Can You Lose Fat by Eating Canned Tuna Packed in Water?

Tuna packed in water is not a weight-loss miracle, but it can be a healthy part of an overall fat-loss plan. As a nutrient-dense food, tuna packs in protein and vitamins with few calories. However, it would be dangerous to subsist on tuna alone -- not to mention boring. Avoid any type of diet that only includes canned tuna or any other specific food, as well as diets that cut out entire food groups.

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Canned Tuna Calories

Each 3-ounce serving of light tuna packed in water has just 73 calories, making it a diet-friendly choice. However, the key is to control serving size. By the time you put down a 12.5-ounce can, you've consumed 271 calories. Also, skip the mayonnaise or other fatty mixers, and flavor your tuna with lemon juice or black pepper. Adding just 1 tablespoon of mayo adds 93 calories -- even more than the serving of tuna contains.

Protein

At almost 17 grams of protein per serving, tuna may help control your appetite. Protein has long been known to promote satiety, and a study published in "The American Journal of Clinical Nutrition" in 2005 demonstrated a direct link between protein and reduced calorie intake. Subjects tried diets of both 15 percent and 30 percent protein, with normal carbohydrate intake. On the higher-protein diet, participants consumed 441 fewer calories per day and lost about 11 pounds over 12 weeks.

A Balanced Diet

No food is healthy if you go overboard, so include tuna as part of a balanced meal plan. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables. The other half should contain grains and lean proteins. Opt for whole grains such as oatmeal, popcorn, brown rice and whole-wheat bread; at least half of your grains should come from whole sources. Tuna is an example of lean protein, and other options include low-fat dairy, egg whites, beans and tofu. Eat some healthy fats from nuts, avocado and other plant sources.

Exercise

To lose weight in a safe and sustainable fashion, eat 500 fewer calories than you burn every day. You'll shed a pound a week and won't feel starved. For optimal health, include regular exercise as part of your weight-loss plan. The Centers for Disease Control and Prevention recommends 150 to 300 minutes per week of moderate aerobic activity or 75 to 150 minutes a week of vigorous activity, plus at least two days a week of strength training. Walking or casual biking are moderate aerobic activities, while jogging and cycling uphill are vigorous. Strength-training activities include lifting weights, performing body weight exercises like pushups, pullups and squats or doing yoga.

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Do you use tuna to boost weight loss? How do you eat your tuna; out of a tin? On a sandwich? In a salad? Comment below and let me know.



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References (6) 

• U.S. Department of Agriculture and National Agriculture Library: Nutrient data for 15121, Fish, Tuna, Light, Canned in Water, Drained Solids
• Department of Agriculture and National Agriculture Library: Nutrient Data for 04025, Salad Dressing, Mayonnaise, Regular
• The American Journal of Clinical Nutrition: A high-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations
• Drugs.com: Food Label Reading
• U.S. Department of Agriculture: What's On Your Plate?
• Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?