Lose weight and live a long, healthy life with fish and shellfish

In the First installment of this ultimate guide to fish and seafood, we saw why Fish and shellfish are perfect foods for a keto diet—Mediterranean. They have a suitable macro profile with very little carbohydrates By their very nature, they provide proteins high-quality, and fats healthy thanks to the well-known omega-3s, while providing exceptional nutritional density and complementing the red meat and poultry.

Today, we're going to spend based on evidence and tangible benefits. I'll explain it to you What are the real interests of fish and fruit from the sea for weight management, daily energy, and long-term health, which I hope will finally make you want to eat them on a regular basis, because we have to admit that some of our health problems could be solved by reintroducing seafood into our diet.

And at the very least—even if we don't necessarily have any health concerns—we could certainly stack the odds in our favor, and we'd be much better equipped metabolically and biologically by eating fish.

Part 1 in podcast format - Free access

This may seem far-fetched to some, and yet we can hardly imagine how many complex problems could be solved with very simple dietary changes, and to what extent healthy longevity, weight loss, and above all vitality— —that is, having energy, living up to your full potential, and enjoying healthy tissues, beautiful skin, well-functioning muscles, and so on—well, all of that sometimes comes down to very little. You just need to know these things and put them into practice.

So I suggest we take a very close look at this together Why Seafood Is Your Best Ally, and the point of this new chapter is to help them make sense of their return to your diet, because otherwise you won't be motivated to eat them—and that's understandable, since at first glance they aren't the most appealing foods—even though there are ways to easily make them taste great, but that will be the subject of another chapter.

So let's start by looking at the impact these foods have on weight loss.

The Impact of Fish and Seafood on Weight Loss

First of all, the first point is their effect on the line.

To put it as plainly as possible: Fish and seafood are probably the best foods for losing weight and maintaining a healthy weight, whether you’re following a standard diet or, better yet, a low-carb diet that’s sufficiently rich in healthy fats, such as the one advocated in the Blooness guide.

That said, the question remains: why are these foods so effective for weight loss? And that’s what we’re going to look at right now.

Greater satiety from fish

The first reason is that seafood has the advantage of providing a nearly unmatched satiety compared to other foods. And feeling full is the secret that no one wants to understand when it comes to weight loss.

To lose weight, Many people try to eat less and stave off their hunger, whereas in fact, what most people don't understand is that On the contrary, sustainable and healthy weight loss very often requires maintaining—or even increasing—food intake, but through foods that are nutrient-dense and which are quite a generous portion on the plate, and these are generally foods that, unfortunately, are not not generally considered very attractive in the collective imagination.

This type of food has two major benefits. The first is that it leads to quickly a very good satiety. In fact, They curb hunger before you even have a chance to overeat. And on top of that, this feeling of fullness lasts long enough, which ultimately leads to less frequent meals, without us realizing it and without feeling hungry.

Second, another benefit is that their nutritional profile is so «reassuring» to the body that it begins to «let up,» in the sense that This type of food really nourishes the body, which rouses it from the state of torpor in which it exists in many people; and this state of torpor is actually a protective state that the body tends to enter in anticipation of a nutrient deficiency or impending famine.

This has to do with our evolution and the fact that we’re naturally programmed to conserve energy. But when we give the body everything it needs, it eases up a bit on this energy-conservation mode, and paradoxically, It finally starts burning stored fat found in adipose tissue, and it releases satiety hormones that help us stop craving snacks.

So we eat less, but better, and above all, much more nutrient-dense foods, which allows us, when we fast—that is, between meals—to to release our stored fat and maintain a healthy, well-functioning metabolism, rather than having to «shut down» metabolic functions to stay alive.

Let me put it another way: in a person with a slowed metabolism, the body tends to shut down certain bodily functions—such as body temperature, libido, menstruation, and so on—to keep us alive. The body shuts down whatever isn’t urgent for it. However, the whole secret to weight loss and good vitality lies in, ...is to ensure that the body maintains those functions, even when fasting—that is, between meals—even if those meals are spaced far apart. That’s why it’s better to eat foods that are sufficiently nutrient-dense rather than counting calories.

In fact, the whole topic of weight loss revolves around this two-part concept: on the one hand, the release of dormant fat tissue that is very difficult to mobilize as long as insulin levels are high, and on the other hand, the problems with the signaling of hunger hormones, which are out of balance and signal to the individual that they are hungry even when they have eaten enough.

Because, in reality, if we take the example of someone who has a big appetite—and who therefore supposedly eats more than they need, according to the well-known calorie theory—well, if they eat foods that are low in nutrients, they aren’t providing the body with the necessary nutrients it needs, and on top of that, their satiety hormone receptors are likely out of whack—but we’ll come back to this topic in the comprehensive guide to weight loss. So the body «shuts down,» preventing weight loss on the one hand, while sending the wrong signals to the brain and making us feel hungry.

Returning to the topic of fish and shellfish and the feeling of fullness they provide—and thus their positive effect on weight loss and, above all, maintaining an ideal weight— they are precisely among those foods that are «shunned» in the modern diet, yet they are among the most nutritious, nutrient-dense, and satiating foods for humans.

