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Tuna is good for weight loss. Image Credit: Eugene03/iStock/GettyImages Tuna boasts a reputation as a health food, and for good reason; it's loaded with essential nutrients that boost your overall health and well-being. It's also good for weight loss, thanks to its high protein content and relatively low calorie count. Serve your tuna with low-cal and low-fat mix-ins to promote weight loss, and choose low-mercury varieties of tuna as your healthiest option. Always consult a medical professional before starting a new diet, and see a nutritionist or registered dietitian for help planning your diet regimen. The use of a calorie counter app is also a great tool to help stay on track. TipTuna is an excellent source of protein and can be low in calories and makes a healthy addition to any weight-loss diet. Tuna Can Fit Your DietAs long as you choose the right kind, tuna is a moderate source of calories, which makes it appropriate to include in a weight-loss diet. Your best bets are tuna steak, or tuna canned in water. A 3-ounce portion of tuna steak, cooked over dry heat, is 112 calories, while a half-filet is 203 calories. And 3 ounces of light tuna, packed in water, is just 72 calories — or 142 calories per can. Tuna canned in oil is a higher-calorie option. While some types of tuna are packed in heart-healthy oils, like olive oil, they can be harder to fit into a calorie-controlled diet due to this higher calorie content. A 3-ounce serving of tuna canned in oil contains 168 calories, and a can will set you back 339 calories. If you're currently eating a can of tuna canned in oil twice per week, switching to tuna canned in water will help you lose more than 5 pounds in a year, even without making other diet changes (339 - 142 = 197 calories saved x 2 x 52 weeks = 20,488 calories saved; divide by 3,500 to get 5.85 pounds). Tuna's Protein Helps You LoseTuna is a great weight-loss food thanks to its high protein content. In addition to providing amino acids that your body can use to build muscle tissue — a process that boosts your metabolism — protein helps with weight loss because of its high thermic effect. Protein is hard to digest, and its high thermic effect means that your body burns more calories in breaking down protein than it does breaking down carbohydrates and fats, so eating more protein-packed foods boosts your overall calorie burn. Eating 3 ounces of tuna steak boosts your protein intake by 24 grams, while 3 ounces of tuna canned in water offers 17 grams of protein. That's a significant amount toward your daily protein needs — 56 and 46 grams for men and women, respectively. Tuna Has Other Important NutrientsTuna also comes packed with other essential nutrients, which help keep you healthy while you lose weight. For example, a 3-ounce serving of tuna in water offers 36 percent of the daily value for vitamin B12 — a nutrient that aids in oxygen transport, which is essential for supporting an active lifestyle. Tuna is also high in phosphorus — a mineral found in your cell membranes and DNA — and selenium, an antioxidant mineral that protects your tissues from damage. Just one serving of canned tuna provides 86 percent of your daily selenium needs. Tuna also contains a small amount of omega-3 fatty acids, which are specialized fats that boost heart health and support brain function. Serving Choices Are ImportantWhile tuna itself is good for weight loss, not every dish featuring tuna is slimming. For example, tuna salad made with lots of mayonnaise can add hundreds of calories, along with unhealthy fats abundant in mayo. Instead, make tuna salad with nonfat cottage cheese or plain, nonfat Greek yogurt. These mix-ins will add creamy texture with little fat, and they're also high in beneficial protein. Or add chunks of canned or grilled tuna to a spinach or kale salad, or top your tuna steak with a healthy pineapple-mango salsa. Keep your mercury intake in check by choosing chunk light tuna, recommends Harvard Health Publishing. It's lower in mercury than other varieties, like white tuna, so it offers a safer and more healthful option. The tuna diet was formulated by Dave Draper to get the body into fat-loss mode. This short-term diet plan involves taking tuna with foods that offer fewer calories. So, how does this diet actually work? Well, it helps you enhance your metabolism, lose water weight, and develop lean muscle. If you are among those who are trying to cut down on your weight and aiming for a lean and fit body, try the three tuna diet plans listed in this article. However, it is better to consult your doctor before embarking on this weight loss diet. Keep reading to learn more! In This Article
What Is The Tuna Diet?
iStock The tuna diet is a low-calorie, low-carb, high-protein diet that aids weight loss. In this diet, you will have to consume tuna fish two to three times a day, along with water. You can eat tuna with other protein-rich, fiber-rich, low-calorie foods to keep your taste buds alive and protect the body from a drastic change. Is The Tuna Diet Good For Weight Loss?
