Five servings of cod per week led to loss of an extra 3.7 pounds (1.7 kg) over eight weeks, according to a 2009 research report.
European researchers noted that cod consumption in a prior study enhanced weight loss. They wondered if that result could be reproduced, and whether the effect was “dose dependent.” In other words, would those eating more cod lose more weight than those eating less?
They studied 125 subjects between the ages of 20 and 40, with body mass index between 27.5 and 32.5. The abstract doesn’t mention sex of the participants. They were all placed on calorie-restricted diets with identical percentages of protein, fat, and carbohydrate, and were followed for eight weeks. Researchers divided the subjects into three groups:
- One group was given 150 g (a little over 5 ounces) of cod three times weekly
- Another group was given 150 g cod five times weekly
- The third group was given no seafood
Average weight loss overall was 11 pounds (5 kg). The more cod consumed, the greater the weight loss. Those eating five servings a week averaged 3.7 pounds (1.7 kg) more than the group not eating seafood.
It’s unclear whether other types of fish would produce similar results.
These results support the prominent role of fish in the Ketogenic Mediterranean Diet.
Reference: Ramel, A., et al. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutrition, Metabolism and Cardiovascular Diseases, 19 (2009): 690-696.