If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).
Tuna not only improves the metabolic rate in individuals but also increases bodily functions to keep you energetic, active, and healthy. For example, eating tuna after a workout will help you to maintain your energy while reducing belly fat due to the high-thermic effect. This fish is a complete protein.
How to follow the tuna diet. To follow this diet, you should eat only tuna and water for three consecutive days. The tuna must be plain — without oil, mayonnaise, vinegar, or spices — and enough to give you 1.5 grams of protein per kilogram of body weight (3.3 grams per lb.) each day.
Calories in Water-Packed Tuna
Even if you only ate tuna twice a week, switching from oil- to water-packed tuna would save you nearly 10,000 calories over the course of a year — enough to lose almost 3 pounds, even if you made no other changes to your diet.
Tuna is a great weight-loss food thanks to its high protein content. In addition to providing amino acids that your body can use to build muscle tissue — a process that boosts your metabolism — protein helps with weight loss because of its high thermic effect.
Why it beats belly bloat: Eating salmon, tuna, mackerel, or herring could help you shed more fat—including belly fat. The omega-3s found in fatty fish seems to boost calorie burning and promote the formation of metabolism-revving brown fat, according to a 2019 study.
To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.
As you can see, chicken is higher in calories, protein and fat (which includes saturated fat) than a can of tuna calories, but they're still pretty comparable. The real differences lie in the rest of their nutrients.
Light tuna, on the other hand, can be eaten a bit more frivolously—the organization suggests no more than 13 ounces per week, or just under three cans.
Yellowfin and albacore tuna land somewhere in between, containing around 30 micrograms of mercury per 3 ounces. Given these mercury concentrations, people may safely consume three to four servings of low-mercury tuna per week. Higher mercury tuna should be restricted to one serving per week.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.
Eat lean proteins.
Looking for another simple tip for how to lose 10 pounds? We've got you covered. Eating more lean proteins, such as meat, fatty fish, nuts and beans, helps your body build muscle, burn fat and boost your metabolism while stabilizing your appetite.
It can help with weight loss
Fasting one or two days a week may be a way for you to consume fewer calories over time. You may find this easier to do than cutting back a certain number of calories every day. The energy restriction from a 24-hour fast may also benefit your metabolism, helping in weight loss.
You'll lose weight
“You will likely lose more water weight than actually fat as your body uses its glycogen stores for fuel before dipping into actual fat,” she says. “As you release glycogen, you lose water and that is usually the reason for the rapid weight loss.
Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.