Pescatarian Meal Plan: Why This Fish-Centric Diet Is Exactly What The Doctor Ordered

Why Do We Use Pescatarian Meal Plan?

Are you interested in living on a plant-based diet but not willing to give up all kinds of meat? You could achieve this eating routine through a pescatarian meal plan. It’s true that this eating plan is not as popular as the vegan, vegetarian, Mediterranean, or keto diets, but the pescatarian meal plan could possibly best help you achieve your weight loss goals.

In recent years, plant-based diets such as veganism and vegetarianism have been gaining popularity. Many people claim that such diets have offered them multiple benefits, not the least of which is weight loss. Despite this, not everyone is willing to give up their meat consumption. Here is where a pescatarian diet can be a right fit, so what are the health benefits could you get by trying it out?

What Is A Pescatarian Diet Plan?

A pescatarian meal plan is mainly a vegetarian or plant-based diet wherein participants get their protein supply from fish and fish products. It is known as one of the branches of a vegetarian diet. This makes it a bit special because when most people think about vegetarianism, they tend to believe that it involves eating nothing but plants, which means excluding all meat, poultry, and fish.

A pescatarian meal plan definitely shows us a different variation of common vegetarian diets. Types of vegetarians include (18)

1. Lacto-Vegetarians

They do not eat meat, fish, poultry and eggs, as well as foods that contain them. However, they can consume dairy products, such as milk, cheese, yogurt and butter.

2. Ovo-Vegetarians

They eat eggs but exclude meat, poultry, seafood and dairy products.

3. Lacto-Ovo Vegetarians

Their diet excludes meat, fish and poultry, but allows dairy products and eggs.

4. Vegans

Yes, vegans are vegetarians too. Their eating plan excludes meat, poultry, fish, eggs and dairy products, including foods that contain all these products. They exclude all food that is derived from animal sources.

Pescatarians are also known as peso-vegetarians.

Why Is Fish Not Meat?

Since the pescatarian meal plan allows fish but not other types of animal flesh, some wonder why fish is not considered meat. This depends on several things. They include (11)

  • Religion

Catholics during Lent, refrain from eating meat on Fridays. However, they only abstain from meat from warm-blooded animals. Since fish are cold-blooded, they have been exempted from this rule during lent.

  • The Presence Of Fur

Others claim that meat only comes from animals that are covered by flesh with fur. Those who think like this do not consider both fish flesh and chicken muscle as meat.

  • Warm Or Cold-Blooded

Even without religion being a factor, some people believe that meat is only from warm-blooded animals such as cattle, chickens, pigs, sheep, and birds. Since fish do not fall into this category, then they are not meat sources.

What Don’t Pescatarians Eat?

Do pescatarians eat eggs? It depends on who you ask. Some say that a pescatarian meal plan does not include eggs(18) while others say that eggs are part of the diet (19). Other foods that people on the pescatarian meal plan do not consume include meat, poultry, and wild game meat. In relation to dairy, it should be noted that some pescatarians consume milk and dairy, while others do not (19).

What To Eat On A Pescatarian Weight Loss Meal Plan?

Just because you have replaced all red meat from your diet does not mean that you will automatically start losing weight. A pescatarian meal plan for a weight-loss plan must be meticulously planned with a focus on limiting the amount you eat related to calorie deficiency and exercising. You should reduce your caloric intake to between 3500 to 7000 calories a week for gradual and sustainable weight loss. This means a potential deficit of 500 to 1000 calories a day (5).

An energy deficit diet works even better when you eat the right kind of healthy meals. Here are all the foods that pescatarians can eat and their health benefits

  • Fish

Fish are among the healthiest and most nutritious foods on the planet and are the primary protein source on the pescatarian meal plan. Not only are they high in protein and iodine, but they also have vitamin D, something that most people lack. Fatty fish like salmon, trout, sardines, tuna, and mackerel have omega-3 fatty acids.

