Fish only diet or the Pescatarian diet 

In this article, we are going to discuss the “Fish only diet”. I will also include food allowed on the diet and the food that is not consumed on the diet. In addition to that, I will include the benefits, meal ideas, advantages, and disadvantages of the Pescatarian diet.

What is the Pescatarian diet?

The fish-only diet is known as the Pescatarian diet, it is a diet that includes only fish and aquatic animals and adds it to a vegetarian diet. The word “Pesce” is derived from the Italian language meaning fish. The other part of the word “tarian” is derived from the word vegetarian. 

The Pescatarian diet is a diet that is focused on plant-based products. These products include whole grains, nuts, legumes with healthy fat, and animal protein from seafood. The Pescatarian diet also includes eggs and dairy products. 

What is the food allowed on the Pescatarian diet?

The food that is allowed on the Pescatarian diet are: whole grains and all grains, fruits, vegetables, legumes (beans, tofu, hummus, lentils), fish, shellfish, eggs, dairy ( milk, cheese, yogurt), seeds (sunflower seeds, chia seeds, flaxseeds), nuts (peanuts, almond, walnuts), and butter made from the nuts ( peanut butter, almond butter).

What are the foods to be avoided on the Pescatarian diet?

The food that is not included in the Pescatarian diet includes all products from animal sources except seafood. These include beef, rabbit, chicken, pork, lamb, and turkey. These foods are not consumed on the Pescatarian diet.

What are some benefits of the Pescatarian diet?

The Pescatarian diet is rich in seafood varieties which add omega-three fatty acids to your diet.  Omega 3 has been linked with several benefits such as lowering blood pressure and heart attacks if compared to those who do not include any fish in their diet.

Since the Pescatarian diet is a vegetarian diet, it also packs the vegetarian diet benefits. The increase in vegetable consumption and plant products is linked to a reduction in coronary heart disease. It also reduces blood lipids and blood pressure. 

A Pescatarian diet reduced the risks of cancers, some of which is colorectal cancer.  In addition to that, a plant-based diet plan is good for reducing several metabolic syndromes conditions as type 2 diabetes, insulin resistance, high blood pressure, and obesity. 

What does a Pescatarian diet look like?

A Pescatarian diet would include the following: 

  • canned salmons, sardines, and tunas
  • Frozen salmon
  • Frozen trout
  • Frozen shrimp
  • Frozen herring
  • Fresh fish
  • Fresh shrimps
  • Fresh clams
  • Fresh scallops
  • Fruits (frozen and fresh)
  • Nuts
  • Seeds
  • Eggs
  • Dairy
  • Cheese
  • Canned anchovies
  • Legumes (beans, peas, tofu, soybeans, lentils)
  • Grains (quinoa, buckwheat, barley, rice, pasta)
  • Dark green leafy vegetables ( spinach, kale)

However, a strict Pescatarian diet would eliminate the eggs and dairy which reduces the calcium intake in their diet.

What can I have for breakfast on a Pescatarian diet?

For breakfast, you can have eggs. Either fried, runny, or hard-boiled whatever your preference is.  Add to the eggs salt and pepper for seasoning. You can make scrambled eggs on top of avocado toast bread. As a drink, you can have a banana smoothie.

Another option is to go for the oatmeal bowl with some feta cheese and grapefruit.

What can I have for lunch or dinner on a Pescatarian diet?

For lunch or dinner, you can have a variety of choices. You can make yourself a sandwich including any kind of seafood ( tuna, sardines, anchovies, salmon, herring, trout) you can add some kind of dips like hummus and some baby carrots with it.

Another option would be a salad. Pick a grain like quinoa and seafood like tuna and make a salad. 

What are some advantages of the Pescatarian diet?

The Pescatarian diet is a more protein-rich diet than the vegetarian diet. Protein is needed to maintain muscle mass and carry out body functions. Seafood can also offer omega-3 fatty acids that are packed with healthy benefits. The Pescatarian diet is not restrictive as well, on the contrary, it does not limit food except for meat.

What are some disadvantages of the Pescatarian diet?

The Pescatarian diet is quite costly. Having fish daily is not a cheap food option. The diet can also include mercury and puts you at risk of mercury poisoning so the mercury levels need to be checked. In addition to that, incorporating seafood with dishes is more challenging than meat or chicken. 

Conclusion 

In this article, we discussed the “Fish only diet “. I also included food allowed on the diet and the food that is not consumed on the diet. In addition to that, I included benefits, meal ideas, advantages, and disadvantages of the Pescatarian diet.

References 

What Is a Pescatarian and What Do They Eat? (healthline.com)

Pescatarian diet: Pros, cons, and what to eat (medicalnewstoday.com)

Pescatarian Diet: Pros, Cons, and What You Can Eat (verywellfit.com)

Cardio-Metabolic Benefits of Plant-Based Diets – PMC (nih.gov)

Cardio-Metabolic Benefits of Plant-Based Diets – PMC (nih.gov)

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