You already know that fish and weight loss share a close relationship; after all, multiple studies have shown that fish is one of the most nutritional foods on the planet, as it’s an incredible source of healthy fats and omega-3s.

However, there’s a terrific secret about fish and weight loss that could make the difference in your battle against bulge: research has shown that replacing meat with fish can ramp up your weight loss efforts and even improve your overall health.

So what makes fish such a great substitute for meat? While meat usually packs a fattening punch, fish is naturally low in saturated fats, which means that you’ll feel fuller and more satisfied without the caloric bite. White fish like haddock, tuna and cod all carry low fat values, and are also extremely versatile in terms of cooking. For dieters looking to lose the pounds, you can opt to spread a low-fat butter and herb seasoning on your fish, or you can sprinkle them with bread crumbs or crushed Ritz crackers for baked treat that feels more sinful than what it really is.

That brings us to the next fish of choice: salmon. Often regarded as one of the most nutritional fishes on the planet, a small portion of salmon comes with a heaping plateful of health benefits. Salmon is high in fatty acids, which, despite as its name might suggest, is crucial to regulating your metabolism and keeping your organs healthy and strong. Additionally, these fatty acids are terrific beauty boosters, as numerous studies have shown that these nutrients support healthy hair growth, clear skin and strong nails.

There’s no denying that if you regularly add salmon to your diet, you’ll look like you walked straight off of the runway in no time!

One important note: be sure to choose wild salmon over farmed salmon every time, as the latter are often fed products with hormones and other artificial ingredients. Wild salmon may be more expensive, but the incredible taste and nutritional value is more than worth the price.

Fatty acids are also indispensable in keeping your brain healthy, focused and alert. Omega-3 – which is perhaps the most famous fatty acid of all – has been proven to accelerate memory function and recall, improve mental clarity and even increase focus and concentration. Think of omega-3s as the genius nutrient you need to keep your brain at its peak levels.

While replacing meat with fish is a smart diet move, keep in mind that fish doesn’t have nearly as much iron in it. Therefore, it’s crucial to add an iron supplement to your diet, as this nutrient is necessary for blood and muscle functions.

Fish and weight loss go hand-in-hand like peanut butter and jelly – try replacing your meat with fish for a week to see how much of a difference it can make with your weight loss efforts.