These fatty acids reduce the risk of cardiovascular diseases such as heart attacks and stroke. They also boost body, eye, and brain function. Fish may also help prevent and treat mental health-related issues such as depression.

An increased intake of omega-3 fatty acids and vitamin D could also lower your risk of rheumatoid arthritis, type 1 diabetes, multiple sclerosis and asthma in children (2).

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  • Legumes And Lentils

These include beans, tofu (soybeans), peas, and hummus (chickpeas). Lentils and legumes are both rich in protein and fiber, which keep you satiated for longer and help with bowel movements. When you are satisfied, you are less likely to overeat or snack, which helps keep your energy intake low, leading to noticeable weight loss.

In relation to your health, these foods also reduce the risk of heart diseases, lower LDL cholesterol levels, and they may reduce blood pressure and triglycerides (13).

  • Nuts And Seeds

Examples include pecans, chia seeds, peanuts, hazelnuts, flax seeds, walnuts, pumpkin seeds, cashews, and hemp seeds, among others. They are a fantastic source of protein, healthy fats, fibres, vitamins and minerals. They are also rich in antioxidants, which help combat oxidative stress, thus lowering cell damage.

Nuts such as pistachios can lower triglycerides in diabetics and obese people. Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and ‘bad’ LDL cholesterol. People suffering from diabetes and metabolic syndrome can benefit from consuming nuts and seeds because they are low in carbs and do not raise blood sugar levels.

They may also reduce inflammation and are high in fibre, which keeps your gut healthy and helps you maintain a level of satisfaction, thus reducing the number of calories you eat and absorb from meals (1). Nuts also help prevent arrhythmias, reduce blood clotting, and relax blood vessels easing blood flow (21).

Read more  Lose weight with the effective keto EGG FAST! I lost 8 pounds!

  • Dairy And Dairy Products

Dairy and dairy products have gotten a bad reputation in recent years due to factors concerning weight management issues, lactose intolerance, osteoarthritis, rheumatoid arthritis, or cardiovascular disease (9). In light of this, milk alternatives and low-fat options are taking up more and more space in the supermarket aisles.

However, dairy and dairy products have some health benefits. A glass of milk is a great source of calcium, protein, potassium and phosphorus, all of which are essential for your heart, muscles, and bone health (6). Remember that not all pescatarians consume milk. You could opt for milk alternatives such as almond milk, soy milk, oat milk, cashew milk, or coconut milk if you do not want to drink dairy.

  • Eggs

Some people do not consume the whole egg because they claim that the yolk is not good for your health. However there is plenty of evidence to suggest that having the whole egg is good and beneficial for your health. This chicken product is a complete protein, giving our body the essential amino acids it can not produce.

They are also full of nutrients, help boost the ‘good’ HDL cholesterol, may lower triglycerides, and are fantastic for your heart health. Eggs also have the antioxidants lutein and zeaxanthin that prevent eye diseases like cataracts and age-related macular degeneration (10).

  • Fruits And Vegetables

No healthy diet is complete without fruits and vegetables. Some health experts even recommend eating 5 portions of a variety of fruit and vegetables every day (20). This is because a diet rich in fruits and veggies can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which particularly relates to keeping an appetite in check.

Some of the healthiest fruits to include in your pescatarian meal plan include grapefruits, bananas, different kinds of berries, apples, avocados, apples, oranges, and mangoes (17).

  • Dark Leafy Greens

While they may still be considered as vegetables, dark leafy greens are a step above other veggies. This is because dark leafy greens have high fiber, iron, magnesium, potassium and calcium levels. They are also high in folate, which promotes heart health and helps prevent certain birth defects.

Concerning weight loss and heart health, these greens have low carbohydrate, sodium and cholesterol contents (7). This means you can eat as many leafy greens as you want in your pescatarian meal plan for weight loss without worrying about going over your calorie intake for the day. Popular and easy to find dark leafy green vegetables include Romaine lettuce, cabbage, arugula, kale, spinach, Swiss chard and collard greens.

