The Pescatarian Diet..A diet rich in fish guarantees you the lowest percentage of body fat

The fish diet had a strong protective effect against colorectal cancers, as well as reducing the risk of metabolic syndrome.

A few days ago, the site was revealed “Insider” (Insider) American football star Nick Bossa, 49, has the lowest percentage of body fat (3%), among the entire team, despite his weight at 266 pounds (about 120 kg).

Bosa said the secret to getting his body back to its best physical condition and making most of his weight come from muscle rather than fat is because he eats a high-protein diet and focuses on fish.

This was confirmed by other colleagues, such as NBA star Kevin Love, 33, who said that his reliance on fish as a major source of protein helped him avoid injury, and preserve his energy as an old player, and Pro Paul (24 years), central defense, said. Team, his body fat percentage was among the lowest in the team.

They all credit this to a diet that replaces meat with fish, or what is known as a diet “Pescatarian” (Pescatarian diet) which appeared in the early nineties of the last century.

A vegetarian diet that prefers fish

Before making any attempts to follow a diet program, Malia Fry, a certified dietitian and fitness specialist, alerts to the importance of consulting a health care provider, or a certified dietitian, before embarking on a new healthy diet, especially for those who suffer from diseases such as heart, diabetes or disorders. Digestive; “Because no one feeding style can fit all,” the best balanced diet plan that fits 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 eggs and dairy products as well) to their vegetarian diet, from time to time, or at every meal. and indicate Research He notes that vegans rank among those who eat better diets than people who consume meat, “in terms of nutrient quality”.

The term “Pescatarian diet” came from the combination of the word “pesce”, which means fish in Italian, and the word “vegetarian” to denote “a vegetarian diet that includes getting protein and omega-3 fatty acids, from fish and seafood, as well as to many vitamins and minerals, from vegetables, fruits, whole grains, nuts and high-fiber foods,” according to certified expert Chrissy Carroll.

The fish diet is often compared to the Mediterranean diet, given that fish is a major source of protein in both diets, and because they focus on lean foods. There is one major difference, however, as a moderate amount of red meat is allowed in the Mediterranean diet.

The term pescatarian came from the combination of the word “pesce” which means fish in Italian and the word “vegetarian” (Deutsche Welle)

Least Strict Diet

The fish diet is not a weight loss program, but rather a lifestyle for those who prefer a less strict diet, characterized by the flexibility of the eating plan to include a wide range of compatible foods, without specific restrictions on quantities and calories; You can eat main meals and snacks, whenever you want, and as much as you like. On this system, the number of calories you need varies based 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 to keep them low in calories and fat, along with regular exercise and avoiding overeating, so you can maintain your weight in the long term, says Fry.

Which can happen when you replace meat-based meals with fish-based meals, which cuts calories and fats from your diet, makes it easier to get enough protein from adding seafood, and helps you reach and maintain a healthy weight.

As for pregnant and breastfeeding women, it is recommended for them to avoid raw fish (such as sushi), and to check the levels of mercury in the fish they eat, especially swordfish, mackerel and tuna, according to the US Food and Drug Administration. (FDA).

Sushi Japan Sushi NutritionPregnant and breastfeeding women are advised to avoid raw fish such as sushi (Getty Images)

The health benefits of pescatarians

Fish is one of the foods rich in health benefits, as it is low in saturated fats, and is rich in important nutrients, such as high-quality protein, iodine, vitamin D, and omega-3 fatty acids that are very important for the body and mind, according to for research.

While others take a supplement in the form of capsules to get the recommended daily amount of omega-3, all you need to do is add fish to other healthy foods in your meals, to reduce the risk of heart attacks and strokes, the two most common causes of premature death. In the world.

One has indicated Studies The study, which took more than 10 years, found that Pescatarians had a 22 percent lower risk of dying from heart disease, compared to regular meat eaters.

as shown study It was published in 2015 that the fish diet had a strong protective effect against colorectal cancers, as well as reducing the risk of metabolic syndrome, which includes conditions such as insulin resistance, high blood pressure and obesity. This was corroborated by a study that found that women who followed a Pescatarian diet gained 2.5 pounds (1.1 kg) each year, less than women who ate meat.

و .ظهرت study Others found that those who followed this fish diet had a 4.8% lower risk of developing diabetes, compared to meat eaters who had a 7.6% lower risk.

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