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Ceviche for Weight Loss: A Guide HealthifyMe - Blog HealthifyMe - Blog - The definitive guide to weight loss, fitness and living a healthier life.

South American cuisine is colourful and flavorful. Ceviche, pronounced as “seh-vee-chay”, is a healthy Peruvian dish usually served as an appetiser. Ceviche is a traditional dish of raw seafood soaked in citric juice. It is commonly made with raw, fresh fish or shrimp marinated in lemon or citrus juice. The acidity cures fish by denaturing the proteins, and the fish becomes solid and opaque while absorbing flavour.

Ceviche does not go through the cooking process that requires heat. So if the phrase ‘raw seafood’ fills your heart with fear, you might be hesitant about ceviche. But it’s not entirely raw either. Both heat and citric acid are agents of a chemical process called denaturation. So ceviche is a dish with incredibly complex flavours. And since citrus juice does the work of ‘cooking’, heat is not a necessary element here. 

Ceviche is a vibrant dish brimming with perfectly refreshing flavours. True seafood lovers will instantly fall in love with it, especially when you pair it with baked tortilla chips, lettuce leaves, beans, or quinoa.

This article is perfect for you if you enjoy salads and seafood. So keep reading to explore how ceviche can fit into your weight loss journey. 

Ceviche and Weight Loss

There are many opinions on ceviche being a healthy diet for weight loss. Unfortunately, there are different recipes for ceviche, so it is difficult to make a general statement about whether or not it is a healthy choice for weight loss. However, ceviche can be a nutritious meal if made with fresh, healthy ingredients.

Ceviche is a nutritious dish that balances all three macronutrients, which translates to a suitable calorie range. According to health professionals, ceviche may be an effective weight-loss choice. It is low in fat and calories but has a lot of protein. One must also consider the health benefits of the vegetables used in ceviche. Because they are rich in antioxidants, veggies can assist in the battle against free radicals. As a result, ceviche can cause significant weight loss combined with regular exercise and portion control.

The HealthifyMe Note

Ceviche is a simple dish to prepare. Also, it is a fabulous appetiser for your next dinner party. A healthy seafood delicacy, ceviche, helps you meet your weight loss goals and makes your taste buds happy. First, make your ceviche with fresh raw salmon and veggies. Then, toss in chopped jalapenos, pour little olive oil, add slices of avocado, and garnish it with herbs of your choice. A serving of ceviche delivers a low amount of carbs and fats but a high amount of protein, vital to building muscles and losing weight.

How to Use it for Weight Loss

The critical aspect is understanding how many calories you need to eat in a day and ensuring you do not overeat your total calories for the day. If you burn more calories than you consume, you will find yourself in a “calorie deficit”, which is the only way fat loss can occur. Overeating anything is not good for your health. Moreover, according to studies, it is usually the quickest way to get out of shape. Therefore, portion control is a critical factor in weight loss. 

Here are a few points on how one can use ceviche for weight loss.

  • Understanding what goes into making ceviche is vital if you want to use it for weight loss. Avoid adding high-calorie fish like Hilsa, Shark, etc. Ceviche is a versatile and easy dish that can get customised to one’s liking. 
  • Include low-calorie veggies such as cucumber, corn kernels, lettuce, asparagus, lentil, cabbage, celery, tomato, spinach, green beans, and sweet potatoes. 
  • Make this dish at your home. In this way, you can control the number of calories used in the dish.
  • Ceviche is good for building muscles and weight loss due to its high protein content. With proper exercise, you can achieve your weight loss goals. 

Ceviche Recipies for Weight Loss

Healthy Ceviche Recipe

Servings- 6

Preparation time- 2 hours 10 minutes

Ingredients

  • Raw salmon (chopped in cubes): 2 cups (400 g) 
  • Lime juice: 40 ml
  • Tomatoes (chopped): 4 cups (200 g)
  • Serrano peppers (minced): 2
  • Onion (minced): ½ cup (100 g)
  • Cilantro (chopped): ¼ cup

Method

  • Cut the salmon into small cubes and add to a nonreactive bowl (glass bowl). 
  • Add little lime juice on top, cover, and refrigerate for two hours. This is done to let the lime juice cure the fish.
  • In a separate bowl, combine the tomatoes, serrano peppers, onion, and cilantro, and set aside in the fridge to marinate. 
  • Drain off most of the lime juice after the fish has a cooked-like consistency leaving about 2-tablespoons in the bowl.
  • Mix thoroughly after adding the chopped vegetables.
  • Serve on tostadas, tortillas or with healthy baked chips like a dip. 

Seafood Ceviche Recipe for Weight Loss

Servings- 4

Preparation time- 10 minutes + 7-8 hours (overnight curing time)

Ingredients 

  • Shrimp (chopped): 3 cups (700 g)
  • Onion: 1
  • Garlic (finely chopped): ½ tsp
  • Jalapeno peppers: 1
  • Cilantro: ½ bushel
  • Parsley: 1 bushel
  • Lemon: ¼ cup
  • Bell peppers: 2 

Method

  • In a glass or wooden bowl, combine all ingredients and mix well. 
  • Let it sit in the refrigerator overnight.
  • Serve in an iceberg lettuce cup or over mixed greens. 

Healthy Mackerel Ceviche

Servings- 6

Preparation time- 10 minutes + 7-8 hours (overnight curing time)

Ingredients 

  • Mackerel fillets: 4
  • Grapefruit: 2
  • Fennel leaves: 20 g
  • Coriander: 20 g
  • Olive oil: 1 tbsp (30 ml)
  • Salt: To taste
  • Cucumber: 1 cup (200 g)
  • Onion: ½ cup
  • Tomato: 1 cup

Method

  • Peel and slice two grapefruits into a big flat plate. Whisk it to separate all those little segments. 
  • Add two tablespoons of olive oil and salt to taste. Cut some fennel leaves and add them to the grapefruit. Add chopped coriander leaves.
  • Take filleted and pin-boned mackerel and slice bite-sized chunks. 
  • Place the fish onto the plate and lightly season with salt. 
  • Finish with the zest of grapefruit and drizzle over some olive oil.
  • Marinate the mackerel for an hour before serving. 

The HealthifyMe Note

If you enjoy delicacies like ceviche, sashimi, and sushi, you are undoubtedly familiar with the concept of eating raw fish. And while it’s perfectly fine to eat those delicacies in moderation, side effects are associated with ingesting raw foods of any kind, especially fish. One of the chief dangers of consuming raw fish is getting a foodborne disease, which can result in nausea, vomiting, abdominal pain, diarrhoea, and other unpleasant symptoms. So, if you experience uncomfortable symptoms, limit your intake.

Conclusion

Ceviche has been around for generations, and the health benefits of ceviche are finally getting recognised. This dish is very nourishing in addition to being delicious. This popular seafood dish can help someone lose weight if included in their diet appropriately. It would help if you had a calorie-deficient diet and regular exercise. It is rich in essential micro and macronutrients; therefore, it will support healthy weight loss.

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