There is little doubt that losing weight has been one of the most widely-discussed subjects of the year and a recent trend involves pescatarian diet plans. What does this approach entail? How will the body adjust to such a change? Are there any specific foods to include? Whether you are hoping to reduce your body mass index or you are instead simply looking for a tasty change from the norm, you should be pleased with the information outlined below.
What Exactly is a Pescatarian Meal Plan?
The broadest definition of this diet involves individuals who primarily rely upon fish and seafood in order to obtain vital nutrients. However, we should mention that this does not necessarily have to represent an all-or-nothing approach. Some may still include other foods such as eggs and dairy products. This primarily depends upon one’s nutritional requirements as well as personal goals.
What Happens to the Body When Embracing a Pescatarian Lifestyle?
Pescatarian diets have been embraced by certain cultures (particularly Mediterranean peoples) for thousands of years and this is no accident. As fish and seafood are quite healthy food sources, they can cause a number of metabolic changes to occur within the body.
Some studies suggest that diets rich in fish may help to decrease the chances of developing type-2 (adult-onset) diabetes later in life. Evidence also seems to support the fact that pescatarian meals are associated with lower levels of cholesterol as well as moderate drops in blood pressure over time. Some additional observations worth noting include:
- Reduced risks of cardiovascular disease and heart attack.
- Fish diets reduce plaque within the arteries (a condition known as atherosclerosis).
- The likelihood of suffering from a stroke may also be decreased.
What are some of the reasons why this type of diet could provide a host of unique metabolic advantages? These tend to involve the substances contained within the foods. We’ll now take a closer look.
What Typical Foods Comprise a Low Carb Pescatarian Diet?
Fish and seafood tend to represent the bulk of pescatarian dietary habits. The main advantage here is that fish is an excellent source of protein. Furthermore, most fish do not contain levels of saturated fat associated with red meat. This is obviously advantageous in terms of cardiovascular health alone.
Many experts will likewise cite the presence of omega-3 fatty acid chains. These “healthy” fats (omega-3, 6, and 9) help to prevent the accumulation of plaque within the arteries. Not only will this lower blood pressure (as mentioned above), but the chances of developing atherosclerosis are likewise reduced. Here are some typical options that will normally define a pescatarian food list:
- Fresh fish (salmon, tuna, whitefish, and sardines).
- Canned fish in water or olive oil.
- Fresh shellfish (clams, scallops, oysters and shrimp)
There is nonetheless an impressive level of flexibility. For instance, those who wish to adopt a high protein pescatarian meal plan will tend to focus solely upon fish such as salmon. They could also choose to combine other sources including eggs and non-fat yoghurt.
Are There any Disadvantages to this Type of Diet?
The professionals at Spatz3 always want to present a fair and balanced review of any diet plan. This is why we also hope to highlight some potential drawbacks of pescatarian dietary habits. One observation involves mercury. This heavy metal is contained within many fish. When consumed in large quantities, mercury can lead to adverse health effects over time. Another potential issue is associated with the cost of the lifestyle itself. Certain foods (such as farm-raised salmon) can be quite expensive. Those who are governed by tight budgets could therefore find it difficult to make ends meet while still obtaining the nutrients that their bodies require.
The "Wave" of the Future?
Pescatarians are certainly nothing new and the diets themselves are here to stay. This is also an excellent approach for those who are concerned about obtaining adequate amounts of protein while not becoming exposed to high levels of fat and cholesterol. The good news is that fish and seafood can be prepared in many different ways; easily accommodating even the most specific of tastes.
If you are hoping to increase the weight loss benefits you may already b experiencing with the help of the adjustable Spatz3 gastric balloon, a pescatarian diet could represent just what the proverbial doctor ordered!