Want to lose weight and eat some healthy food then you can try a tuna diet, which is among the category of extreme diets like military diet, egg diet, cabbage soup diet or grapefruit diet. It’s extremely helpful for people with high cholesterol but it also has a lot of downsides to it as well. Let’s get into it and see if it is worth it or not.

What is Tuna Diet?

Tuna, known as a famous fish and if you are going to follow the tuna diet, you are only going to be eating tuna fish for straight three days and can only have water for drinks. However, people have followed it and have reported promising 3 day tuna diet results.

This diet was made by Dave Draper, who is a bodybuilder, and was originally only planned for bodybuilders for quick weight loss and for gaining some lean muscle mass. But more people are trying it out now and finding it to be helpful in losing weight quickly.

Tuna diet is a diet very rich in protein and it is the lowest in calories and carbs. Tuna fish is known for containing a number of essential vitamins with a bunch of minerals and has been shown to improve heart health and decrease mortality from heart disease. (1) So, you are going to lose all the weight and get all the essential nutrients for your body at the same time following the tuna diet plan.

tuna fish diet

Is it Helpful in Losing Weight?

Tuna diet is very low in calories, and it restricts your food intake because tuna diet meals comprise of tuna fish only. 150 g of tuna fish only consists of around 110 calories. You should take it alone, without any kind of sauces or spread, to actually lose weight. You are also not allowed to take any kind of dairy products in the first three days, which will boost your weight loss process more.

Also, you will be drinking lots of water, at least two liters, which is going to aid in losing weight further. Also, tuna should not be made in oil, it should be made in water, as the oil will add unwanted calories in it . Also ensure that if you get canned tuna, it should be in water based solution.

All of these food restrictions are your absolute path to lose more weight fast. You will start noticing some clear changes in your body within just three days. Tuna diet will shed any water weight too.

Is The Tuna Diet Safe?

Tuna fish is rich in many kinds of vitamins and minerals but taking only tuna for three days can cause you to feel tired and can cause your metabolism to become slow.

As you will be losing weight rapidly, your body will need time to adjust to your new eating patterns. That is why it is advisable to take some sort of multivitamins while you are on your three strict days of tuna diet. This way your body won’t be lacking any important vitamins and you will feel energetic too.

You have to take tuna in small portions after every 2 to 3 hours, so there is only a low chance that you would get any severe long term nutrient deficiency. After three days you can add more foods like dairy products and vegetables to your diet. So it can be considered a safe diet.

But as every person is different, you will have to see yourself how your body reacts to this type of diet, and find out if it?s good for you or not. If you feel like you cannot just survive on tuna and water only for three days, or if it feels very monotonous, then there are some other variations of this diet too that you can follow, with some more varieties of food.

How Much Weight You can Lose on Tuna Diet

It can be 5 pounds in 3 days or even 10 pounds in 3 days but you will just get that weight back on exactly like a fad diet.

And it wouldn’t be a healthy rate of losing that much weight in such a short time period.

What are the Benefits?

If we see, it’s fairly a protein-rich diet and also contains omega 3 which is important for our brain, immune system and heart. But this diet has very clear downsides too.

What are the Downsides?

It doesn’t give your body enough calories, so you will feel hungry all the time.

If there is an 85-gram of tuna which is preserved in water solution, it contains about 73 calories, 16.5 g protein, 0.6 g fat, and 0 amount carbs.

A person with 68 kg of weight needs 102 g protein on a daily basis being on the tuna diet, or else 524 g tuna in a day.

 Adding them all up it will make 610 calories of intake in a day, which is clearly low from the 2,000 calories that a person needs.Such strict restrictions on calorie intake might end in slowing your metabolism down and losing muscles.

Short Term Weight Loss

Any diet you follow requires some particular time to get adjust to it and make your habits accordingly but in this diet, there are just 3 days. In such a short time it’s completely impossible to make any routine or keep it going in the long run.

One cannot focus or follow fad diets like tuna diet because it wouldn’t be beneficial in any way other than resulting in some eating disorders or disappointment because weight loss is only short duration.

Mercury Poisoning

No doubt tuna fish has lots of benefits but, it contains a huge amount of metal mercury that can easily turn into poison. (2)

Your intake of tuna fish should be of 340 grams in a week. Some species of tuna, like albacore, bigeye and yellowfin, contain extreme levels of mercury that’s why you should eat them less otherwise do not take them at all.Remember that in the tuna diet a person of 68-kg is bound to take 524 grams of tuna in a day and 1.6 kg in 3 days diet.

Even if it was not the case, tuna diet already includes extreme amounts of tuna that increase chances of mercury poisoning which can cause serious damage to heart, immune system, kidneys, and nervous system.

Foods That You Are Allowed to Eat on Tuna Diet

  • ? Proteins in the form of tuna which should be canned with water or it can be a tuna steak
  • ? You can drink Water, yeah a great courtesy in this diet. 2 liters water in a day
  • When your initial phase of 3 days is completed following things are also allowed:
  • Vegetables are good, especially green vegetables but those vegetables should not be starchy.
  • In fruits you can take apples, melons, berries, and pears but they should not be preserved.
  • Chicken is also allowed but in less quantity should be baked, boiled or grilled would also work.
  • In dairy products, you can have some cottage cheese with yogurt

Foods you cannot eat on Tuna Diet

  • ? you have to cut out the rice, wheat, bulgur wheat, quinoa, millet, potatoes and corn
  • avoid beef, lamb and pork
  • chickpeas, pinto beans, black beans and kidney beans are not allowed
  • don’t take almonds, peanuts, cashews, walnuts and sunflower seeds
  • cut out the whole milk, butter, cheese and ice cream
  • avoid soda, energy drinks and sports drinks

After going through all the aspects of tuna diet you can easily decide if it’s the right one for you or not.

If you want something long term then it’s not for you. Choose a more sustainable option which will help you lose weight naturally and keep it off.


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