Get Leaner Even Faster: Choose Fish Over Sirloin

In this dietary intervention 126 subjects comprised the group given energy-restricted diets (-30%); they were prescribed an identical macronutrient composition but different amounts of cod: the control group were given no seafood and lean meat; group 1 were given 150 g cod 3 times a week; and group 2 were given 150 g cod 5 times a week. Anthropometric measurements and cardiovascular risk factors were assessed at baseline and endpoint. Body weight decreased after 8-weeks, also waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin. The prevalence of the metabolic syndrome dropped from 29 to 21%. According to linear models weight loss was 1.7 kg greater among subjects consuming 150 g 5x/week compared to the control group. The trend analysis supported a dose-response relationship between cod consumption and weight loss, but changes of other measured cardiovascular risk factors were similar between the groups. A dose-response relationship between cod consumption and weight loss during an 8-week energy restriction diet is found and 5 x 150 g cod/week results in 1.7 kg greater weight loss in young overweight or obese adults than a isocaloric diet without seafood.


Ramel A, Jonsdottir MT, Thorsdottir I. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):690-6.

Robbie Durand has been in the sports supplement and  bodybuilding industry for 15 years. He has contributed to many national magazines and web sites. He has an M.A. in exercise physiology from Southeastern University and a B.A. in Dietetics from Louisiana State University. 

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