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Nuts are a good source of healthy fats, fiber, minerals and many other beneficial nutrients. Each type of nuts offers different nutritional benefits, which in turn help in losing excess weight.
Nuts are high in protein, rich in healthy fats, and low in simple carbohydrates, which stimulate the body to burn extra fat and shed extra pounds. Plus, they make an incredibly versatile addition to your diet.
Nuts are a handy snack to stash in your purse, taste great on top of a mixed salad, and can be added to your favorite smoothie recipe for a protein boost.
When eating nuts for weight loss, remember to keep calories in mind. Nuts are an incredibly energy-dense food, which means they contain a lot of nutrients in a relatively small size.
In addition, you get many nutritional benefits from this type of nuts, but eating a large amount of them will add extra calories to your diet.
However, it has been scientifically proven that nuts help you lose extra pounds. In a review of the scientific literature on the topic, researchers found that eating nuts is associated with greater weight loss, better diet compliance, and improved satiety, so choose one of these nuts for successful weight loss.
What is the nut diet?
Nuts diet A depends on eating nuts during periods of diet or diet, so you must take into account the commitment to eating the number of nuts determined by the doctor specialized in nutrition and diets.
This is to ensure that you do not increase your calorie intake, which can spoil the diet you are following; So that it can lead to an increase instead of losing weight if the specified amount is not adhered to.
1 : Almonds
Almonds are considered one of nature’s “superfoods” for their rich content of protein, fiber, antioxidants and heart-healthy fats. This makes it an excellent addition to your weight loss diet.
In a study of 65 overweight or obese adults, eating a diet rich in almonds was associated with greater weight loss, lower waist circumference, lower body fat, and lower systolic blood pressure.
Some believe that these benefits are mainly due to the high content of monounsaturated fats in almonds. Of the 11 grams of fat in a serving of almonds, 7 are of these beneficial monounsaturated fatty acids.
If you are following a diet or a diet, you should eat 12 nuts, as a separate meal. without taking anything else with it.
2 : Walnuts
Walnuts for Weight Loss Like all nuts, walnuts are high in heart-healthy unsaturated fats.
However, walnuts are unique in that they contain high levels of polyunsaturated fats (other nuts usually contain high amounts of monounsaturated fats).
There are several types of polyunsaturated fats. The form found primarily in plant foods is known as alpha-linolenic acid, or ALA.
ALA has been shown to reduce the risk of cardiovascular disease and other chronic conditions.
It may also stimulate your body to lose weight faster. This is because walnuts contain 2.5 grams of ALA per serving, which makes them a rich source of fatty acids beneficial to the body.
In a recent study of 245 women, a diet rich in walnuts was associated with greater weight loss, lower levels of bad LDL cholesterol, and higher levels of “good” HDL cholesterol.
3 : Pistachios
Pistachios make the delicate green color and unique flavor of pistachios a favorite to add to smoothies, add to baked goods, or simply eat them as a snack. Each 1-ounce serving of pistachios contains 3 grams of dietary fiber, or 12% of your recommended daily intake.
Eating pistachios helps your body get enough dietary fiber and makes you feel full. It sends signals to your brain that prevent you from feeling cravings. This can help you shed extra pounds and burn more body fat.
In a recent scientific study, a diet rich in pistachios was associated with a significantly smaller waist size reduction, a sign that participants in a diet rich in pistachios shed excess belly fat.
Pistachios also contain manganese, copper, and folic acid, in addition to the fact that pistachio nuts promote the maintenance of blood sugar levels.
4 : Cashews
Cashew nuts are light in color, have a delicate flavour, and have a unique curved shape. One serving of these nuts (about 16 to 18) contains 13 grams of fat and 5 grams of protein.
Additionally, cashews are an excellent source of magnesium, providing 100 grams, 73% of the recommended daily value of magnesium, which is essential for regulating fat and carbohydrate metabolism.
Thus, it can help you lose weight. Eating raw cashews or eating creamed cashew butter on a piece of whole wheat toast is a great way to increase your intake of these nuts.
Cashews also contain many minerals, such as: potassium, copper, zinc.
5 : Peanuts
Eating peanuts is an excellent way for people who want to increase the amount of protein in their diet. Peanuts also contain many nutrients, including fat and dietary fiber, in addition to many minerals.
Peanuts are technically a legume, meaning they belong to a group of plant foods, but most people consider them to be nuts.
Peanuts contain proteins, healthy fats, as well as polyphenols, antioxidants, flavonoids and amino acids.
Research and studies have shown that all these components in this type of nuts are generally beneficial for the body. According to the Nutrient Database created by the US Department of Agriculture (USDA) Trusted Source, 100 grams of peanuts contain 567 calories and the following amounts of other nutrients:
Protein: 25.80 g.
Fat: 49.24 grams.
Carbs: 16.13 grams.
Fiber: 8.50 g.
Sugar: 4.72 grams
The fats in Peanuts are mainly monounsaturated fatty acids, as well as polyunsaturated acids (PUFAs), moreover, these nuts contain a low amount of saturated fats.
It contains many important minerals for the body, and 100 grams of it contains the following:
Calcium: 92 milligrams (mg).
Iron: 4.58 mg.
Magnesium: 168 mg.
Phosphorous: 376 mg.
Potassium: 705 mg
The advantage of peanuts is that it is more abundant than many other types of nuts, in addition to being lower in cost than other types of nuts.