Nuts have been the most misunderstood edible item for decades. Many dieters have shunned nuts due to their high fat content. But what if they were mistaken? What if nuts can help you lose weight? Shocking, right? Yes, you have read it right; nuts do have the ability to aid you in losing weight. In this article, let’s find out how nuts help in weight loss and getting in perfect shape.
Can Eating Nuts Really Help You Lose Weight?
Nuts have long been celebrated as a wholesome snack. Packed in a hard outer shell that can be cracked open to reveal a soft kernel inside, nuts offer a wealth of nutrients, like healthy fats, plant-based proteins, fiber, vitamins, and minerals, which can help in weight loss.
Let's see the science behind how nuts help in weight loss.
The Science Behind Nuts and Weight Loss
You might be wondering how food so rich in calories and fat helps in weight loss. However, many studies show that if you eat nuts in moderation and the right way, they can actually help you lose weight.
One of the large experiments conducted, keeping in focus the Mediterranean diet, found that participants who eat nuts regularly lost an average of 2 inches of waist as compared to those who consumed olive oil.
A study conducted by researchers at Pennsylvania State University found that people feel less restricted in their diets when nuts are included. Some studies also showed that a portion of fats in nuts of around 20% stays locked inside the fibrous structure and passes through the digestive system without getting absorbed.
How Nuts Boost Metabolism and Curb Hunger
While nuts satisfy your cravings, they also help in reviving your metabolism and keep you full for a longer time. They are healthy fat sources for the diet, in conjunction with proteins and fiber, and they keep you full for a longer period, stopping your mind from dreaming about eating every now and then. This process naturally reduces the overall intake of calories and helps you discard unnecessary fats.
The nuts have a nutrient-dense composition and offer a slow-burning source of energy that keeps your body working properly between meals. The protein and fiber content of the nuts work together to curb hunger and reduce the urge to snack mindlessly.
So next time you feel a pang of hunger or drop in energy, a handful of almonds or walnuts could be just what your body needs.
Best Nuts for Weight Loss and Their Benefits
Adding small amounts of nuts to your diet can do wonders for you. It can help you shed some kilos while satisfying your cravings. Listed below are some of the best nuts for weight loss.
Almonds – The King of Weight Loss Nuts
With around 6g of protein and 3.5g of fiber per ounce, almonds are considered the best high-protein nuts for weight loss. Studies have shown that overweight women who consumed almonds lost nearly three times more weight than those who didn’t. When comparing almonds vs. cashews for weight loss, almonds tend to be packed with slightly more plant protein, fiber, vitamin E, calcium, and healthy fats. They reduce LDL (bad) cholesterol and support heart health.
Walnuts – Rich in Omega-3s for Fat Burning
Each ounce of walnuts packs 13.4g of polyunsaturated fats, which are known for their heart and metabolic benefits. Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 that may stimulate fat burning. Research has shown that your body absorbs about 21% fewer calories from walnuts than previously thought. This advantage makes them a smart choice for weight loss.
Pistachios – Low-Calorie and High-Protein Choice
Pistachios are lower in calories than most nuts but higher in protein and fiber, thus aiding in satiety and digestion. At just 159 calories per ounce, pistachios offer 5.7g of protein and 3g of fiber, which will help you stay full for a longer period of time. Their shell will also encourage mindful eating. Studies show that people eat 41% fewer calories when they have to shell the pistachios themselves.
Cashews – Can They Fit Into a Weight Loss Diet?
Cashews can be a part of a smart weight loss plan when consumed in moderation. They are rich in magnesium and protein, and they both help increase metabolism while decreasing appetite. Cashews are also high in fiber and healthy fats that promote fullness and reduce the urge to overeat. Just a small handful a day can offer better benefits without compromising calorie goals.
Hazelnuts and Brazil Nuts – Are They Good for Losing Weight?
Both hazelnuts and brazil nuts support weight management in their own unique way. Hazelnuts help in improving cholesterol levels and insulin resistance, while Brazil nuts are high in fiber and selenium that support thyroid function and energy metabolism. Their rich nutrient profiles, healthy fats, and satiating proteins make them perfect nuts for weight loss.
How to Add Nuts to Your Diet Without Gaining Weight
Nuts help in weight loss and that is for sure. However, you need to add the right amount of nuts to your daily diet to see the effect. If you eat too many nuts in a day, it can lead to a counter effect, which means instead of losing weight, you will start gaining it.
Portion Control – How Many Nuts Should You Eat?
The American Dietary Guidelines recommend that adults should consume about 30 grams of nuts on most days of the week. While all the nuts share a similar nutrient profile, the serving size varies depending on the type of nut. As a general guide, a 30g portion includes 20-23 almonds, 15 cashews, 10 whole walnuts, 30 pistachios, 10 Brazil nuts, or 20 hazelnuts.
Best Time to Eat Nuts for Fat Loss
The best time to eat nuts for weight loss, as suggested by experts, is in the morning, as it prevents unhealthy snacking and supports better appetite control. You can also eat nuts before a workout to improve performance and burn calories. They also work well when included in a balanced diet by improving satiety. However, do not eat nuts before going to bed, as calories may be stored as fat rather than used for energy.
Should You Eat Raw or Roasted Nuts?
When it comes to weight loss, raw nuts are generally the better choice over roasted ones. Raw nuts are free from added salts, oils, and preservatives. This approach helps in keeping the calorie count lower and nutritional value intact. That said, dry-roasted nuts without added oils or salt can still be a healthier option if you prefer a crunchier taste.
Common Mistakes People Make When Eating Nuts for Weight Loss
While nuts are a healthy snack, there are a few common mistakes that can derail your weight loss efforts.
Choosing the Wrong Type of Nuts
If you are snacking on salted, sugar-coated or oil-roasted nuts, then you are going in the opposite direction of weight loss, as they add excess sodium, calories, and unhealthy fats to your diet. It is better to stick to raw or dry-roasted varieties of nuts to see the desired effect.
Overeating Nuts – Why Moderation is Key
Nuts are a healthy snack, but they are also calorie-dense. Like every other food item, excess intake of nuts can be harmful. You must stick to a small handful of nuts a day to ensure you get benefits without compromising your calorie goals.
Mixing Nuts with Unhealthy Foods
If you are combining nuts with chocolates, sugar-laden dried fruits or processed snacks, then you are converting your healthy snack into a calorie bomb. For a balanced and weight-friendly option, eat plain nuts or pair them with whole foods like fruits or yogurts.
Nuts are finally shedding their undeserved reputation as diet villains and are now considered powerful friends who can assist in weight loss. Almonds, walnuts, pistachios, and cashews are all rich in healthy fats, proteins, vitamins, and minerals, which makes them the perfect nuts for weight loss. However, the key lies in how you consume these high-protein nuts for weight loss. Always remember to consume nuts in moderation to prevent any negative effects.
