4 key Nuts for weight loss that you must know
If you are health conscious and are trying to lose weight, you will need two things: exercise and a healthy diet. Keeping a balance between them can help you to reach your goal.
You have tried out many things for weight loss, but besides, you can add one more thing to your healthy food diet, and that is nuts. Yes, you hear, right. It helps you to maintain a healthy diet plan. If you haven’t thought about nut’s benefits in your life, it’s time to know the importance of nuts.
You can easily depend on nuts for weight loss because they provide you with a pack full of healthy nutrition and keep you full for a more extended period. Moreover, nuts contain healthy fat and protein that is not harmful to your body.
Furthermore, such a handy snack is excellent supportive food for the baking item, salad, smoothie, soup, and many more. If you make a habit of eating nuts daily, you will lose interest in other unhealthy snacks.
Are nuts beneficial for weight loss?
Nuts are high in calories and fat. So, most people think that they lead to weight gain. But that is not true. According to a scientific study, consuming nuts are not connected to weight gain. Regular intake of nuts is somewhat helpful for weight loss.
Recently, as a result of the research, almonds, such as Tropical almonds, hazelnut, walnut, pistachios, peanuts, etc., reduce weight and reduce the risk of weight gain. This study was conducted on 373,000 people aged 25 to 70 in 10 European countries.
Besides, researchers see nuts lose not only weight but also, reduce the risk of five percent weight gain.
4 key nuts for weight loss:
Protein is considered key to losing weight. Cashews nuts contain the right amount of protein. One serving of cashews, around 16-18 nuts, has about 5 grams of protein.
Magnesium regulates the metabolism of fat and carbohydrates, which further helps in losing weight. Nuts have a good source of magnesium too. Every 100 grams of cashews provide 73% of the daily value of magnesium.
Walnut is also considered best for weight loss with lots of healthy fat. If you consume walnut every day, it will keep your appetite under control with the presence of omega-3 fatty acids, Plant-sterols, and vitamins.
A recent study found that those who followed the walnut-rich diet have succeeded in losing their weight. So, it proves to be a great fat loss item and promote healthy body weight.
Almond also has healthy fat and protein, and fiber to keep you full and prevent you from overeating. It is known as nature’s superfood. It has heart-healthy fat and antioxidant too. The amino-acid, called L-arginine, helps you burn fat. Eat 3-5 almonds every day to lose weight.
According to WHO Food, 2015, each almond serving provides 7 grams of monounsaturated fat out of 11 grams.
Jon Sabbat, inventor, and director of Loma Linda University in the United States said, “eat almond while eating. Please put it in a dish in place of animal food.
The moderate amount of protein in pistachios also boosts weight loss. The thing that helps to keep your body fuller and prevent you from intense food cravings is dietary fiber. Pistachio has a good number of dietary fiber to reduce your body weight.
Nuts are ideal for weight loss and beneficial for other health issues, including the brain, heart, skin, and more. But too much of everything is not suitable for your health. If you want to enjoy nuts for weight loss without any side effects, you need to consume them in moderate numbers.
Peanuts can play a crucial role in your weight loss journey. You may think peanuts are high in calories and fat and how they can lose weight. The truth is that peanuts are full of rich fiber and full protein content that keeps you full for a longer time.
According to various study, a moderate amount of peanuts help to control hunger without gaining your weight.
According to the Journal of Nutrition, “Peanuts are also high in protein, which helps burn calories.” Elsewhere, in boosting the metabolic rate, peanuts also provide a good energy source because good metabolism can significantly promote weight loss.
Brazil nuts are tree nuts that grow in the Amazon rainforest in Brazil. They are super soft and buttery in textures that are packed with numerous nutrition for weight loss. They are also enriched with fiber and protein that are essential for weight loss.
You also will find a good source of selenium, magnesium, phosphorus, and thiamine to support losing weight. “A recent study published in Nutrients considered the role of selenium, an essential trace element, in weight management.”
Moreover, magnesium may support the regulation of blood sugar and insulin levels for overweight people. “A 2013 study found that magnesium helps with bloating and water retention.” Taking Brazil nut along is not sufficient, besides you need to maintain a healthy diet and do exercise regularly.
Furthermore, low phosphorus status increases the chance of body weight. Intake of phosphorus can reduce the chance of body weight. Elsewhere, a sufficient amount of thiamin in your body can turn the carbohydrates into energy. That energy helps you to do exercises or other activities for weight loss.
Besides, Low level of this vitamin can hinder losing weight through lowering metabolism in your body.
So, if you are looking for a low carbohydrate diet for weight loss, Brazil nut can be an ideal choice for you. It serves around 19 grams of fat in 1 ounce, and fat can promote satiety and lessen your hunger.
Although macadamia nuts are rich in calories, you can reduce your weight by this nut through its healthy fat. Two essential elements as protein and fiber, also remain in this nut to promote the feeling of fullness.
This nut also carries all those vitamins and nutrition as we find in Brazil nuts, but The fat in this nut is higher than other popular nuts as almond, cashews, and walnuts. One ounce of this nut serves you 21grams of fat and 4 grams of carbs.
It contains good dietary fiber to ensure better digestion and good gut health. Eating hazel nut regularly increases the chance of weight management, keeping you full. Ensure to consume at least a handful of 30grams of these nuts for better benefit but don’t forget to exercise and maintain a healthy diet.
The nut is a potential source for weight loss. A 2018 study found a link between nut consumption, reduced weight gain, and a lower risk of obesity. This nut also reduces the risk of weight gain. It can easily be consumed as a snack or adding with salad. Some can face allergy from this nut, so think twice before adding it to your regular diet.
Nuts are ideal for weight loss and beneficial for other health issues, including the brain, heart, skin, and more. But too much of everything is not suitable for your health. If you want to enjoy nuts for weight loss without any side effects, you need to consume them in moderate numbers considering side effects.