Salmon for weight loss | How reduce belly fat

Salmon is a typical fish of some subarctic and arctic areas. Its breeding, however, can also take place in more southern areas, although it is certainly NOT a characteristic animal of central-southern Europe. Salmon in the DietFish colonizes salty, fresh and brackish waters, and makes some migrations (2-3) from the sea to the rivers in order to reproduce.
Salmon weight loss recipes, intended as food, belongs to the 1st Fundamental Group of Foods. From a nutritional point of view, its consumption is aimed at achieving the recommended rations of: protein, mineral salts, certain B vitamins, vitamin D, vitamin A and essential fatty acids.

In the diet: is salmon good for weight loss?

Salmon could be consumed on a “weekly” basis. A portion of 150-250g, at most every 2-3 days, is sufficient to meet the basic criteria of a healthy and proper diet. In this regard, it is necessary to specify that it is always advisable to maintain a certain variability in the diet; it is better, therefore, to avoid consuming only salmon excluding other fishery products, since this too (like any other food) has aspects that are not entirely positive or controversial. It should also be added that salmon is a very fatty food; therefore, it is recommended to carefully evaluate its portions (which must be related to individual needs) and to avoid, especially in case of overweight, its contextualization within recipes rich in fat seasoning (oil, cream, etc..).

Salmon as Food: How to Eat?

Salmon is a food that is suitable for various types of consumption. In the “fresh state” its meat is delicate and pleasant (where “fresh” means “NOT processed” with preservation methods other than freezing); there are also other products obtained through alternative systems, among these, the most characteristic is smoking (accompanied by a slight salting), but today is also quite common the preservation of canned salmon by means of a governing liquid (brine). Less consumed (and less valuable) is salmon in the form of pâtés. What many people don’t know is that the salmon is NOT consumed only the muscle and the fat, that is what is commonly understood as “meat”. Its eggs, especially in certain places, are considered a real delicacy. But beware! Those who expect a more or less “anonymous” taste, similar to that of the eggs of lumpfish or flying fish, or those accustomed to the delicate taste of Russian caviar, could be unpleasantly disappointed; salmon eggs are distinguished by a scent of “explosive” omega 3, so intense as to overpower any other ingredient in the dish.

Even certain salmon offal seem edible and, on the whole, pleasing to the taste; the liver is certainly the best known. Like the above mentioned organ of cod, blue shark and other fish of the cold seas, also the salmon liver is very rich of omega 3 and, together with other parts of “waste” in the trade of the relative meat, is often utilized for the formulation of alimentary supplements. In itself, salmon liver is a fairly simple product to cook but, as it is an organ greatly exposed to certain contaminants, if it is intended for human consumption, it should be obtained from controlled animals, ignoring instead creatures bred without compliance with the specifications. Returning to the meat of salmon, let us briefly mention the most common recipes in our country, which, to put it bluntly, does not have a real culinary tradition specific to this food.

Fresh salmon

Even thawed salmon, especially in recent years, is often combined in raw fish recipes. Alone or within more or less exotic mysticisms, it represents a fundamental ingredient of Japanese sushi (sashimi, nigiri, oshizushi, futomaki, etc.), in which it is also possible to combine it with foods that contain eggs (ikura). Always raw, salmon meat is suitable for the production of carpaccio or tartare from fresh, smoked or marinated fish. As far as cooking systems are concerned, steam and baking are more common, with or without the use of a salt crust. There are two different kinds of smoking salmon, an industrial one (perhaps also chemical, as for some cold cuts), which also provides for a first salting and a subsequent vacuum, and another housewife. The latter can also be carried out inside the oven of the house; it has a slight initial salting and is carried out “cold” (with the oven off, in which is inserted some smoking wood), which is why it does not extend the shelf life of the food. On the other hand, it allows you to customize the taste according to the type of wood used.

As far as marinating is concerned, there are several different recipes. Some are based on the dehydration of salmon for salting (with a little ‘of sugar) and the subsequent rehydration in flavoured suspensions (water, citrus juice, herbs, oil, etc..); others directly exploit flavoured liquids by the osmotic power much higher than that of the meat (generally with high percentages of sugar and salt), in order to “firm” the tissues while you aromatize them. In any case (since it is a food to be consumed raw) remember that before smoking or marinating it is always necessary to apply a temperature reduction to avoid any risk of parasitosis.  If fresh, smoked or marinated salmon meat leaves room for culinary fantasy, there is not much to specify for salmon in jars and pâtés. The latter is often used in the formulation of canapés, snacks, appetizers and sandwiches, while the one in the jar combines very well with dry pasta as a filling for tortellini or as an accompanying sauce.

Quality and Controversies of Salmon in the Diet

Let us now focus on the quality of the raw material available on the market. There are several species of salmon, but is mainly consumed Atlantic salmon (binomial nomenclature: Salmo salar). Most of the salmon present on the national benches comes from foreign aquaculture and arrivesin the form of frozen, to be thawed only before the retail sale. There is therefore no valid reason to buy it “on the market” rather than in a freezer counter (where, moreover, it would cost even less). The only detail that makes the difference between “salmon and salmon” REALLY concerns the origin, understood as farmed or caught fish.  Highlighting the fact that all aquaculture products are NOT the same (some are distinguished by the high quality of feed and low population density), it should be remembered that the salmon caught (or rather called “wild”) is qualitatively better than the other.

Nowadays, the composition of the feed can be varied on the basis of the product to be obtained, also managing the nutritional concentration and the pigments responsible for the colouring of the salmon; the latter characteristic can also be exalted by limiting the presence of crustaceans, which are naturally present in the diet of wild salmon (very rich, in fact, in these molecules). In practice, the meat of these fish could be “coloured” by supplementing the feed with pro type A vitamins, a bit like the salmon trout. Remember that the latter is NOT a hybrid species, but an rainbow trout with pink meat obtained by feeding the fish with flours particularly rich in carotenoids. Unfortunately, wild salmon fishing is NOT sufficient to meet market demand, which is why breeding is absolutely necessary; however, even this measure does not protect the environment from the ecological damage inflicted by the super demand for salmon. Fish farms, in fact, also require the presence of small fish and crustaceans that are then caught, an activity that weakens rather significantly the foundations of the marine food chain.

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