Salmon Can Help You Lose Weight: Myth or Reality?

How Beneficial is Salmon?

There is no doubt that consuming salmon is beneficial due to its nutrient content… On top of that, it tastes delicious… But will it help you lose weight? Find out if you need to add salmon to your diet!

Consuming Salmon is Beneficial

According to the statistics released by the National Oceanic and Atmosphere Administration (NOAA), salmon is the third most consumed seafood in the United States. The reason behind the massive consumption of this seafood may be because of its taste and health benefits.

You should add it in your diet plan. However, the question is not whether salmon is beneficial or not. The real question is “Can salmon help you to lose extra pounds?”

You will get the answer in the next section of this article.

Can it help me to lose extra pounds?

It is good to be concerned about your weight. The statistics show that more than 2/3 American adults are either obese or overweight. Having extra weight not only hampers your appearance, but it also increases the risks of blood pressure, stroke and more.

If you want to reduce your weight, then you cannot solely depend upon the consumption of salmon. Make it a part of a calorie-reduced diet, and be involved in regular exercise if you want to lose weight. In addition to a healthy diet and regular workouts, you can also look for top diet pills.

The reason behind suggesting salmon for losing weight are these key features:

1. Rich in nutrients along with reasonable calories

You just can’t cut calories without adjusting your diet. There is a need to ward off hunger when you cut out calories. You need to eat the necessary nutrients to overcome the impacts of calorie reduction. This is where salmon can help you in your weight reduction plan.

The 3-ounce serving of coho or sockeye salmon only contains 118 and 144 calories respectively. Salmon is rich in various nutrients like niacin, vitamin B-6, selenium, and vitamin B-12. Both types of salmon contain vitamin D, which is not common among other foods.

You will get 64% of the dietary requirement of vitamin D with a 3-ounce serving of coho, whereas your 75% of the dietary requirement of vitamin D will be fulfilled with the consumption of a 3-ounce serving of sockeye.

2. Rich in protein

Having a strong craving for food is a struggle for most people struggling to lose weight (for more honest, doable fitness and weight loss advice check out this expert interview). What can you do to tackle these food cravings? Consuming protein rich food can help you overcome this problem.

You will feel full for a longer period after consuming foods rich in protein. When you feel full for a longer period, it will help you to lose weight.

Studies shows that the consumption of protein has a minimal impact on the blood sugar level – helping to control your hunger levels. Get this, 40% of your protein requirement can be fulfilled with the consumption of a 3-ounce serving of either coho or sockeye salmon.

Both types of salmon qualify as a lean protein. It is because coho only contains 4 grams of fats, whereas sockeye contains 6 grams of fats.

3. Fish oil

Salmon shows that salmon is a great source of fish oil. Research shows that consuming fish oil can help in promoting weight loss.

Overweight men were recruited to conduct this study, and they were divided into two groups. The group who consumed fish oil regularly for four weeks managed to lose 2 pounds more than the other group who did not consume fish oil.

It is true that both fish oil and exercise can independently help you in reducing your weight. However, when omega-3 fatty acid is used alongside regular workouts, it will help in further enhancing the pace of weight loss.

A 3-ounce of coho or sockeye contains 1 gram of omega-3 fatty acid.


Make sure you add salmon in your diet plan because it can help you lose some extra pounds. According to the Natural Defense Council, you can freely consume fresh salmon due to a low amount of mercury in it.

However, you should be careful while consuming farmed salmon because it can be contaminated.

The study shows that the consumption of the farmed variety may increase the chances of liver disease, developmental problems among kids, and cancer.

Remove all organs and skin, and take other actions to make the salmon safe to consume. If you continue to consume salmon regularly along with regular workouts, you can lose your extra pounds.

Try some quality products like Garcinia Burn as well for controlling your weight.