Let's Become Pescetarians'

I consider myself a pescatarian on some days and a pollotarian (Pollo vegetarian) on others. Both are forms of vegetarianism but both include the consumption of a type of meat. The only type of fish I can tolerate is Tuna. I also eat all types of crabs and shrimp which is why I feel being pescatarian is best for me. With all of the cancerous cells and chemicals found in chicken and red meat, I decided to reframe from consuming them. I also had the desire of eating meat and although Morning Star creates great substitutes, they were not enough which I why I decided to include seafood into my daily diet. Did you know that eating less red meat and poultry will help you lose weight?

The number of calories in a 4ounce piece of meat is half of the total amount of calories you should consume in one meal which is why excluding it from your plate is ideal. Excluding the meat will also allow more room for more veggies and fruit. Eating a less than 2,000 calorie meals a day is ideal for people that workout and exercise often but it is hard to maintain that amount of food intake when you go to restaurants and one meal can range from 900 to 1,4000 calories alone. Try to reframe from eating out but if you do, order a salad with boiled / grilled shrimp or tuna. Reframe from drinking soft drinks or Decaffeinated / Caffeinated products with sugar added (even diet Soft drinks are not good). Bottled /Tap Water, Flavored O calorie water, or unsweetened coffee and tea is the only drinks we should order when dinning out or eating at home.

Pescatarian-based diets have been around for thousands of years. Populations living in Japan, other parts of Asia and Mediterranean countries like Greece have relied heavily on fish for protein and nutrient intake for generations. Fish and seafood are some of the healthiest sources of dietary protein and fatty acids in the world. 

7 Benefits of a Pescatarian Diet by Jillian Levy

1. Provides Omega-3 Fatty Acids

One of the primary reasons that fish is so good for us is because of its high levels of omega-3 fats.

Alpha-linolenic acid (ALA) is the type of omega-3 found in plant foods (like walnuts and flaxseeds), while eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) are the most important long-chain omega-3 fats found in seafood and some animal products like eggs or beef.

2. Helps Lower Inflammation

The reason that omega-3s found in fish are so valuable mostly comes down to their ability to fight inflammation. They help control inflammatory conditions that lead to numerous diseases, including cancer, rheumatoid arthritis and asthma.

Inflammation is the root of most diseases, and therefore, lowering its presence and severity makes us less likely to development diseases like cancer, cognitive decline and cardiovascular disease.

3. Improves Heart Health

Coronary heart disease is a result of inflammation mostly from fatty material that forms plaque accumulations within the walls of your arteries.

The combination of nutrients found in seafood also helps regulate heartbeats, reduce blood pressure and cholesterol levels, decrease blood clot formation, lower triglycerides, and prevent a heart attack or stroke.

4. Can Lower the Risk for Cancer

Research shows that consuming more fish and seafood high in omega-3s benefits our immune system and helps fight cancer by suppressing inflammation.

That means anyone who focuses first and foremost on eating plenty of fruits and vegetables (not just limiting or reducing animal products) is likely to naturally lower the risk of cancer. In fact, while vegetarian diets are associated with an overall lower incidence of certain cancers (like colon cancer), pescatarians are even more protected from cancer compared with vegetarians and non-vegetarians, according to some studies.

5. Helps Fight Cognitive Decline

Omega-3s like DHA are essential for the proper development of the brain and preservation of cognitive function as we age.

Consuming lots of omega-3s in a pescatarian diet helps naturally treat Alzheimer’s disease and other cognitive disorders.

6. Improves Your Mood and Fights Depression

Because they fight oxidative stress that impairs proper brain functioning, omega-3s from fish and seafood are associated with better cognitive health and lower risk for dementia, depression, anxiety and ADHD. That means following a pescatarian diet can be a natural remedy for anxiety, treat the symptoms of ADHD and double as a form of the depression diet to deal with signs of depression.

7. Can Help with Weight Loss and Maintenance

Low intakes of omega-3s are now being tied to obesity and weight gain. Studies, of course, also show that people who eat more plant foods (including vegetarians) tend to have lower BMIs and better weight control, likely because they eat lower amounts of saturated fats and calories overall. Whether you choose to eat fish or not, your diet should take into account the need for plenty of whole plant foods.

Some vegetarians can find themselves eating more carbohydrates (especially refined carbs like bread, pasta, pizza, etc.) and a lower proportion of calories from healthy fats and protein. This can lead to blood sugar fluctuations, problems regulating insulin and overeating. Healthy proteins and fats are crucial for feeling full, and nutrients found in fish can help many people reduce cravings. No matter your diet, aim for a high intake of fruits, vegetables, quality proteins, healthy fats, seeds, nuts, fiber and phytochemicals — all of which can help you lose weight fast and keep it off.

Reference

Levy, J. (2015). Should You Try a Pescatarian Diet? Retrieved from https://draxe.com/pescatarian/