Fish, with its huge doses of omega-3 fatty acids, has received a recent push as a healthy protein choice. It’s no surprise, then, that many diets have been released that are specifically designed to help you up your fish intake. The Sardine Diet, as its name suggests, is just such a program.
First detailed in a 2006 book of the same name, the Sardine Diet was created by certified dietitian and nutritionist Keri Glassman. The diet isn’t restricted only to sardines. Many people will be glad to hear that the diet doesn’t require them to eat sardines for breakfast, lunch and dinner every day. Rather, it encourages low calorie, high fiber, high protein and high omega 3 meals. We’ll consider what the diet entails, its potential benefits, as well as any cons associated with the Sardine Diet.
What the Diet Includes
Following this diet begins with purchasing the book, which includes numerous recipes and meal plans. The foods discussed in the book all use fish as the primary protein source and are designed to boost your intake in both omega 3 and omega 6 fatty acids. Since the recipes are provided and portions are pre-calculated, you never have to worry about counting your calories. This kind of detailed planning takes all the guesswork out of dieting for you and ensures that you’re eating properly.
The Sardine Diet consists of three meals and two snacks daily. The types of food you can expect to be eating on the sardine diet include “Albacore Tuna Wraps” and “Sardine Tostadas with Avocado Salsa.” One of the most outstanding features of the Sardine Diet is that sardines, tuna and the other fish that are featured are relatively inexpensive and easy to get. These fish are also low in mercury.
What it Does
The push for sardines and other fatty fish is based firmly on the well-documented benefits of omega 3 and omega 6 fatty acids. Although fat is a much maligned nutrient, there are both healthy and unhealthy fats. The fats that are emphasized in the Sardine Diet are extremely healthy, according to the American Heart Association. Omega 3 and omega 6 fatty acids have been shown to lower LDL (bad) cholesterol, increase HDL (good) cholesterol, lower the risk of abnormal heart rhythms, and slow the formation of harmful plaque on the walls of your arteries. Other potential benefits associated with these fats include reduced risk of breast cancer, improved mental health, improved joint health and decreased risk of inflammatory diseases like asthma and arthritis.
The Sardine Diet is also rich in calcium, phosphorus and vitamin D, which all work in conjunction to improve bone and joint health. High calcium intake is also associated with a lower risk of obesity.
Potential Faults and Considerations
No diet plan is ever perfect for everyone and, despite all of its touted benefits, there are things to consider before diving into the Sardine Diet. The first, and most obvious, factor to think about is how you feel about sardines and fish in general. Many people do not enjoy the taste and texture of the little fatty fish. The diet does allow for substitutions with other oily fish, like salmon, but sardines are the preferred option.
Another aspect to consider is the fact that, although it discusses it, the Sardine Diet offers no guidance regarding an exercise program. Diet is only one part of a healthy lifestyle, so when embarking on any diet you should never neglect your exercise plan.
Have you tried the Sardine Diet? Please share your experience with us in the comments.