To optimize fat loss, prioritize lean white fish such as cod or tilapia rather than salmon, as the latter is very high in lipids and therefore significantly more caloric.

noli's read

From a purely energetic standpoint, this advice is based on a simple nutritional reality: for an equal portion, cod provides approximately half the calories of salmon due to its very low lipid content. A randomized controlled trial conducted by Thorsdottir et al. (2007) shows that the inclusion of white fish or fatty fish in a caloric adjustment program promotes weight management in a comparable manner in the short term. However, another clinical study by the same team (2009) highlighted a dose-response relationship, revealing that frequent consumption of cod (5 portions of 150g per week) optimized body composition more markedly than a protocol without fish. Furthermore, a large 13-year Norwegian observational study (the Tromsø study, 2017) associated the regular consumption of lean fish with a more lasting reduction in waist circumference compared to fatty fish. Nevertheless, it would be an overstatement to exclude salmon entirely, as its healthy fats (omega-3s) support overall balance and contribute to satiety. The tip of relying on tilapia or cod to reduce overall caloric intake is therefore highly relevant for sculpting the body, while alternating with fatty fish to maintain essential nutrient intake.

the sources

1. 1Uhe AM, Collier GR, O'Dea K 1992