A diet based on salmon (smoked, raw, etc.)?

[Article updated on 19/09/2023]

When it comes to healthy food choices, salmon is one of the best. It is good for the brain, heart and bones. Certainly, there is evidence that the fatty acids contained in this fish can help with weight loss, but the results are not always guaranteed for everyone; this is why you should not consider this fatty fish as a miracle slimming food that you absolutely must include in your diet. That said, as a protein-rich food, salmon helps stave off hunger pangs and is useful in any weight loss program. Note that if a diet or a balanced diet are excellent options for losing weight, there are also food supplements such as PhenQ or some slimming capsules to help you achieve your goals.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Salmon, a fish rich in nutrients

The most effective way to lose weight is to create a calorie deficit by eating less and/or exercising regularly. When creating a calorie deficit, it’s important to include nutrient-dense foods, like salmon, in your diet to make every bite count. Consuming 100g of smoked salmon provides 169 calories to the body. A 3 ounce (85g) serving of cooked salmon contains 140 calories, 21g of protein and 5g of fat. This fish is not only low in calories and high in protein, but is also an excellent source of B vitamins, vitamin D, phosphorus, potassium and selenium.

Smoked salmon
Smoked salmon is a healthy food

A fantastic source of essential fatty acids

Salmon contains good fats: these are mainly Omega-3, Omega-6 and Omega-9 fatty acids. The normal omega-3/omega-6 ratio is 1/5. However, specialists note that the Western population has, due to its eating habits, an excessive intake of omega-6 (to the detriment of omega-3) so that the omega-3/omega-6 ratio is often the order of 1/10 or even 1/15. Which, in the long run, proves detrimental not only for cardiovascular health but also for mental health.

By eating 100g of salmon, we provide 1.43g of Omega-3 fatty acids to the body and only 536mg of Omega-6; which helps reduce the omega-3/omega-6 ratio to 1/5. And in general, wild salmon has a higher omega-3 content than farmed salmon.

Omega-3 supplementation in patients suffering from depression has given more than satisfactory results. That said, salmon is not medicine; as a food, it acts rather upstream, as a preventative measure. According to epidemiological studies from the 1970s, Eskimos, large consumers of fatty fish, have very few myocardial infarctions. This is where the interest in scientific research for omega-3s began. Finally, the richness of salmon in Omega-9 promotes the strengthening of bone density.

The link to weight loss

The link between salmon and weight loss reportedly comes from a 2007 study published in the International Journal of Obesity. This study found that overweight men following a low-calorie diet supplemented with salmon lost 2 pounds more than a group following a low-calorie diet without salmon. However, another, more recent study from 2013, published in BMC Public Health, found no weight loss in a group of overweight adults following a similar diet. Although the 2007 study showed a clear benefit, it is necessary for other studies to confirm this type of conclusion for the link between salmon and weight loss to be established.

A boost for weight loss

One thing is certain: salmon is rich in protein. However, these give a feeling of satiety more quickly than carbohydrates and fats. Hunger control is a major benefit when following a reduced-calorie diet. There is also evidence that a diet higher in protein helps your body burn more calories, and preserve muscle mass while it loses fat.

Raw salmon diet
Follow a salmon diet

Eat your salmon well, smoked or not

Salmon is a hearty and flavorful fish that can be baked, grilled or smoked. Since it is naturally oily, you don’t need to add a lot of oil. Before cooking your salmon, brush both sides with a drizzle of olive oil and flavor with pepper and salt. Use garlic, lemon juice, thyme, ginger or rosemary to add more flavor without the calories. For a touch of sweetness, drizzle with a little honey or honey mustard, before cooking. You can eat smoked, steamed or grilled salmon up to 3 times a week, while losing weight.