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Fish diet for weight loss for 3, 5, 7 days
Last reviewed: 03.07.2025
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It is not by chance that people resort to a fish menu when losing weight; this healthy and tasty natural product contains vitamins A, D, E, C, PP, B group, omega-3, amino acids, lipids, proteins, manganese, zinc, calcium, iodine, fluorine and many other components necessary for life. Sea and ocean fish are especially rich in them. A fish diet allows you to get in shape, remaining active, cheerful, without harming your health.
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Indications
Indications for prescribing a fish diet are excess weight, cardiovascular diseases and their prevention, and fasting days to improve the health of the body.
General information fish diet
The essence of the fish diet is to use fish as the main component. Fresh fish is best for this purpose, but frozen fish is most often available on our shelves. What can and cannot be eaten? Salmon and pink salmon are fatty varieties that can only be eaten occasionally. Preference should be given to hake, navaga, pike perch, cod, flounder, tuna. Even canned fish is allowed. Along with fish, seafood is used: shrimp, squid, mussels, as well as various vegetables: zucchini, carrots, pumpkin, spinach, parsley, dill, lettuce, sweet peppers, cucumbers, cauliflower, Brussels sprouts. In addition to vegetable side dishes, rice is allowed. Potatoes, tomatoes, radishes, mushrooms, eggplants are best not eaten in partnership with the main ingredient. Salt is limited, but it can be replaced with soy sauce. Flour products, sugar, other sweets, bananas, dates are not used. Fish dishes should be steamed, cooked in a multicooker, grilled or boiled. A lot of liquid is required - at least 1.5 liters of water per day, 100 ml of red wine per day is encouraged.
Fish diet for weight loss of 10 kg
The fish diet for losing 10 kg is designed for 10 days. This result is achieved by adding physical activity in the gym. Its peculiarity is that the daily menu does not change, but is repeated from day to day, only the types of fish and vegetables may be different. This is a simple fish diet that does not require great culinary skills and sophistication. Its menu looks like this:
- breakfast - two boiled eggs, a glass of any low-fat dairy product, green tea, fruit of your choice;
- second breakfast - 50g of fish, a glass of water. A quarter of an hour later another 200g of fish with vegetables;
- lunch - 250g of fish or seafood, vegetables or seaweed, other seaweed;
- afternoon snack - a small amount of cottage cheese or yogurt;
- Dinner is a variation of lunch.
Fish diet for 3 days
The 3-day fish diet is positioned as a detox and express diet at the same time. The first definition is associated with its ability to cleanse the liver of toxins and waste, a kind of "cleaning" of the body, the second - by reducing the caloric content of food to achieve weight loss. Exactly 3 days are enough time to cleanse the liver and lose a few kilograms. It is recommended to carry out such a procedure at least once every six months. When eating fish dishes, steamed or grilled and supplemented with a side dish of recommended vegetables, you must not forget to drink enough fluids. If such a diet is not perceived as difficult, gave results, you can switch to a longer one.
Fish diet for 5 days
The essence of the 5-day fish diet is that fish should be present in the diet 3 times a day. Breakfast begins with a boiled egg, a cup of green tea, a glass of sourdough or kefir. The second breakfast contains a small piece of cooked fish of any kind, one grapefruit (green apple, orange, 2 kiwis, etc.) after some time a glass of plain or still mineral water. For an afternoon snack, 120 g of 1% cottage cheese. Lunch is 200 g of another kind and preparation of fish for variety, a salad of fresh vegetables, for dinner, fish with fresh or baked vegetables. Two days after the start of the diet, in addition to fish, you can eat 100 g of boiled rice for dinner. A cup of kefir is allowed before bed.
Fish diet for 7 days
The 7-day fish diet is based on the same principles as the five-day diet. The first four days are the same as the five-day diet, then it becomes a little more varied: for breakfast, a sandwich of bran bread and canned food, some cottage cheese, tea. For a snack, you can use fresh fruit. Lunch is fish and a vegetable side dish (stewed zucchini, boiled cauliflower, broccoli). For dinner, you can have rice with grilled fish and other seafood. By following this menu, you can lose 5-7 kg.
