The fish diet had a strong protective effect against colorectal cancers, as well as a reduced risk of developing metabolic syndrome.
Since the discovery of the site “Initiated” (Insider) American football star Nick Bosa, 49, has the lowest body fat percentage (3%) of the entire team, despite weighing 266 pounds (about 120 kg).
Bosa said the secret to bringing his body back to the best physical level and getting most of his weight to come from muscle instead of fat is due to his high-protein diet and he focuses on eating fish. .
This was confirmed by other colleagues, such as NBA star Kevin Love (33), who said his reliance on fish as a major source of protein helped him avoid injuries and preserve his energy as a As a forward player, and the Pro Bowl (24) said, center back team, his body fat percentage was among the lowest on the team.
And they all attributed this to a diet that replaces meat with fish, or what is called a diet “Piskarian” pescatarian diet appeared in the early 90s of the last century.
A vegetarian diet that favors fish
وقبل خوض أي محاولات لاتباع برنامج حمية غذائية، تنبه ماليا فراي، اختصاصية التغذية واللياقة البدنية المعتمدة، إلى أهمية استشارة مقدم الرعاية الصحية، أو اختصاصي تغذية معتمد، قبل الشروع في الالتزام بنظام غذائي صحي جديد، خاصة لمن يعانون من أمراض كالقلب أو السكري أو اضطرابات Digestive; Because no one eating style is right for everyone, the best diet is a balanced diet that matches your lifestyle.
As for the “pescatarian” fish diet, it is a system known as “pisco vegetarians”, or vegetarians who do not eat meat, but add fish and seafood (and perhaps also eggs and dairy products) to their vegetarian diet, once in a while on the hour or with each meal. She points out Research Pisco-vegetarians rank among those who follow a better diet than people who eat meat, “in terms of nutritional quality”.
The term “pescatarian diet” comes from a combination of the word “pesce”, which means fish in Italian, and the word “vegetarian” to refer to “a vegetarian diet that includes obtaining protein and omega-fatty acids 3 from fish and seafood, plus a wealth of vitamins and minerals, from vegetables, fruits, whole grains, nuts and high-fiber foods,” says certified nutritionist Chrissie Carroll.
The fish diet is often compared to the Mediterranean diet, since fish is a major source of protein in both diets and because they focus on lean foods. There is, however, one major difference: a moderate amount of red meat is allowed on the Mediterranean diet.
Less strict diet
The fish diet is not a weight loss program, but rather a way of life suitable for those who prefer a less strict diet, characterized by the flexibility of the diet to include a wide range of compatible foods, without restrictions specific on quantities and calories. You can eat main meals and snacks whenever you want and as often as you want. On this diet, the number of calories you need varies depending on your goals, whether you want to lose weight, maintain weight, or gain weight.
If you’re looking to lose weight, you’ll need to control your portions so they’re low in calories and fat, exercise regularly, and avoid overeating, so you can maintain your weight over the long term, says Frey. .
This is what can happen when you replace meat-based meals with fish-based meals, which reduces calories and fat in your diet, facilitates protein intake through the addition of fruits of sea and helps you achieve and maintain a healthy weight. .
As for pregnant and breastfeeding women, it is recommended that they avoid raw fish (such as sushi), and check the mercury levels in the fish they eat, especially swordfish, mackerel and tuna, according to the US Food and Drug Administration. . (FDA).
The health benefits of pescatarians
Fish is one of the foods with the most health benefits because it’s low in saturated fat and rich in important nutrients, such as high-quality protein, iodine, vitamin D, and acids. omega-3 fats which are very important. for body and soul, according to Dr. for research.
فبينما يأخذ الآخرون مكملا غذائيا في شكل كبسولات للحصول على القدر اليومي الموصى به من أوميغا 3، لا يحتاج الأمر منك أكثر من إضافة السمك إلى الأطعمة الصحية الأخرى في وجباتك، لتسهم في التقليل من خطر الإصابة بالنوبات القلبية والسكتات الدماغية، وهما السببان الأكثر شيوعا للوفاة المبكرة In the world.
someone pointed out studies The study, which took more than 10 years to complete, found that pescatarians had a 22% lower risk of dying from heart disease than regular meat eaters.
as shown to study It was published in 2015 that the fish diet had a strong protective effect against colorectal cancers, while reducing the risk of developing metabolic syndrome which includes conditions such as insulin resistance, high blood pressure and obesity. This is backed up by a study that found that women who followed the “Pescatarian” diet gained 2.5 pounds (1.1 kg) less each year than women who ate meat.
watch to study Another is that those who follow this fish-based diet have a 4.8% lower risk of developing diabetes, compared to meat eaters, who have a higher risk of developing diabetes, 7.6%. %.