Tuna for weight loss constitutes a diet plan that causes rapid weight loss due to very low-calorie intake. The tuna diet is a high-protein, low-calorie, a low-carb eating plan that was formulated by an eminent bodybuilder named Dave Draper.
In the initial three days, you must have only water and tuna. Eventually, you can add low-fat fruits, dairy products, vegetables, and so on. However, during this period, you should keep your macronutrient ratio to 40% protein, 30% carbs, and 30% fat.
The most critical and strict feature of the tuna diet is that you can consume only water and tuna for the first three days. You can continue the diet until you acquire the desired target weight. Also, this regime should be followed and repeated from time to time to keep the target weight in control.
The tuna diet notably reduces weight as it initiates very low-calorie intake. However, it yields 1000 calories a day which lowers metabolism, too.
Benefits of a Tuna Diet
Tuna is a rich source of protein(1) with low calories. It especially aids the heart, brain, and immune system as it is highly rich in omega-3 fatty acids. Tuna fish also has anti-inflammatory and antioxidant effects, owing to the presence of a micronutrient called selenium. Additionally, it even promotes thyroid functioning.
In spite of being a rich source of various essential nutritional elements, a tuna diet does not provide enough calories required for an adult.
Nutritional Value
Nutritional Value: 85 grams of packed tuna contains
| protein, | 16.5 grams |
| calories | 73 |
| fat | 0.6 |
| carbohydrates | 0 |
Tuna Diet Nutrition Facts
- The tuna diet is rich in lean protein, low in calories, and an excellent source of dietary fiber and complex carbs.
- A morning dose of water helps flush out the toxins from the body and prepares it further to melt down the excess fat.
- Tuna is an abundant source of antioxidants and vitamins and contains less than 45 milligrams of cholesterol and sodium.
- All in all, a tuna diet is a reliable resource of essential nutrients like omega-3 fatty acids, selenium, high-quality protein, and vitamin D.
| Tuna contains high levels of DHA, a fatty acid that stimulates brain function and growth. |
[ Read: Benefits of Swordfish ]
Does It Aid Weight Loss?
A tuna diet accelerates rapid weight loss, but it is not a sustainable, long-term, and reliable mode of losing and maintaining weight. Negatively, it leads to slow metabolism, muscle mass loss, and even mercury poisoning, if consumed for longer periods and larger quantities.
For best and long-lasting results, it is most advisable to follow a balanced diet with a proper meal plan which involves intaking sufficient calories to meet your daily energy requirements. Also, you must include unprocessed whole foods in large quantities in your meal plan and club it with proper diet and lifestyle alterations to impart the best results to meet your weight loss goals.
| A regular can of tuna consists of about 110 calories. Lite tuna has 88 calories, and tuna and spring water have only 77 calories. |
[ Read: Benefits of Swai Fish ]
Three-Day Tuna Diet Plan
Also known as the three-day chemical breakdown diet, the three-day tuna diet plan does not exclusively entail tuna in its three-day course meal. There are other things clubbed with it, too. However, the portions mentioned should be precise, and you should have four glasses of water as a part of the meal plan every day. One of the versions of this food plan has been mentioned here:
Day-1
Breakfast: A cup of black tea or coffee with 1-2 sachets of low sugar or sugar-free, along with 5 pieces of regular saltine crackers, 1 ounce of cheddar cheese, and an apple.
Lunch: 1 boiled egg, a piece of toast, and a cup of black tea or coffee with 1-2 sachets of low sugar or sugar-free
Dinner: 1 cup of tuna, 1 cup of carrots, 1 cup of cauliflower, 1 cup of melon, and ½ a cup of vanilla ice-cream.
Day-2
Breakfast: 1 piece of toast with 1 teaspoon of peanut butter, ½ grapefruit or juice, a cup of black tea or coffee with 1-2 sachets of sugar-free.
Lunch: 1 piece toast, ½ cup tuna, a cup of black tea or coffee with 1-2 sachets of sugar-free.
Dinner: 3 ounces of any lean meat or chicken, 1 cup carrot, 1 cup green beans, 1 apple and 1 cup regular vanilla ice-cream.
Day-3
Breakfast: 1 egg, ½ banana, 1 piece of toast and a cup of black tea or coffee with 1-2 sachets of sugar-free.
Lunch: 1 cup tuna or cottage cheese and 8 regular saltine crackers
Dinner: 2 beef flanks, 1 cup cabbage or broccoli, ½ banana, ½ cup carrots, and ½ cup regular vanilla ice-cream.
[ Read: Paleo Diet Benefits ]
Potential Downsides of a Tuna Diet
A tuna diet undoubtedly causes rapid initial weight loss; however, it is quite unsustainable, just like other forms of crash diets. Since it severely restricts calories, it can adversely affect your health. Also, such low amounts of calorie consumption may reduce the metabolism rate and even destroy muscle mass.
Studies indicate that such severe calorie restriction initiates and triggers acute hunger, which leads to weight gain over time. Also, when you regularly end up eating much less than what your body requires and craves for, slowly and steadily, your body starts burning fewer calories when at rest. As a final result, such restricted and unsustainable diet plans impair body composition and lead to causing more harm than good.
| An average can of tuna contains about 17 grams of protein. |
Bottom Line
There are immeasurable health benefits of shedding those extra kilos off your body. The tuna diet is no exception to it. It reduces the risk of heart attack, eases joint pain, lowers blood pressure levels and even keeps certain kinds of cancer(2) at bay. However, having tuna for weight loss works best when it is clubbed with physical exercise, nutrition count and proper sleep.
Nothing works best unless done with dedication, so strictly adhere to the diet with all three to make the tuna diet work effectively and efficiently.
[ Read: Benefits of Butterfish ]
FAQs
1. Is it ok to eat tuna every day?
Even though tuna is very nutritious and high in protein, eating tuna every day to lose weight is not advisable as it is high in mercury in comparison to other fishes.
2. Does tuna give you cancer?
No, the tuna fish diet does not cause cancer – in fact, it helps to combat the risks of many diseases, including cancer.
3. How many days can you eat tuna?
Tuna is high in mercury and hence should be consumed to a maximum of 5 times in two weeks. This, however, is dependent on the weight of the consumer and varies accordingly.
