Pescatarian Diet and its possible benefits

Pescatarian Diet and its possible benefits

Weight loss medicines, diet tips, detox, slimming tea and what not. All health blogs are full of these fascinating names but what is the use of all these when you don’t even know how diet helps in weight loss?

For those who can’t keep a track of all these things, it is better to look for diet plans and understand how certain foods promote weight loss. One of such diets is pescatarian diet that is slowly gaining popularity these days.

People who follow this diet plan consume a wide variety of plant-based foods, such as fruits, vegetables, legumes, whole grains, and nuts along with certain fish and seafood

Which foods are allowed in the Pescatarian Diet?

  • Seafood
  • Whole grains
  • Fruits
  • Vegetables
  • Legumes, pods
  • Nuts
  • Seeds
  • Eggs/Dairy

All the top listed items are allowed in pescatarian diet. However the intake of eggs and dairy is optional. Some people like to eat them occasionally whereas other people don’t. It is a personal choice.

Foods that are NOT allowed in Pescatarian Diet

  • Red meat
  • Poultry
  • Pork
  • Turkey

This diet sometimes looks like a Mediterranean diet that is another popular diet plant. But these two has one major difference. You can eat red meat (moderately) in Mediterranean diet but you can not eat it in Pescatarian Diet.

Mediterranean diet also prohibits using packaged foods, while there is no as such clear policy on packaged food in a pescatarian diet. However, the similarities between these two diet plans are seen with the usage of seafood, fresh produce, and plant-based proteins.

Is following pescatarian diet helpful?

There are a lot of benefits that you can get from the pescatarian diet. It gives you all the natural benefits of all the plant-based foods as well as seafood. Like vegetarians, pescatarians get all of their antioxidant- and vitamin- count from plant sources. But Pescatarian followers additionally fulfill their vitamin B12 (found primarily in animal protein) from seafood.

These seafood choices are best for a healthy heart. It provides your body with a good amount of omega-3 fatty acids. These omega-3 fatty acids decrease the internal inflammation of the body and reduce blood pressure.

Omega03 is also achievable from plant-based sources like flaxseeds, but it is easier to eat fish and get your regular intake of omega-3. Following a Pescatarian diet also reduces the risk of some chronic health disease such as diabetes, dementia, and depression.

The risk of mercury poisoning

One major concern regarding a seafood diet is the mercury. Remember one thing that moderation is the key in every diet. Being on pescatarian doesn’t mean that you need to fill your plate with fish every time.

Eating a lot of fish, regardless of which diet you are following will add more mercury to your intake. This is damaging anyways and may put you at a risk of mercury poisoning.

In Pescatarian diet you may eat swordfish, tilefish, shark, King Mackerel, and large quantities of albacore tuna in moderation but don’t eat these in every meal. Particularly avoid it if you are pregnant or a breastfeeding mommy.

All the low mercury fish such as canned light tuna, cod, clams, salmon, and catfish don’t add anything to the possible mercury poisoning. It means these type of fish are a better food source.

Whether you are following a Pescatarian diet, the recommended dose of fish is only two servings in one week. You may add other foods with it so that you can get a variety of seafood. It will further reduce your risk of mercury poisoning.


Anyone who is interested in weight loss and health boost should try a pescatarian diet. For most people, eating a plant-based diet along with fish makes a perfectly balanced diet.





The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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