So there’s no need to eat more than you need to, and I’d even go so far as to say that it's not even possible to eat more than you need to, and the hypothesis is that the body is, in some way, evolutionarily adapted to this type of food, and it knows exactly how much it needs to sustain itself for the coming hours, or even for several days.

You’ll notice, in fact, that wild animals eat until they’re full and then stop naturally, without having to count calories, and that their weight remains fairly consistent as long as they eat the foods they’re designed to eat.

In fact, try it for yourself: try stuffing someone with sardines, oysters, and whelks, and you’ll find that you feel full very quickly and that it’s impossible to eat more than a certain amount of these foods—which, all things considered, is actually quite reasonable.

This feedback regarding fish and shellfish has, in fact, been confirmed by several scientific studies that have shown the effect of these foods on satiety hormones, particularly peptide YY (PYY) and GLP-1 (Glucagon-Like Peptide-1).

Details on Peptide YY and GLP-1

In fact, I’d like to take this opportunity to digress briefly and discuss PYY and GLP-1, two hormones produced naturally by our intestines—more specifically, in the small intestine and the colon.

These hormones are released into the bloodstream as soon as we eat, in response to the arrival of nutrients in the digestive tract.

Their role is to send a very clear message to the brain, something like: «That’s enough—we’re full, we can stop eating.».

And in that regard, GLP-1 has two additional superpowers:

• It slows gastric emptying, which prolongs the feeling of fullness; ;
• and it stimulates insulin secretion, which helps regulate the blood glucose, that is, the blood glucose level, which can rise when we eat and must be kept at a physiological level.

The reason GLP-1 is getting so much attention today is that it is precisely this hormone that the well-known anti-obesity drugs seek to mimic.

These are known as «GLP-1 analogs,» that is, synthetic molecules designed to mimic and prolong the action of natural GLP-1 (which has a very short half-life in the blood).

This is why it’s such a great opportunity to naturally boost this hormone through diet—particularly by eating fish—rather than chemically mimicking it with medication and all the side effects that such medications can cause.

So if you want to stick to a natural 100% approach, it’s best to prioritize fish and seafood when trying to lose weight or simply maintain a healthy weight—especially since several studies have already shown that fish proteins are among the most effective at triggering the secretion of Peptide YY and GLP-1, and they may even be more effective at this than proteins from beef or chicken, and more than plant-based proteins.

In other words, for the same number of calories, you would feel fuller after a fish-based meal than after a red meat meal, and this translates into a spontaneous reduction in calorie intake at the next meal and, above all, a natural spacing out of meals without having to force yourself.

This is probably one of the reasons why people in Okinawa’s “Blue Zone”—and, more generally, diets Mediterranean and Nordic-style exercise are associated with better long-term weight control, without deprivation or calorie counting.

However, one thing all these diets have in common is that, It's because they feature seafood prominently In particular, in addition to promoting healthy fats, high-quality proteins, and low-GI carbohydrates, with vegetables especially lacto-fermented foods, which are good for the gut microbiome. And that’s not to mention lifestyle, but I’ll cover all these topics in the final major section devoted to the Mediterranean diet and to the Blue Zones, which is coming very soon.

So we have just seen that Seafood is a great food for feeling full, which partly explains why they are very effective for weight loss and maintaining a healthy weight. Now let's look at the second reason why these foods are good when you're trying to lose body fat.

The Thermogenic Effect of Protein

The second reason is quite simply what is known as the thermogenic effect of protein. In fact, whenever we consume protein—whether from marine or land sources—, Just digesting them «costs» the body a certain amount of energy, which is burned. This cost is what is known as the thermogenic effect of protein.

Since seafood is naturally rich in protein, The protein component of these foods consumes 20 to 30 % of the energy they provide just to be digested, which represents a significantly higher metabolic cost than that of carbohydrates (whose thermogenic effect is only 5–10 %) or lipids (with an effect of 0–3 %).

It’s important to qualify this by noting that proteins are not meant to provide energy; they are the «building blocks,» the foundation necessary for the rebuilding our bodies (particularly in terms of enzymes, muscles, hormones, or tissues).

Energy, on the other hand, comes primarily from carbohydrates and fats. But by consuming protein, The body must burn energy to digest them, and this digestive process results in a net energy balance that is lower than what we theoretically think we consume.

Therefore, by prioritizing protein-rich foods—and in particular protein from seafood—, You create a «slight calorie deficit» without it showing.

To fully understand the concept, let’s consider the opposite example of proteins: processed and ultra-processed foods.

Just a quick note: I’m using this example on purpose—not to demonize processed foods, nor to wage a war on fast food the way some influencers are constantly doing. If you’ve been following me on Blooness for a while, you know very well that’s not the point. It’s not an occasional fast-food meal that ruins your health.

I am using this example solely because these foods represent the exact opposite of proteins from a nutritional standpoint, which allows us to clearly understand, by contrast, the concept of nutritional density—which is entirely different from simple caloric density.