  • Whole Grains

Examples of whole grains include whole-wheat flour, bulgur, oatmeal, whole cornmeal, and brown rice. These are also known as complex carbohydrates. Unlike refined carbs – white bread, pizza dough, pasta, pastries, white flour, white rice, and sweet desserts – whole grains are not usually stripped off their nutrients.

Whole grains are a fantastic source of fiber and other important nutrients, such as B complex vitamins, iron, folate, selenium, potassium and magnesium (23). They help maintain a steady blood sugar level, lower cholesterol and may prevent some cancers (22).

What Is A Paleo Pescatarian Meal Plan?

A paleo diet is an eating plan based on foods similar to what might have been eaten during the Paleolithic era – approximately 2.5 million to 10,000 years ago. On the paleo diet, participants rely on foods that in the past could have been obtained by hunting and gathering and at the same time, eliminate all foods that come through farming. This means that people on a paleo diet consume unprocessed meats, fish, fruits, vegetables, nuts and seeds but exclude dairy products, legumes and grains (15).

Can You Survive On A Paleo Pescatarian Meal Plan?

This could be hard. On the pescatarian side, this diet’s followers exclude eggs but consume whole grains, legumes, and some dairy. As a paleo diet follower, you mostly consume protein and do not eat any dairy, whole grains or legumes.

Thus, if you are trying to be a paleo pescatarian, following both of the two eating plans’ rules, your diet will only consist of fish, fruits, vegetables, nuts, and seeds. While this could help you lose weight, it is quite restrictive and could lead to mercury poisoning and nutrient deficiencies.

We do not recommend you switching to a paleo pescatarian meal plan. Pick either one or the other and stick to it. Please also note that a paleo diet works best for a short term and not for a long term weight loss (8).

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Can You Eat Fish Everyday?

Yes, you can. It is actually safe for most people to consume fish every day. After all, white meat is considered healthier than red meat. However, pregnant women and children should take caution. They are advised to avoid larger fish with longer lifespans, such as swordfish and tuna because they have higher mercury levels and other toxins (12).

Should I Try A Low Carb Pescatarian Meal Plan?

If you are looking to lose some weight, then this might be a good idea. A low carb meal plan is one that restricts carbohydrates, such as those found in grains, starchy vegetables and fruit, and emphasizes foods high in protein and fat. It promotes weight loss and can improve or prevent illnesses such as metabolic syndrome, type II diabetes, high blood pressure and cardiovascular diseases.

However, drastically reducing your carbohydrate intake could cause temporary side effects such as headaches, bad breath, muscle cramps, fatigue, constipation, and diarrhea. Some more serious side effects include nutrient deficiencies, bone loss, and gastrointestinal disturbances (20). Instead of concentrating on a low carb pescatarian meal plan, it might be a good idea to focus on a well balanced diet.

Sample Of A 1200 Calorie Pescatarian Meal Plan

Meal one – Baked eggs in avocado

  • 1 large egg, 1 medium-sized avocado, 1/2 tsp chives, salt and pepper to taste

Meal two – Pineapple-blueberry smoothie

  • 1 cup pineapple chunks, 1 cup blueberries, 1 cup unsweetened almond milk, 1 tbsp peanut butter

Meal three – Baked sea bass with lemon caper dressing (3)

  • 400 g sea bass fillets, 3 tbsp extra virgin olive oil, zest of 1 lemon, 2 tbsp lemon juice, 2 tbsp small capers, 2 tsp gluten-free Dijon mustard, 2 tbsp chopped parsley

These ingredients are enough for 4 servings

Meal four – Coconut fish curry (4)

  • 1 tbsp vegetable oil, 1 onion, grated thumb-sized ginger, 3 garlic cloves, 1 tsp shrimp paste, 1 small red chilli, 2 lemongrass stalks, 1 tbsp curry powder, 1 tbsp sugar, small bunch coriander, 400 g coconut milk, 450 g skinless hake fillets, 220 g pack frozen raw whole prawns, 1 lime.