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Fish Soup Diet
Fish soup for a diet is a good choice, because such broths are lighter than meat ones, they contain proteins and collagen necessary for weight loss. You need to use lean fish, prepare the broth not too concentrated (approximately 1 kg of fish per 5 liters of water) with the addition of non-starchy vegetables, you can cereals. After cooking, take out the fish, separate the pulp from the bones and return it to the soup, season with spices. When to eat the dish? In the morning, rarely anyone eats soups, so it is just right to eat a boiled egg, a little cottage cheese, a glass of tea. You can snack on fruits, yogurt, low-fat sourdough, drink water. But the favorite for lunches and dinners is fish soup. Another option is a diet on fish broth. White fish, various seasonings will make the dish tasty, healthy and, due to the lack of cereals and potatoes, more effective. In two weeks of such a diet, you can lose up to 5 kg of weight.
Fish and vegetable diet
The fish and vegetable diet is effective due to its low calorie content and small amount of carbohydrates. Its daily energy capacity does not exceed 1500 kcal. Fish is consumed daily for 14 days in each of the 4-5 meals, occasionally replaced by seafood. It should be steamed, grilled or boiled. During this time, you should drink a lot of water, herbal infusions, green tea, dried fruit compotes. After a week of eating only fish, vegetables are added, fruits and dietary breads are gradually introduced. The exit from the diet is gradual, with the addition of a small amount of lean boiled meat, fermented milk products, vegetable and butter. If you follow the rules dictated by the diet, you can lose up to 6 kg of weight.
Fish and meat diet
The fish and meat diet is used for atherosclerosis, obesity, including that aggravated by diabetes. The daily diet consists of 5 meals, during each of which 70 g of boiled meat or fish, 100-150 g of various vegetables (carrots, cabbage, cucumbers, bell peppers, zucchini, lettuce and other greens), up to 1.5 liters of water, and several glasses of tea are consumed.
Fish protein diet
Any protein diet is based on the predominance of protein foods and the restriction or exclusion of fats and carbohydrates. During such a diet, the body does not have a sufficient source of energy and begins to consume its reserves. Protein is found in many plant and animal products, as well as in fish. A fish protein diet involves the use of fish as the main product, and can also be supplemented with a small amount of boiled chicken, cottage cheese due to the fact that these products are not only rich in protein, but are also easily digestible. An invariable rule is the requirement to drink a lot of water, other unsweetened drinks, adhere to the same meal times, do not rearrange the menu at your own discretion, swap products intended for breakfast for lunch and vice versa.
Cottage cheese and fish diet
The cottage cheese and fish diet is another variant of the protein diet. The combination of two healthy products will not only allow you to lose weight without harming your body, but will also diversify your menu, especially for lovers of cottage cheese. It should be consumed 200-300g daily, but not fatty. Fish (cod, navaga, pollock, hake) boiled, baked 200g. You can have oatmeal in water with added fruit for breakfast, fish with a small amount of raw or cooked vegetables for lunch, and cottage cheese with a spoonful of honey for dessert. A salad of cottage cheese, fresh cucumbers and greens is suitable for dinner. Cereals, sugar, potatoes, bread and confectionery are excluded. Lots of liquid.
Canned fish diet
A canned fish diet does exist and, if you cannot buy fish, you can replace it. The main requirement is to have canned lean fish, preferably in its own juice. In any case, you need to take it out of the can, put it on a paper towel to get rid of the fat, and then include it in your diet according to the recipe. You can also make a delicious fish soup from canned fish; it tastes different from fish broth, so it will add variety to your diet.
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Menu by days of fish diet
The menu for a week by days of the fish diet can be as follows.
Monday.
- Breakfast: 150g boiled fish, salad with fresh cabbage and carrots, seasoned with a few drops of olive oil, 100g low-fat cottage cheese, green tea.
- Second breakfast: a glass of yogurt, an apple.
- Lunch: fish soup with carrots and onions, boiled green beans, dried fruit compote.
- Afternoon snack: 1 permitted fruit.
- Dinner: baked fish with pumpkin.
Tuesday.
- Oatmeal porridge with water, apple, a little honey, rosehip infusion.
- Second breakfast: 50g steamed fish, fresh cucumber.
- Lunch: boiled cauliflower, fish, cottage cheese.