Very few people understand the concept of nutritional density, even though it’s absolutely central to becoming a biohacker and reaching one’s full potential, and most people remain stuck on the overly simplistic concept of calorie intake.

So, if we take processed foods as an example, they have the disadvantage of being what are called «empty calories»—that is, foods that are generally absorbed very quickly by the body, but which provide neither micronutrients nor nutritional density, and their digestion doesn’t require much effort from the body—even though, paradoxically, they represent a fairly significant caloric intake and can also cause digestive problems. This is exactly what we mean when we talk about «empty calories.».

So, to be clear: seafood is calorie-dense, but it has the advantage of providing the body with abundant nourishment—not in terms of calories, but in terms of nutritional density.

Paradoxically, they therefore have a net energy balance that promotes weight loss—or at least helps maintain a stable weight—while certain processed foods (including those labeled «high in protein») are quite nutritionally poor, while paradoxically resulting in a net energy balance that is generally higher than that of fish—all while causing blood sugar spikes and sometimes leading to digestive problems, which is ironic for a food that is supposed to be digested quickly.

To put it even more simply, Fish and seafood are easy to digest, highly nutritious, and at the same time sufficiently filling, both in terms of their nutritional profile and the way the body must digest them. Their opposites are the ultra-processed foods, which are more or less easy to digest depending on the product, but which are above all low in nutrients, nutritionally dense, and, on top of that, require «little» effort for the body to digest, although in some people they tend to cause digestive problems, which can result in gastrointestinal symptoms—but not only that; they can sometimes also lead to skin problems or mood-related issues, though that’s another topic.

So, to summarize, meals based on whole foods, such as fish, produce a higher thermogenic effect than meals based on processed foods, even when their macronutrient composition is roughly equivalent.

Omega-3 and Fat Loss

Now that we’ve seen how fish helps with satiety, and the well-known thermogenic effect of protein—especially protein from seafood—there’s another key factor that has a direct impact on fat loss, and It's the omega-3 content of fish.

Normally, if you're a regular reader or listener of the Blooness Guide, You've realized that omega-3s play a key role in health, longevity, and weight loss. As a reminder, omega-3s are some rather unique fats found mainly in seafood, found in small amounts in certain plant-based foods and in certain land animals that are raised and fed properly, and science has shown that omega-3s have a whole host of positive health benefits.

And in modern diets, Omega-3 intake is particularly compromised, in favor of omega-6 fats, which are another type of polyunsaturated fat that is also important for health but that we already consume in excess and do not need to consume any more of.

On the contrary, We have already explained time and time again on Blooness the importance of restoring what is known as the omega-3/omega-6 balance, which is particularly out of balance in the average Westerner and, more generally, in modern societies, and that this ratio must be rebalanced by increasing omega-3 intake and moderating omega-6 intake. Everything has already been explained on Blooness, so I won’t go into it again here.

Now, let's get back to our fish. It just so happens that small, fatty fish—which I've been raving about for years on Blooness—, are the main sources of omega-3. However, when it comes to weight loss, it turns out that Omega-3s are a powerful ally, no pun intended. Science has shown, in particular, that omega-3s help to improve insulin sensitivityand reduce chronic inflammation. However, insulin resistance and chronic inflammation are two factors that generally hinder weight loss.

If you're not sure what insulin resistance or insulin sensitivity is, I recommend checking out the articles on this topic on Blooness:

• Glycemic index, glycemic load, insulin index: understanding blood sugar and carbohydrates
• Carbs: The Hidden Trap Behind Fatigue, Cravings, and Belly Fat (and How to Break Free)

So, to wrap up the topic of omega-3s and weight loss, several studies have shown that diets low-carb associated with omega-3s led to a significant reduction in body fat, particularly visceral fat, and visceral fat is what must be reduced for health reasons, while maintaining lean body mass.

That's why seafood is a real game changer, particularly in weight-loss programs, and that they should definitely be given top priority, above all else—which, unfortunately, is not often the case, either due to a lack of knowledge or because these foods aren’t very appealing and people have a hard time motivating themselves to eat them. However, there are ways to learn to enjoy these kinds of foods, and I’ll explain all of that in a separate post.

Now that we’ve covered the effects on weight loss, let’s take a look at how eating fish can affect longevity. This will take us into a more «biohacking» aspect of the topic, and you’ll see that this is the most impressive part.

Part 2 (podcast) – For Premium members only

In this second part, which focuses on the impressive health and weight-loss benefits of fish, shellfish, and other seafood, we’ll explore why these foods hold such a special place in the human diet.

We will explore how regular consumption of these foods can contribute to longevity, vitality, cardiovascular health, cognitive performance, and weight management.

We’ll also discuss dairy products. You may be wondering what the connection is between dairy products and seafood. This question is actually more important than it seems, and we’ll take the time to answer it during this episode.

This second part is reserved for Blooness Premium members. It is also available in text format on Blooness.com for those who prefer reading to listening.