The above ingredients make 4 servings

Disadvantages Of A Pescatarian Diet

There aren’t many disadvantages of this diet. However, people are advised to stay away from fish that have a higher mercury content. Such fish include bluefish, shark, Chilean sea bass, Spanish, king, and gulf mackerel, swordfish, canned albacore and yellowfin tuna, among others (16).

The Bottom Line: Is The Pescatarian Meal Plan Healthy?

Yes, it is. The pescatarian meal plan is considered to be healthy as long as people stay away from fish that are high in mercury. For effective weight loss on the pescatarian diet, please ensure that you are eating healthy foods, exercising for at least 30 minutes a day, and consuming food while on an energy deficit. However, remember that just because this diet worked for someone else does not mean that it will work for you. Before switching to this meal plan, please make an appointment with a doctor and dietitian for professional advice in regards to your weight loss goals.

Read more  The Pescatarian Diet: Why It's Better For The Planet And Healthier in The Long Run

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 8 Health Benefits of Nuts (2019, healthline.com)
  2. 11 Evidence-Based Health Benefits of Eating Fish (2019, healthline.com)
  3. Baked sea bass with lemon caper dressing (2014, bbcgoodfood.com)
  4. Coconut fish curry (2015, bbcgoodfood.com)
  5. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
  6. Dairy: Health food or health risk? (2019, health.harvard.edu)
  7. Dark Green Leafy Vegetables (2016, ars.usda.gov)
  8. Diet Review: Paleo Diet for Weight Loss (n.d, hsph.harvard.edu)
  9. Effects of Dairy Products Consumption on Health: Benefits and Beliefs—A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases (2015, ncbi.nlm.nih.gov)
  10. Health Benefits of Eggs (2020, webmd.com)
  11. Is Fish Meat? All You Need to Know (2019, healthline.com)
  12. Is it okay to eat fish every day? (n.d, hsph.harvard.edu)
  13. Legumes: Good or Bad? (2019, healthline.com)
  14. Low-carb diet: Can it help you lose weight? (2017, mayoclinic.org)
  15. Paleo diet: What is it and why is it so popular? (2020, mayoclinic.org)
  16. The Best Types of Fish to Avoid Mercury (2020, verywellfit.com)
  17. Top 12 healthful fruits (2019, medicalnewstoday.com)
  18. Vegetarian diet: How to get the best nutrition (2020, mayoclinic.org)
  19. What Is a Pescatarian Diet? (2019, verywellfit.com)
  20. Why 5 A Day? (2018, nhs.uk)
  21. Why nutritionists are crazy about nuts (2017, health.harvard.edu)
  22. Whole Grains (n.d, hsph.harvard.edu)
  23. Whole grains: Hearty options for a healthy diet (2020, mayoclinic.org)

— Update: 04-01-2023 — cohaitungchi.com found an additional article The Pescatarian Diet: Why It’s Better For The Planet And Healthier in The Long Run from the website www.dmoose.com for the keyword pescatarian diet for weight loss.

What Is a Pescatarian Diet?

Pescatarian diet for weight loss

Pescatarian diet belongs to the vegetarian family with some notable exceptions. Animal-based products ( meat and poultry) are out of bounds as it’s predominantly a vegetarian diet. However, eggs, fish, and dairy products are on the charts. All plant-based foods are the main source of energy in this diet.

To make the matter simple, you might want to think of a pescatarian diet as a vegetarian diet with seafood.

With the inclusion of one complete protein source (seafood), you are safe from nutrient and vitamin deficiencies that are part of the vegan and even vegetarian diet at times. Pescatarian diet is a healthy, low calorie, low cholesterol, low sugar diet, and it comes with a much less carbon footprint. 

