How to eat tuna while losing weight without harming your figure?

Tuna is often used for weight loss because... This is a low-calorie product: 100 g contains 101 kcal. Fish contains little fat but is rich in protein. Dishes prepared on its basis are used to combat excess weight. Tuna in its own juice contains even fewer calories, so this product is most often included in the diet menu.

Composition and beneficial properties of tuna

A large number of useful substances contained in fish have a beneficial effect on the body. The most valuable component is polyunsaturated fatty acids Omega-3 and Omega-6, which bring great benefits to the cardiovascular system, improve brain function and the appearance of the skin. Meat is rich in vitamins, amino acids, macro- and microelements, thanks to which the musculoskeletal and immune systems are strengthened.

Tuna contains:

• proteins, fats;
• B vitamins;
• macroelements: calcium, potassium, chlorine, phosphorus, sulfur, sodium, magnesium;
• trace elements: - iodine, iron, zinc, chromium, fluorine, nickel, copper, manganese, cobalt;
• sterols: Omega-3 fatty acids, cholesterol;
• saturated fatty acids.

Due to the large amount of protein, tuna is included in the diet. Anyone who wants to lose weight in the stomach and other problem areas should use this product every day.

Fish contains iodine, so its regular inclusion in the diet helps prevent the development of thyroid diseases caused by a lack of this element. In addition, weakness, impotence, and chronic fatigue, which are the first signs of iodine deficiency, disappear.

Macro- and microelements, as well as B vitamins, have a positive effect on the condition of nails, hair and skin. Fatty acids and some minerals have a beneficial effect on the cardiovascular system. Regular consumption of tuna helps reduce the risk of heart disease.

Such fish is considered a safe and environmentally friendly product, since its meat is rarely susceptible to infection and parasites. But you should still eat it after special processing.

Tuna is often included in the diet to prevent cancer, because... Scientists have proven that regular consumption of meat reduces the likelihood of tumors.

The rich composition of fish has a positive effect on the nervous system. Dishes based on it lift your spirits and give you a charge of vivacity. The use of such a product increases resistance to stress, since nervousness and stress become the causes of the development of many serious diseases.

Including fish in your diet can normalize blood sugar levels and reduce cholesterol. Tuna is used as a preventative against arthrosis and arthritis. Its meat reduces pain in joint diseases.

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.

Conservation

Storing and transporting fresh fish is an expensive proposition. In most countries, tuna canned in its own juice is preferred. This method allows you to preserve all the beneficial properties of fish. Another option is preservation in oil. With this method, tuna retains its density and shape, and the manufacturer gets the opportunity to enrich its taste with natural additives. Finally, lovers of delicate texture should pay attention to tuna pastes: an ideal dietary dish that children really like.

Prompt preservation of fresh fish is not an easy task. Canned goods from Korea Dongwon, presented in our assortment, are an example of the manufacturer’s thoughtful and attentive approach. Fish production is carried out by the company's own fleet, and primary processing and conservation are carried out directly at sea. Thanks to this, the taste of the canned product is indistinguishable from the taste of freshly prepared fish. At the same time, the price of Dongwon is quite affordable for the consumer.

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.

Tuna goes well with vegetables and herbs

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.

The combination of tuna and eggs is a real protein bomb for the body.

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.

Tuna soup - a nutritious lunch dish

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.

Fresh tuna is best boiled

Secrets of cooking tuna in your own juice

Buying store-bought canned fish does not at all guarantee the opportunity to enjoy delicious food or prepare a tasty and healthy dish with it. The contents of the jar may not be of the best quality and may not be suitable for consumption.

It’s another matter if such food is obtained at home. It is best to learn the features of the technological process from a step-by-step description of the recipe for tuna in its own juice.

To prepare fish you will need the following components:

• tuna carcass - up to 2 kg;
• laurel leaves - 3–4 pcs.;
• peppercorns - 7–10 pcs.;
• table salt - 1 tsp.

Cooking steps:

1. If the tuna is frozen, it must be thawed at room temperature, then the tail and head must be removed.
2. Clean the fish from scales and entrails, remove the black film (the easiest way to do this is under running water), rinse thoroughly, and dry with paper towels.
3. Cut the tuna into pieces up to 3-4 cm thick, sprinkle with a thin layer of salt, stir.

4. Place the fish parts in a cooking sleeve, add peppercorns and bay leaves there. You can add 1 tsp. pepper mixtures. Carefully tie the ends of the package.
5. To prevent the leakage of meat juice, which is released during the cooking process, you need to use 2 or even 3 bags and secure the edges well.
6. Fill ½ of the pan with drinking water (taking into account the size of the fish workpiece), lower the sleeve into the liquid, heat it to a boil, then reduce the heat to minimum. Cook the product for 3.5–4 hours.
7. Take out the package with tuna pieces, carefully open the film, remove the parts of the fish along with the aromatic juice.

The finished dish can be served immediately to the table to enjoy the divine taste of the delicacy.

Efficiency in losing weight

The effectiveness of using tuna for weight loss lies in the fact that it is a low-calorie product. Thanks to the high content of Omega-3 fatty acids in fish, the body functions properly and receives enough energy for the whole day. This nutritional system includes the consumption of other healthy foods, including vegetables and fruits. They are nutritious and make it easier to endure a strict three-day diet.

The reason for the effectiveness of the tuna weight loss technique is that this product contains little fat (0.8% per 100 g). Moreover, these fats are unsaturated, i.e., considered healthy. Such food contains a lot of protein (28% per 100 g), which does not allow fat to be deposited in the body.