iStock The tuna diet plan is the fastest way to lose weight as your calorie intake is restricted. You only consume protein-rich (3 oz. tuna fish contains 21 g of protein) tuna fish (1). This diet plan is effective for short-term results. Studies have found that a hypocaloric (low-calorie) diet with high protein intake (2.4 g per kg body) helps to increase lean body mass (LBM) and decrease fat mass when combined with exercise (2). This diet plan should be followed for three days for the desired results. The 30-day tuna diet is not recommended as it hampers your metabolic system, and you might gain the weight back once you go off your diet. Why You Should Choose The 3-Day Tuna DietHere’s why you should choose the tuna diet:
iStock Day 1
Why This Works
You can substitute any of the above-mentioned foods (except tuna) with the foods mentioned below. Substitutes
It is important that you exercise to expend the energy. Here is a workout plan for you. Day 1 Workout Plan
How You Will Feel By The End Of Day 1Day 1 is quite simple and easy to follow. You would be happy to complete Day 1 successfully and look forward to Day 2. Day 2
Why This Works
If you are allergic to any of the above-mentioned foods or a picky eater, try these substitute foods. Substitutes
On Day 2, you need to help your body burn calories by working out. Here is a workout plan for Day 2. Day 2 Workout Plan
iStock
How You Will Feel By The End Of Day 2By the end of Day 2, you will feel lighter and more active. Since you will be eating a lot of fiber and protein, you will not feel the urge to snack on junk food. This will also boost your confidence, and you will be more interested to see what Day 3 of this diet has in store for you. Day 3
Why This Works
Are you allergic to any of the foods mentioned in the diet chart? Or, are you a picky eater? Whatever the reason is, here is a food substitute list for you. Substitutes
You also have to work out on the last day of the tuna diet plan. Here is a workout plan for Day 3. Day 3 Workout Plan
How You Will Feel By The End Of Day 3As this diet plan is low in calories and carbs, you will lose a lot of water weight by the end of Day 3 and look less bloated (13). This will make you appear slimmer. Since you will be on a high-protein diet and eat healthy fats, complex carbs, and dietary fiber, you will look fresh and toned. You will definitely love the results of being on the 3-day tuna diet. But what happens after Day 3? Do you go back to eating junk and high-sugar containing foods? No! Here’s what you should do. What You Should Do After Day 3
iStock Though you will lose the water weight and kick-start your metabolism and fat mobilization, you have to help your body start melting the fat by making the following changes in your lifestyle: 1. Follow A Nutritious Diet PlanInclude 3-4 servings of fruits and veggies every day. You should also consume healthy fat sources, like nuts, fish oil supplement, vitamin E supplement, avocado, and fish. Avoid snacking on junk food. 2. Shop SmartEating clean is not an expensive affair if you know how to shop smart. Avoid going to the junk food section of the supermarket. Check the labels to find out more about packaged foods. Avoid packaged fruit and vegetable juices. If possible, visit the local organic farmer’s market to buy fresh veggies and fruits at a much cheaper rate. 3. Learn To Say No To Unhealthy FoodsUnhealthy food is tempting, but that’s one of the main reasons for the obesity pandemic. Saying no to unhealthy foods will help you take baby steps towards building a fit and slimmer you. Make conscious efforts, and you will see the results. 4. Workout RegularlyWorking out only on these three days will not help you. Make it a habit to work out at least 3 hours a week. You can play a sport, learn to dance, or hit the gym. Working out will make you fit and keep health issues at bay. Your skin will start to glow. 5. Take Out Time For YourselfHave some “me time” every now and then. Building a healthy relationship with yourself is as important as any other relationship. Some quiet time to think about yourself will open many locked doors, and you will be able to see clearly without getting influenced by others. It will help you analyze your current unhealthy habits and decide what you should do to step on the healthy side. 6. Get Proper SleepSleep deprivation can also lead to weight gain (14). Therefore, you should sleep for at least 7 hours. Sleep early and get up early so that you have time to work out and have your breakfast before you head out. 7. MeditateMeditation is one of the best ways to train your brain to let go of stress (15). Depression, anxiety, dissatisfaction, and all the other negative energies will convert to satisfaction, happiness, and other positive emotions. You will learn to control your emotions and will feel calmer. The positive energy will help you to choose your lifestyle wisely, which will indirectly help you lose weight. PrecautionsDo not follow this diet plan for more than three days as it is a low-calorie diet plan. Consult your doctor before starting this diet plan. If you think this diet plan is working and want to continue, take a break of a week and then start this diet again. Do not follow this diet if you have gout and other high uric acid-related health problems. Since protein also gets converted to glucose through a process called gluconeogenesis (synthesis of glucose from non-carb sources) in the body, you should not over-consume this nutrient. Excess protein is equal to excess glucose, and it will result in weight gain if not used up as energy. In a gist, the tuna diet is a high-protein plan where you eat tuna twice or thrice a day. You can pair tuna with other low-calorie and high-fiber foods. Stick to an exercise plan when you go on this diet to see increased lean body mass and decreased fat mass. To ensure you have a variety of flavorful options, we have added a tuna diet chart to give you an idea of what you can eat when on this diet. So, scroll up and give that diet plan another look. To see sustainable results, work out regularly and follow a healthy lifestyle like sleeping on time, decreasing alcohol consumption, and meditating for stress relief. Frequently Asked QuestionsIs eating only tuna healthy? Tuna is a healthy food as it is high in protein. However, eating only tuna is nothing but a fad diet. Club tuna with a lot of vegetables and whole grains for a balanced approach. How much can I lose in the tuna diet plan? The tuna diet is a short-term approach for rapid weight loss. If clubbed with a proper exercise routine and lifestyle changes, you can lose up to 10 pounds. Make sure to check with your dietitian before starting off on this fad diet plan. Is tuna fish good for diabetics? Yes. Oily fish (like tuna) may reduce the risk of type 2 diabetes (16). Use fresh tuna fish for better control over glycemic response. Is tuna with mayo good for weight loss? Avoid mayo as much as possible if you want to lose weight. You can eat tuna with a bowl of fresh seasonal vegetables for weight loss. SourcesArticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.
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