Every diet comes with some benefits: some with more than others. Pescatarian diet is a great diet and lifestyle considering it addresses the globe’s hottest issues like obesity, diabetes, heart diseases, cancer, and carbon footprint in a single stroke. 

You can find out about the nine amazing benefits of a plant-based lifestyle in detail below. 

1. Keeps Your Weight Under Control

A vegetarian diet or any mix of it helps reduce and maintain weight. This is because the greens are low in calories and fat: you can eat to your heart’s content when on a plant-based diet without worrying about calories. 

Research says that vegetarians gain much less fat even if they are not following a calorie restriction regime. This means with a plant-based diet, fat and weight loss are automatic.

Seafood means a good dose of lean protein, which means the availability of all essential amino acids. You will not just lose weight, but there are better chances of muscle growth. Your body will grow leaner, stronger, and healthier with this diet.

2. Keeps Your Heart Healthy

A vegetarian diet helps keep your heart healthy, but this benefit is even more profound in the pescatarian diet because of seafood and fish. Plant-based food is remarkably low in cholesterol, and that’s awesome news for those who need to restrict cholesterol for a healthy heart. It helps manage blood pressure (keeps it down) and cures atherosclerotic plaque – a leading heart issue.  

Seafood has proven benefits for bad cholesterol reduction and heart health. Research says that vegetarians/pescatarians are much less exposed to heart attacks. 

3. Prevents Type 2 Diabetes

Research strongly supports the assumption that a plant-based diet helps prevent and manage type 2 diabetes. Type 2 diabetes is closely connected with meat and poultry: these foods’ high heme iron content plays its part in high blood sugar. The fiber content of fruits ( a big chunk of your pescatarian diet) helps stabilize blood sugar levels.

Type 2 diabetes is mostly related to our lifestyle around high sugar, refined carbs, and a high-fat diet. The low-fat content and slow-release carbs of a plant-based diet like the pescatarian diet are perfect for controlling this disease. 

4. Improves Gut Health

Pescatarian diet for weight loss

Good bacteria in vegetables help cheer up your gut, which means a perfect digestive system. Better absorption of food nutrients leads to a strong immune system and less inflammation. Fruits improve bowel movement with their high fiber and low cholesterol. A Pescatarian diet also prevents colon and rectal cancers. 

Related Article: What Researcher Says on Improving Your Immune System to Prevent Diseases | Complete Guide

5. Reduces Carbon Footprint

Pescatarian diet for weight loss

Feel conscious about making the world a dirty, inhabitable place with your carbon footprint? Great! Many of us feel guilty that we are destroying the Earth’s precious echo system and want to do something about it. No need to feel confused about where to start; Switch to a plant diet, and that’s the best, most comprehensive step towards undoing the wrong of modernity. 

6. Antioxidants Clear Out Oxidative Stress

Plant-based foods contain natural antioxidants, which help reduce oxidative stress in your body. Oxidative stress is the buildup of free radicals caused by oxygen metabolism in the body. These free rads can cause havoc by damaging cell walls and DNA.

Plant-based foods are the perfect remedy for the oxidative mess. And this is why plant-based foods are deemed effective for preventing cancers caused by cell damage.

7. Promotes Glowing Skin and Shiny Locks

A plant-based diet like the pescatarian diet speeds up the detoxification process in the body, which will lead to fresh and healthy skin that shines internally. With more vegetables and fruits in your diet, you will not have to spend too much on skin and hair beauty. 

8. Improves Cognitive Functions

Pescatarian diet comes with some awesome and quite unexpected benefits. They may sound unrealistic, but they are backed by solid scientific research. For example, it’s less known that vegetables help keep dementia and cognitive impairment away and improve brain health. 

Vegetarian and vegan diets are criticized for their low Omega-3 and vitamin B-12 levels, but they come with real wonders not part of a meat-inclusive diet. 