A tuna nutrition system will help you lose weight if you adhere to the following rules:

1. You should exercise regularly. Every day you need to spend 30 minutes on this. If you can’t do this every day, then you can go to the gym 3-5 days a week and train for about an hour, which allows you to burn extra calories.
2. You need to drink 2 liters of water. This allows you to remove toxins from the body and reduce fluid retention, which causes swelling.
3. Fruits and vegetables should be eaten without restrictions. Tuna goes well with them. As a result, the body is saturated with essential nutrients. Vegetables and fruits reduce appetite because they contain large amounts of fiber.
4. It is recommended to eat 5-6 times a day. Dividing food into smaller portions reduces cravings between meals.

They drink tea without sugar, and use any vegetables for salad.

Contraindications and possible harm

Tuna causes minimal harm to health. Like any fish, it can accumulate mercury. Poisoning with such a substance causes the following symptoms: convulsions, numbness, problems with memory and vision. When including canned tuna in your diet, you need to consider how much salt and sodium it contains. To minimize harm, you should use fish in its own juice during the diet and be sure to wash it before adding it to the dish.

This product is contraindicated in the following cases:

• pregnancy and lactation;
• renal failure;
• allergy to this fish;
• children under 3 years of age.

Recipes

There are many recipes for preparing tuna dishes that are used in proper nutrition.

Diet salad

This dish is well suited for those losing weight who want to quickly lose weight. Diet tuna salads are low-calorie, healthy, tasty, light and nutritious.

The following components will be required:

• tuna - 200 g;
• lettuce - 1 bunch;
• tomatoes - 3 pcs.;
• green onions - 50 g;
• olive oil - 1 tbsp. l.;
• lemon - quarter;
• soy sauce - 1 tbsp. l.

The lettuce leaves are washed, torn into small pieces by hand and placed on a dish. Tomatoes are cut into large slices and placed on torn leaves. The fish is boiled, cut into large pieces and placed on top. Mix olive oil and lemon juice, add soy sauce and season the salad. The finished dish is decorated with finely chopped onions.

With egg

For this salad you will need the following ingredients:

• tuna - 200 g;
• chicken eggs - 3 pcs.;
• low-fat natural yogurt - 50 ml;
• onions - 1 pc.;
• fresh cucumber - 1 pc.;
• greens (onion, dill) - 50 g.

The fish is boiled and cut into small slices, boiled eggs and cucumber are cut into cubes, and onions are cut into half rings. Season with yogurt, mix, place on a dish and decorate with herbs.

Exotic

For this salad you will need:

• canned tuna - 1 can;
• eggs - 2 pcs.;
• banana - 1 pc.;
• grapefruit - 2 pcs.;
• yogurt - 100 ml;
• lemon juice - 2 tbsp. l.;
• ground black pepper - 1 tsp;
• salt - 0.5 tsp.

The banana is peeled, cut into cubes and sprinkled with lemon juice. The grapefruit's skin and white partitions are removed and cut into cubes. Boiled eggs are cut in the same way. Mash the tuna into large pieces with a fork. Pepper and salt are added to the yogurt. Mix all ingredients and season with yogurt.

Mediterranean

For this dish you will need the following ingredients:

• canned tuna - 100 g;
• green salad leaves - 50 g;
• boiled egg - 1 pc.;
• tomatoes - 2 pcs.;
• lemon - half;
• cheese - 30 g;
• olive oil - 2 tbsp. l.;
• salt and ground black pepper - to taste.

Salad leaves are washed, dried, torn by hand and placed on a plate. The tuna is cut into small pieces and placed on leaves. The egg is cut into 6–8 pieces, and the tomato into slices. Place them on the salad and add grated cheese. Mix olive oil and lemon juice and pour the resulting dressing over the dish, salt and pepper.

How to cook canned tuna without a recipe - literally one, two, three times

If you don’t need an exact recipe to prepare canned tuna, you can simply mix a little mustard, preferably sweet, with natural yogurt (one), add chopped cucumbers, fresh or pickled, or even grapes (two), add the prepared ingredients to the tuna, mashed with a fork ( three). The dish is ready! It can be eaten with toast, crackers, or spread on bread. This tuna salad can also be divided into halves of sweet peppers (without seeds and partitions) or stuffed into tomatoes.

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".

How to choose ingredients for tuna in your own juice

To prepare a dish at home, you need to use high-quality fish and know the intricacies of its use:

1. The most delicious meat is located in the abdomen of the predator and is distinguished by a darker shade. The part of the abdominal flesh in the area of ​​the head is recognized as the most fatty place (o-toro). Next in this indicator is the middle zone (toro) and the tail bold section (tu-toro). The paler the color of the meat, the fattier and more appetizing it is.

2. Fresh fillet has a dark red hue and uniform texture. Uneven coloring with the presence of brown spots, as well as a specific smell, indicate that the fish is not fresh. This product is not recommended for cooking in its own juice.
3. The weight of fish with intact fins should not exceed 2 kg.
4. The maximum shelf life of a carcass is 4 days. Fish meat dries quickly, so it should be used as soon as possible.

Tuna, prepared in its own juice, has different calorie content depending on the type of fish. The main ingredients in its preparation are coarse salt, seasonings, spices and flavoring and food additives. It all depends on your own preferences.

The secret to getting the best result lies in the simple fact that there should be nothing except the fish itself and salt in the real dish (the jar with the finished product). All additional taste “scenery” is arranged when serving and serving food.