Shrimp can be a great addition to a weight loss diet. Shrimp is low in calories and rich in protein, making it an ideal food for promoting satiety and building lean muscle. Here’s what you need to know about eating shrimp for weight loss.
Nutritional Profile of Shrimp
Shrimp is low in calories and fat but high in protein. A 3 oz serving of cooked shrimp provides:
- Calories: 84
- Protein: 18g
- Fat: 1g
- Carbs: 0g
Shrimp is also a good source of several nutrients including:
- Selenium
- Vitamin B12
- Niacin
- Iron
- Phosphorus
- Potassium
This nutrition profile makes shrimp a smart choice for weight loss.
Protein Promotes Fullness
One of the major benefits of shrimp for weight loss is its high protein content. Protein increases satiety and reduces appetite more than fat or carbs.
In one study, people who ate a high protein lunch ate 12% less at dinner compared to those who ate a high fat or high carb lunch (1).
Protein slows digestion and suppresses levels of the hunger hormone ghrelin. It also boosts levels of appetite-reducing hormones like GLP-1, PYY and CCK (2).
By promoting fullness and reducing calorie intake, the protein in shrimp can boost weight loss.
Muscle Maintenance
Eating sufficient protein while losing weight is essential to prevent muscle loss.
Muscle burns more calories at rest than fat does. Preserving muscle during weight loss helps maximize the number of calories and amount of fat burned (3).
The protein in shrimp makes it effective for building and maintaining muscle mass during weight loss.
Thermic Effect of Food
The thermic effect of food (TEF) refers to the calories burned just through digesting and processing food.
Protein has a much higher TEF than fat or carbs. Up to 30% of protein calories are burned during digestion, absorption and storage of protein in the body (4).
Therefore, eating shrimp as a protein source can slightly increase your metabolism and the number of calories you burn. Over time, this can result in greater fat loss.
Versatile and Easy to Cook
Shrimp is a versatile ingredient that can be prepared in many appetizing ways making it easy to incorporate into a weight loss diet.
Here are some healthy and delicious ways to cook shrimp:
- Shrimp skewers
- Stir fry with veggies
- Shrimp salad
- Shrimp tacos
- Shrimp soup
- Shrimp pasta
- Cajun shrimp
- Lemon garlic shrimp
Downsides of Shrimp
Although shrimp can be included in a healthy weight loss diet, there are some downsides to consider.
High Cholesterol
The one main drawback of shrimp is its high cholesterol content. A 3 oz serving contains 166 mg of cholesterol, which is over half the recommended daily limit of 300 mg.
However, dietary cholesterol has less of an effect on blood cholesterol levels than once believed. Saturated fat intake appears to be more strongly linked to high cholesterol.
Moderate shrimp intake as part of an overall healthy diet is unlikely to negatively impact heart health in generally healthy people.
Possible Contaminants
Farmed shrimp may contain traces of contaminants like antibiotics, pesticides and chemicals. Choosing wild-caught shrimp when possible can help minimize exposure.
Additionally, some shrimp is misrepresented or mislabeled regarding where and how it was caught or farmed. Look for sustainable and reputable sources when buying shrimp.
Allergies
Shellfish allergy is one of the top food allergies. People with a shellfish allergy cannot eat shrimp.
For most people shrimp allergy develops in adulthood after previous exposure. However, children can also be born with a shrimp allergy.
Allergic reactions to shrimp can be severe and life threatening. Anyone with a known shellfish allergy must avoid shrimp entirely.
How Much Shrimp to Eat Per Day
Here are some general shrimp serving recommendations for weight loss:
- Women: 3–5 oz shrimp, 2–4 times per week
- Men: 4–6 oz shrimp, 3–5 times per week
This provides about 180–300 calories of shrimp at each meal.
Pay attention to portion sizes as shrimp is easy to overeat. Measuring your shrimp servings with a food scale or measuring cups can help.
Additionally, balance shrimp intake with plenty of non-starchy veggies and fiber-rich foods like beans, lentils, fruits and whole grains.
The Best Type of Shrimp for Weight Loss
There are many different types of shrimp to choose from. Here are some of the most popular:
| Type | Description |
|---|---|
| White shrimp | Small, sweet shrimp caught wild in the Gulf of Mexico and southern Atlantic coast. |
| Pink shrimp | Wild shrimp from the Florida coast known for their pink shells and tails. |
| Black tiger shrimp | Large farmed shrimp originally from Southeast Asia. |
| Rock shrimp | Wild shrimp named for their firm texture with red and white stripes. |
For weight loss, wild-caught shrimp varieties like white, pink and rock shrimp are best.
They are low in calories but pack a nutritional punch thanks to their high protein content and micronutrients.
Farmed shrimp from Asia may contain antibiotic residues, so wild shrimp from US waters is a healthier choice.
Cooking Methods
Grilling, broiling, steaming, sautéing or baking shrimp are all healthy cooking methods.
Avoid deep frying or coating shrimp in lots of breading or heavy sauces. This significantly increases the calories from fat and carbs.
Shrimp-Based Meals
For meal ideas, shrimp tacos, shrimp salad and cajun shrimp are all tasty options.
Some examples meals include:
- Shrimp tacos: Shrimp, veggies, salsa, avocado, lime juice, corn tortillas.
- Shrimp salad: Shrimp, avocado, tomatoes, cucumbers, olive oil, lemon juice, spinach.
- Cajun shrimp: Shrimp, bell peppers, onions, low sodium Cajun seasoning, brown rice.
Aim for 4–6 oz shrimp per serving along with non-starchy veggies, healthy fats and fiber-rich carbs.
Conclusion
Shrimp can be an excellent addition to a weight loss diet. It’s low in calories but high in protein, which helps reduce appetite and build muscle.
Eat 4–6 oz portions of wild-caught shrimp 2–5 times per week. Prepare shrimp with healthy cooking methods and incorporate into balanced meals with veggies, fiber and healthy fats.
Prioritize wild-caught shrimp and watch your portions to maximize the weight loss benefits of shrimp.