities for sandwiches and as an ingredient in ready-made dishes.
7. There are no restrictions when choosing cereals for soups and porridge, but buckwheat and oatmeal are preferable; pilaf with carrots and dried fruits, boiled pasta with minimal fat, krupenik, pudding with cottage cheese, manna with low sugar and fat content.
8. Fresh egg dishes: soft-boiled egg, oven-baked omelet, chicken yolk - 1 per day.
9. Various vegetables in raw, boiled and stewed form as a side dish or individual dishes: cucumbers, tomatoes, carrots, sweet peppers, red cabbage, beets. Salads, unacidified sauerkraut, green peas in the form of puree, onions and boiled leeks.
10. The list of snacks includes: fruit salads; fresh vegetable salads; vinaigrettes with scalded onions and mild pickled vegetables, for example sauerkraut; mild squash caviar without fried components; salads from boiled fish, seafood, boiled lean meat; dietary varieties of sausage: milk, children's, doctor's and similar types; lean ham; the cheese is mild and low-fat.
11. The following fruits and berries are allowed: all non-acidic ones in fresh, baked and boiled form, with a minimum amount of sugar: compote, jelly, jelly, mousse, marshmallow, marmalade, unsugared jam, honey, sweets without chocolate, sugar in a minimum amount, sometimes replacing sorbitol or xylitol.
12. As for drinks, diet No. 5 allows: juice from vegetables, berries and fruits; coffee with milk; black and green tea; rosehip decoction and wheat bran decoction.
13. For sauces and spices, preferably: fruit, non-sour, sweet toppings; cinnamon; parsley; dill; sour cream sauce; vegetable or milk sauce, containing flour dried in a frying pan, without fat and color change.

What to eat fish with at pp. How to eat fish while dieting?

How to eat fish correctly while on a diet? Of course, you can eat this product during lunch, but it will be healthier to leave the fish for dinner. You can follow a special diet, which involves not only eating fish in the evening, but also other restrictions.

So, a weekly diet allows you to eat eggs, cottage cheese, vegetables, yogurt, green apples. You can drink green tea and mineral water. You should eat fish not only in the evening, but also at lunch.

Here is the diet menu:

• in the morning: egg, yogurt, greens, apple and tea;
• lunch: fish, cottage cheese, salad, tea;
• dinner: fish, stewed or fresh vegetables, green tea.

For a snack, you can use apples or cottage cheese. The menu is not very varied, but satisfying.

You can use other diets that allow the consumption of fish. Or you can just stick to proper nutrition. That is, reduce the amount of baked goods, sweets, and include a lot of vegetables and fruits in the menu. At the same time, there is fish for dinner almost every day, but it must be properly cooked. Fried fish is not suitable for a diet or proper nutrition.

Here is a sample menu:

• breakfast: porridge or omelette, tea, bun;
• snack: fruit or yogurt;
• lunch: vegetable soup, cutlet, stewed vegetables, salad, compote;
• afternoon snack: cottage cheese with berries;
• dinner: fish with vegetables, kefir.

You can choose any fish dishes for dinner; the recipes are quite varied. You can simply boil it and serve with a salad, or you can make a fish casserole or fish cutlets. Fish stewed with carrots and onions is perfect for dinner. That is, there is a large choice. If you eat fish for dinner, you can not only lose weight, but also improve your health.