9. Wards Off Inflammation

Pescatarian diet for weight loss

Our lifestyle creates a perfect scenario for inflammation. Obesity, refined sugars, fast-dissolving carbs, inactivity, and smoking are common causes of inflammation in the body. Plant-based foods can reverse the damage and naturally reduce inflammation in a pescatarian diet.

Related Article: What Is Nutrition? Discuss the Basics of Nutrition in a Nutshell


— Update: 05-01-2023 — cohaitungchi.com found an additional article I Ate a Pescatarian Diet for 14 Days and This Is What I Found from the website blog.biotrust.com for the keyword pescatarian diet for weight loss.

If you think there is something fishy about a pescatarian diet, you’re right.

By definition, a pescatarian (or pescetarian, with an e) is one who eats similar to a vegetarian diet, yet also includes seafood, but does not include red meat or poultry. Whether or not the pescatarian diet includes dairy or eggs varies by person; however, it is worth noting that most major vegetarian organizations, including The Vegetarian Society, do not recognize pescatarians as true vegetarians.

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To clear up any confusion: a pescatarian is NOT a vegetarian, and a vegetarian is NOT a pescatarian.

Do pescatarians only eat seafood as a protein source?

Hardly. While most experts recommend seafood 2 – 3 times per week, pescatarians generally eat seafood up to once a day, along with other protein sources, such as tofu, edamame, yogurt, cheese, and eggs at other meals. Legumes, such as beans and lentils, are also exceptional protein sources.

I personally would also recommend supplementing a pescatarian diet with a protein shake, such as our BioTrust Low Carb, as all-natural sources of protein.

Pescatarian diet for weight loss

What do pescatarians eat?

Here is a quick breakdown of the pescatarian diet:

  1. Make at least 50 percent of your meal vegetables (or 50 percent fruit at breakfast).
  2. Add a little healthy fat, such as olive oil, nuts, or avocados, when sautéing vegetables or dressing salads.
  3. Fill one-fourth of your plate with high-quality protein.
  4. Enjoy one-half cup of whole grains and/or other starchy foods (like sweet or white potatoes) four or five times a day.

What are the benefits of a pescatarian diet?

For starters, I would argue that the pescatarian diet is kind of the best of both worlds. It is a happy medium between a plant-based diet and a Mediterranean diet that provides all of the essential micronutrients and macronutrients needed for optimal health, body composition, and performance.

If you have followed my articles for any length of time, you will notice I am not a huge fan of eliminating any one particular food group, unless of course you have a health concern or allergy/sensitivity that dictates otherwise.

The pescatarian diet is a little different in that while it does NOT include steak, chicken, or poultry, it does include fish, which technically is a meat, so there really isn’t an elimination of any whole food group.

In addition to this, a pescatarian diet has been shown to:

  • Lower bad cholesterol
  • Raise good cholesterol
  • Support mental wellness
  • Help manage body weight (by stabilizing blood sugar and increasing satiety)
  • Reduce the risk for obesity, diabetes, hypertension (high blood pressure), and cardiovascular disease

Are there any downfalls to the pescatarian diet?

If you are a red meat and potatoes kind of person, then you may not be too keen on the idea of going pescatarian; however, there are certainly some alternatives that will satisfy your hunger.

Because a pescatarian diet includes a high amount of seafood, there may be a higher risk of exposure to certain toxic chemicals, including mercury, lead, and polychlorinated biphenyls (PCB). Reports have found that nearly half of the fish being sold in America today are actually less expensive, potentially harmful fish that have been deliberately mislabeled as a higher quality, more sought-after fish.

These cheaper substitutes are fed inferior food, which negatively affects their omega-3 and omega-6 fatty acid content and are frequently riddled with contaminants, toxins, and allergens, which can also cause potential health problems.

My recommendation would be to find a reputable source for obtaining your seafood, and if possible, shop local.

