If you keep failing at losing those extra pounds, adding nuts to your diet may seem counter-intuitive. Many people steer clear of nuts because of their high calorie and fat content. Still, they tend to overlook the fact that nuts are also concentrated sources of an incredible number of essential nutrients that can contribute to your weight loss efforts in different ways. Moreover, the combination of low carbs, high fiber, high protein, and monounsaturated fats can keep you full and energized throughout the day. This list presents five nuts you should consider for your diet food list.
1. Almonds
Almonds are considered one of nature's most impressive super foods as they are a superb source of nutrition that includes magnesium, vitamin E, copper, potassium, and zinc. Moreover, their fatty acid content protects your heart and lowers cholesterol levels while their high amount of fiber promotes blood sugar control and improves digestion. Almonds can help you burn more fat because of their high protein content but also thanks to L-arginine, an amino acid that plays its part in reducing belly fat and decreasing waist circumference.
2. Brazil Nuts
Brazil nuts are another great addition to a low-carb diet. Their high fat and fiber content contributes to high satiety, so you stay full for longer, and you are less likely to overindulge later on. These nutritious nuts are another source of L-arginine, the amino acid that encourages energy expenditure and increases fat loss. Furthermore, they are one of the best sources of selenium on the planet. Selenium is an essential mineral that supports healthy thyroid function, and your thyroid is vital for maintaining healthy weight. It also reduces inflammation, lowers the risk of cancer, and improves your mood.
3. Cashews
You won't regret adding cashews to your list of weight loss foods. They contain a variety of essential vitamins and minerals, but they are also a decent source of omega-6 fatty acids (13% of the DV). Their caloric content (157 calories per serving) may seem intimidating, but your body won't absorb all of these calories. Cashews are also a source of various antioxidant nutrients with countless health-promoting benefits. They are rich in magnesium, a highly beneficial mineral that also regulates fat metabolism. All in all, cashews can be a great alternative to unhealthy snacks such as potato chips or pretzels.
4. Pistachios
Don't let their high caloric content scare you; pistachios are delicious, fun to eat (especially if you take your time removing the shells), and can contribute to your weight loss plan by helping you drop the extra belly fat. They contain a good deal of heart-friendly monounsaturated fats, which improve cholesterol and triglyceride levels, reduce the risk of heart disease, and keep you full for longer between meals. Pistachios are also a decent source of protein, which takes a while to digest and delays the feeling of hunger.
5. Walnuts
This nut is a fantastic source of omega-3 fats and extremely rich in antioxidants. Walnuts may contain a respectable amount of calories, but studies indicate that your body won't absorb all of them. What's more, they can be helpful to people who struggle with obesity since they suppress hunger and promote appetite control. According to a study, walnut smoothies consumed once a day decreased appetite and hunger in ten obese people after five days. Walnuts also seem to activate a specific part of the brain, which resists cravings of tasty but fattening foods such as cake or French fries. Future research can shed more light on this amazing food's weight loss potential.
Nuts can be a smart snack choice that supports your weight loss efforts. The key is to choose raw and natural products and avoid salted, roasted, or sugar-coated nuts. Not only can they replace fattening snacks, but they will also help you successfully deal with hunger pangs during a hectic day. However, there is a catch; you have to keep your portions small, which isn't as easy as it sounds. Nuts are fun and delicious, so people often get carried away eating more than they should. Keep most of your trail mix out of reach (and out of sight) to avoid sabotaging your weight loss plan.
Sources
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Lama, Siddhi Camila. "How to Lose Weight by Eating Cashews Nuts." Livestrong, 15 Jun. 2019, livestrong.com/article/38430-lose-weight-eating-cashew-nuts/. Accessed 25 Nov. 2019.
McCulloch, Marsha. "13 Proven Health Benefits of Walnuts". Healthline, 9 Jul. 2018, healthline.com/nutrition/benefits-of-walnuts#section2. Accessed 25 Nov. 2019.
Melodie Anne. "Servings of Pistachios for Weight Loss." Livestrong, 3 Apr. 2019, livestrong.com/article/483520-servings-of-pistachios-for-weight-loss/. Accessed 25 Nov. 2019.
Rana, Sarika. "Almonds For Weight Loss: Load Up On These Nuts To Lose Weight." NDTV Food, 17 May 2018, food.ndtv.com/weight-loss/almonds-for-weight-loss-load-up-on-these-nuts-to-lose-weight-1853041. Accessed 25 Nov. 2019.
"Weight Loss: 5 Nuts to Burn Belly Fat And Lose Weight, the Healthy Way". NDTV, 18 Sept. 2019, ndtv.com/food/weight-loss-5-nuts-to-burn-belly-fat-and-lose-weight-the-healthy-way-1951051. Accessed 25 Nov. 2019.