- Afternoon snack: yogurt.
- Dinner: 150g boiled chicken, salad with fresh cucumbers, cabbage and bell peppers.
Wednesday.
- Breakfast: boiled egg, seaweed, tea.
- Second breakfast: kiwi, orange.
- Lunch: fishball soup, boiled squid, lettuce leaves.
- Afternoon snack: a cup of sourdough.
- Dinner: a small amount of rice, shrimp.
Thursday.
- Breakfast: grilled fish and zucchini, diet bread, tea.
- Second breakfast: cottage cheese, herbal infusion.
- Lunch: fish soup, fresh vegetable salad, steamed chicken cutlet.
- Afternoon snack: kefir.
- Dinner: stewed vegetable ragout, boiled fish.
Friday.
- Breakfast: fish cutlet, "Vitamin" salad of fresh cabbage, carrots, apples, beets. Tea, rye bread.
- Second breakfast: pomegranate.
- Lunch: vegetarian soup, zucchini puree, rabbit meatballs, compote.
- Afternoon snack: pear.
- Dinner: seaweed, mussels.
Saturday.
- Breakfast: cottage cheese with herbs, cucumber, bread, yogurt.
- Second breakfast: fruit sorbet.
- Lunch: fish soup, cutlet, rice, fresh cucumber.
- Afternoon snack. Grapefruit.
- Dinner: salad with boiled beets, Adyghe cheese, prunes, tea.
Sunday.
- Breakfast: chicken breast, lettuce leaves, a slice of rye bread, tea.
- Second breakfast: cottage cheese casserole.
- Lunch: vegetarian borscht, fried fish, cucumber, compote.
- Afternoon snack: yogurt.
- Dinner: squid, baked zucchini, kefir.
Fish recipes for diet
Recipes for individual fish dishes when on a diet:
- squid salad: boil squid in boiling water for a few minutes, immediately rinse in cold water, clean and cut into strips. Grind hard-boiled egg and marinated onion in the same way, combine, season with a spoon of low-fat sour cream;
- fish broth: cut the pike into pieces, add water and simmer on low heat. Skim off the foam, add an onion, carrot, a few peppercorns, bay leaf and simmer until the fish is done, then remove it from the broth, disassemble and return it;
- stewed fish: clean, gut, wash and cut any lean sea or river fish into pieces. Cut onions, carrots and beets into rings. Put in a bowl in layers so that there are vegetables on the bottom and on top, add spices to taste. Simmer over low heat for at least an hour;
- baked fish: place the fish on a baking sheet and foil, brush with kefir, arrange onion rings, tomato, zucchini, sprinkle with Provencal herbs, pepper, cover with foil, bake for 40 minutes.
Benefits
Nutritionists prefer a fish diet to a meat diet due to the benefits of fish itself. Thanks to polyunsaturated fats, it prevents the formation of atherosclerotic plaques on the walls of blood vessels, strengthens the immune system, bone tissue, improves the condition of hair, nails and skin. In addition, fish protein is almost completely absorbed by the digestive organs, unlike meat protein.
Contraindications
Despite the usefulness of the product, the fish diet also has contraindications. It cannot be used by people with its intolerance. It is also not recommended for pregnant women due to the likelihood of mercury, which can adversely affect the development of the fetus. Diseases of the liver, kidneys, and gastrointestinal tract are also an obstacle to its use.
Possible risks
The biggest risks are always associated with a long and mono-diet. In this case, an imbalance in nutrition leads to various disorders of the body's functions. Limiting fats and carbohydrates in a fish diet can worsen well-being, cause fatigue and overwork, and high protein consumption contributes to the formation of blood clots in blood vessels, which is why you should not ignore the recommendation to drink a lot of water. Possible complications are also associated with the work of the digestive tract, kidneys, and endocrine system.
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Reviews and results
Most of the positive reviews are from fans of this product. What could be better than killing two birds with one stone? Most often, there are positive comments from people who have used the three-day diet. As a result, they note the resulting state of lightness, getting rid of several kilograms of weight, ease of cooking, and relative cheapness. There are reviews from people who have endured a two-week diet and claim that the diet "works", but there are also skeptics. Everything is individual, you need to try.