You don’t need to refrain from eating sushi if you want to lose weight. In fact, sushi is low in calories and fat, and high in protein and nutrients, all of which can perfectly assist your weight loss goals.
Trying to lose weight? Compared to most food items in a restaurant or takeaway, sushi remains the most diet-friendly option around. This Japanese dish is not only relatively low in calories, sodium and saturated fat, but is very rich in vitamins, minerals and protein. Whether you’re trying to shed a few pounds or want to maintain your weight, sushi offers the perfect indulgence.
Treat Yourself to Sushi and Lose Weight!
Eating out can wreak havoc on weight loss plans. Most restaurant foods contain hidden fats, carbs and sodium. It can be hard to keep track of all of the ingredients in your entree, much less count calories.
The main advantage of sushi is, quite literally, what you see on your plate is what you get. The main ingredients are visible in or on the roll. Since everything but the rice is raw (except in grilled fish or tempura rolls), you don’t have to worry about calorie-laden extras added in the cooking process. When eating out with friends or ordering-in an easy and fast dinner, sushi will let you stick to your diet and keep you on track with your weight loss goals.
Why Sushi Is Good For Weight Loss
Sushi is beneficial for weight loss because it is:
Low In Calories
Raw sushi is a relatively low-calorie food consisting mainly of fish, rice and vegetables and isn’t baked, fried or prepared using additional fats. However, the calorie count can vary widely depending on the types of rolls you choose. An avocado roll is just 140 calories, but a california roll is 255. If you add fried tempura fish, the calorie count can reach a whopping 500 calories, so make sure to stick to the raw fish and vegetable combinations.
Low In Fat
Rice and most vegetables used in sushi are very low in fat. Sushi rolls that include avocado and salmon contain two types of healthy fats: monounsaturated fats and omega 3 fatty acids, both of which are abundant in salmon and other oily fish. These fats promote cardiovascular health and can increase HDL, or “good” cholesterol.
A single piece of sushi has on average 0.11 grams of fat. However, to avoid unhealthy fats, make sure to order the raw fish or vegetable rolls rather than those with fried fish.
High In Protein
Eating a diet high in protein can help you reduce your hunger levels by keeping you satisfied for longer. Although rice does raise the carb count in sushi, you can tip the macro balance towards a higher protein count by choosing rolls that contain more fish or eliminate rice altogether by eating sashimi, which is essentially raw fish.
Rich In Vitamins and Minerals
A common mistake people make is to focus mostly on cutting calories without ensuring the body gets the nourishment it needs. Lacking in essential vitamins and minerals can lead to hunger and trigger food binges.
Fish and vegetables enrich the body with vitamins, minerals and antioxidants. Seaweed and nori also contain vitamins, calcium, niacin, folic acid and taurine. Fish provides zinc, magnesium, iodine and other nutrients.
What Kind of Sushi Is Best for Losing Weight?
Although sushi is one of the best choices for eating out or ordering in if you’re trying to lose weight, some types of sushi are more diet-friendly than others.
To cut calories, stick to raw fish or vegetable rolls and avoid rolls with tempura or fried fish. If you are focusing on low calorie selections, opt for vegetable rolls, but if you want higher-protein options, choose a roll that includes fish.
The following menu items are perfect if you want to lose weight while pleasing your palate:
- Cucumber roll–136 calories (0 grams of fat, 6 grams of protein)
- Salmon and avocado roll–304 calories (8 grams of fat 13 grams of protein)
- Tuna roll–184 calories (2 grams of fat 24 grams of protein)
- Salmon sashimi–per slice 35 calories, 2 grams of fat 7 grams of protein, 0 carbs
Yes, you can enjoy a delicious, freshly prepared meal or snack and not have to worry about overstepping your calorie or macro limits with the right sushi combination. At Sushi Mamilla, we offer a variety of tasty, nutritious, low-calorie options, such as fish and vegetable rolls, sashimi, poke sushi as well as miso soup and wakame salad. Whether you want to dine out, order in or cater a special occasion, we’ve got you covered! Call us or check our website to learn more about our wide range of delectable dishes.
Our Jerusalem sushi restaurant is kosher under the hashgacha Mehadrin Yirushalayim and is a 7-minute walk from the David Citadel Hotel.