So, what did I notice from my pescatarian journey?

My regular diet consists of BioTrust Low Carb Protein shakes as well as MetaboGreens 45X as my supplements. I generally consume these as my morning meal replacements. On occasion, I will have a cup of black coffee, but I have been limiting those recently—not for any particular reason other than I have been so busy that by the time I get around to taking a sip, the coffee is cold, and I just put it aside. That combined with the fact that I have been consuming MetaboGreens first thing in the morning, which provides me with enough energy to get up and go, so I am not looking elsewhere for a boost.

Pescatarian diet for weight loss

My whole foods meals usually include a healthy balance of the following:

  • Copious amounts of dark, leafy green vegetables and seasonal vegetables
  • Quinoa, rice, beans, and tubers
  • Grapefruit, various berries, avocados
  • Chicken is my primary source of protein
  • Seafood is my secondary source of protein
  • Red meat is usually consumed once or maybe twice a week
  • Pork is rarely in my diet, but it is not ruled out.

By implementing the pescatarian diet, I basically removed chicken as my primary source of protein and replaced that with seafood. I opted for fish, mainly, as I live in a coastal community where I can visit local fishermen bringing their fresh catch right from the ocean.

I decided to keep dairy and eggs out for this experiment, just because my regular diet does not typically include very much of these foods anyway, so it wasn’t really too important for me to add those in.

I also consume a TON of vegetables, so it wasn’t a far stretch for me to load up my plate with vibrant, colorful veggies along with some healthy fats.

My 14-day meal plan looked a little something like this:

To break my fast: MetaboGreens 45X mixed with 8 ounces water
Breakfast: Harvest Plant Based Protein Shake with 8 ounces water
Lunch: Heaping handful of raw spinach with grilled salmon (topped with avocado and a balsamic drizzle)
Snack: Bell pepper strips with hummus
Dinner: Shrimp lettuce wraps (faux tacos)

I generally included fish in at least one of my meals each day; however, sometimes seafood was consumed for both lunch and dinner. I had crab cakes, scallops, and shrimp several times. There are so many ways to prepare shrimp that you really can’t go wrong with this as a main ingredient. One of my favorites is to whip up some zoodles (zucchini noodles) and toss them in with lightly sautéed lemon and garlic shrimp. My mouth is watering just thinking about it.

One thing I immediately noticed during this meal plan was that I was not experiencing any hunger or cravings throughout the day. I was very satiated and not looking through the cabinets for something to graze on mid-afternoon as I often found myself doing with my regular meal plan.

Another thing I noticed immediately was that I seemed to be more attentive and focused. For lack of a better way to put this, I found I was more present in my everyday life. I was able to complete more tasks at work, which allowed me to have more free time for other projects.

One thing worth noting is that I also lost 9 pounds in the 14 days I was consuming a pescatarian diet. Coming off the holidays, I had indulged a little bit more than I typically would on my regular diet, so maybe I had a few extra pounds to lose, but I certainly wasn’t looking to deprive myself or go on a strict diet to do so. However, I was pleasantly surprised to see the extra couple of pounds I had put on quickly vanished along with a few more just by making a few tweaks to my regular meal plan.

I suppose it isn’t too shocking considering fish is high in protein but low in calories, which makes it an attractive option for dieters and folks who want to build lean muscle mass without increasing body fat.

I would recommend this type of meal plan for anyone who is looking to enjoy the nutritional and culinary rewards of seafood, as well as the omega-3 fats which markedly reduce triglyceride levels, which can lower your risk of heart disease, stroke, and metabolic disorders. Or if you are looking to take a break from red meat, poultry, or pork for yourself and/or the planet. Or perhaps you have been a vegetarian or a vegan and have felt limited in your diet and are looking for additional ways to optimize your protein intake. I found the experiment surprisingly easy, enjoyable, and effective.

Pescatarian diet for weight loss

References

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About the Author: Tung Chi