Eat Fish

Food That Help Lose Weight, It Starts With Fish

Hello, welcome to Losing Weight With Pat. I’m here to help you slim down. Let’s talk Fish, yes Fish. Fish can help you shed those pounds.

Fish is probably the best form of meat you can eat. Look at the Islanders and Asian people. They eat Fish and Rice just about all the time and look at them. They live longer. Also, they are healthier.

Just about any fish are healthy, but not all can help you lose weight. I’ll you give four kinds of fish that will help lose weight and are very healthy:

Eat Fish, you will love it
  1. Halibut
  2. Rainbow Trout
  3. Scallops
  4. Sardines 

There are plenty more fish out there that will help. These five will help you get started. First, let me say that food alone will not help you lose weight. Plenty of sleep, good exercise and the right frame of mind can go a long way with weight loss.


Halibut, if you watch Hells Kitchen with Chef Ramsey, they cook Halibut quite often. That’s when I started researching Halibut. It looked so good I just had to have some. Halibut is great for weight loss which I’m going to get into.

Halibut is great tasting fish

Halibut is a popular flatfish with a fresh and unique taste. It has a delicately sweet flavor making it people’s favorite fish.

Halibut is very fulfilling. It is ranked #2 next to boiled potatoes in the fullness department.

Halibut can give you an entire day’s worth of omega three fatty acids and are low in fat. The low fat means fewer calories. This will provide quality of the protein you can’t get with red meat, chicken or pork.

Halibut is cholesterol-free and does not have as much fat as other animal protein. If you were to get an 8-ounce rib eye steak, you would get 17 grams of fat, with 5 grams of the bad fat known as saturated fat. Halibut fillet at the same size only carries 7 grams of fat with 1 gram of saturated fat.

Halibut is a very good source of magnesium. This will improve the flow of blood, oxygen, and nutrients throughout the body. Halibut can also protect you from having fatal abnormal heart rhythms and making less blood clot in arteries. One other benefit I’ll throw at you, Halibut can also lower the risks of certain strokes.

Rainbow Trout

Trout is one of the best fish you can add to your diet. If you eat Trout, it’s best to get farmed rainbow trout over wild lake trout. The reason for that is Rainbow Trout is freshwater trout.

Rainbow trouot
Rainbow Trout is another great tasting fish

A cooked serving of farmed Rainbow Trout has 981 milligrams of omega-3 fatty acids eicosapentaenoic acid. and docosahexaenoic acid. The exceeds the amount you need for your daily intake.

Trout contains 6 grams of total fat, 1.4 grams of saturated fat and 60 milligrams of cholesterol in a 3-ounce service. So again this is a great alternative to losing weight instead of eating beef, pork, and lamb. These contain a lot more saturated fat and cholesterol. Trout also contains 21 grams of protein.

Trout, like much other fish, can lower your health risk dramatically. Also, Trout can prevent neurological disorders like dementia, depression, bipolar disorder and Alzheimer’s disease.


Here is another fish that you can find in Hell’s Kitchen. They cook this often for an appetizer. Scallops are great because of the low-fat protein they provide. Scallops have a soft fleshy texture and delicately mild sweet flavor.

This is one of my favorites, Scallops

Only 3 ounces of steamed scallops gives you 18 grams of protein, with less than 1 gram of fat, .2 grams of saturated fat and only 95 calories.

The best benefit that I have found with Scallops is you will meet your daily needs of B12. This can prevent deficiency symptoms such as anemia, fatigue, depression, and problems with memory. Think I should start eating more the way my memory is. LOL.


Sardines are very tasting and can help with your weight loss goals.Sardines are named after Sardinia, the Italian island where large schools of these fish were once found.  Besides being delicious,  they have unique properties that help us lose weight and improve health. The best thing about Sardines is that they are very cheap. You can eat Sardines for a great snack instead of the junk you usually eat.

Sardines make a great snack

1 cup about 89 grams of Sardines does have more fat than other fish. It contains 9.3 grams of fat with 2.4 of it being Saturated fat. Sardines have 166 calories and 18.6 grams of protein. The only bad thing about this fish is that the Cholesterol is high. It contains 54.3 grams. So if you need to stay away from Cholesterol I would not recommend eating Sardines on a regular basis.

Sardine is a great source of vitamin B12 ranking this has one of the healthiest foods in the world. Also, sardines can promote healthy bones. Being rich in Protein, Sardines can help keep your immune system strong, and transport proteins that deliver oxygen and nutrients throughout our bodies.

My Final Words

Eat more fish is all I can really say. Make it an alternative to eating meat. Start off slowly. Maybe one day a week at least and as the month goes on you can increase how much fish you eat a week.

Oh boy, writing this post is making me hungry.

So if you have any questions or input about this post I would be glad to hear them. Thank you for visiting Losing Weight With Pat.





4 Comments Add yours
  1. Hi Pat!
    I truly believe eating fish leads to a slimmer waistline. I came from the Philippine Islands and our main staple is rice and fish, and vegetables that of course my family grow in our backyard garden and in the farm.
    Before I came to the US, my figure was small, now I am large. As the saying goes, “when you’re in Rome, be a Roman”. I had Americanized my diet. Now I do 1 hour of vigorous exercise 5-6 days a week and moderated my diet. I am now in better shape.
    Best wishes.

  2. Hi Pat,

    Some real good tips here. I love fish and sushi. I like to have at least one meal a week with one of these dishes. Just had some tuna sushi mixed in a tossed salad last night. If you like sushi give it a try. The bonus is you get your veggies as well.


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