What are the best nuts for weight loss?

What are the best nuts for weight loss?
  • PublishedSeptember 15, 2020

Nuts are rich in fiber and proteins which makes them great for weight loss. You will however find out that not all nuts are weight loss friendly and you might need a guide while choosing the best nuts for weight loss.

Some of the best nuts for weight loss are peanuts, almonds, brazil nuts, hazelnuts, cashews, and others and others in this article.

Can you eat nuts when trying to lose weight?

Nuts have a lot of health benefits that are attributed to the nutrients and antioxidants present. They are good for weight loss and can be used as healthy snacks in between main meals. 

  • Nuts can reduce appetite and increase satisfaction.

Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite.

  • They are rich in proteins.

The rich content of proteins in nuts makes them weight loss friendly.  Proteins will increase satisfaction, take longer to be digested, and thus will help to avoid cravings and hunger. You will probably eat less on your next meals if you have been snacking on nuts. 

  • Nuts will make you drink water.

After eating nuts, you will feel the urge to drink water since nuts are oily and have a kind of rough structure. Drinking water will increase satisfaction and help with weight loss. There are very many weight loss benefits attributed to drinking water. 

 Best nuts for weight loss.

  1. Almonds.

Almonds taste great, full of fiber, proteins, and are generally weight loss friendly. 

The high fiber and protein content in almonds can increase satisfaction and keep it for a longer period of time. Almonds are satisfying and can reduce appetite. Proteins in almonds help greatly in losing belly fat and the development of lean muscle mass. 

Almonds also have amino acids called L-arginine which are good at burning fat.  The healthy fats in almonds help in reducing and maintaining overall body mass index. 

They are also rich in mono-unsaturated fats which will prevent overeating and at the same time fight off bad cholesterol. 

Almonds can be eaten as snacks. They can be consumed raw, roasted, or salted depending on preference. 

  1. Walnuts.

Walnuts can be included in your weight loss diet. Walnuts are rich in fiber and proteins which will keep you full longer. 

The appetite suppressing abilities are associated with the presence of omega 3 fatty acids, plant sterols, and vitamins.  

  1. Brazil nuts.

Among the best nuts for weigh6 loss are Brazil nuts. They are loaded with fiber and proteins which are both essential in keeping satisfaction for longer and weight loss. 

Brazil nuts are also rich in other weight loss-friendly nutrients such as selenium, magnesium, phosphorus, and thiamine. 

L-arginine in Brazil nuts can boost fat burning and metabolism. 

  1. Peanuts.

With a high protein and fiber content, peanuts are great nuts for weight loss. Eating peanuts can help manage hunger levels since fiber and proteins take longer to be digested thus keeping satisfaction for longer. 

You will have fewer cravings, reduced appetite and you will probably consume less food on your next meal after eating peanuts. 

In peanuts are also healthy fats, folate, vitamin E, calcium, iron, and other phytonutrients that are essential for overall body health. 

  1. Cashews.

Just like other nuts in this list, cashews have a lot of proteins and fiber. Both proteins and fiber can make you feel satisfied faster, keep satisfaction for long as they aren’t easily digested.

The magnesium in cashew nuts is essential for regulating the metabolism of carbs and fats. Cashews are also rich in antioxidants which help to maintain proper health.  

  1. Pistachios.

These nuts are rich in proteins that help to keep satisfaction for a long period. This can reduce cravings and help reduce your food intake. They are also rich in mono-unsaturated fats that have shown the potential of boosting weight loss. 

Proteins also help to build lean muscles. 

  1. Hazelnuts.

Hazelnuts are rich in proteins and other nutrients such as calcium, magnesium, vitamin A, E, and K, plus monosaturated fats.   

The protein and fiber make hazelnuts good for weight loss. They can help to reduce appetite, keep satisfaction for long, and can reduce cravings. This can help limit the calorie intake which is one of the best strategies to lose weight. 

What is the best time to eat nuts for weight loss?

Having nuts in the morning can maximize all the benefits. Consuming nuts along with breakfast will, first of all, minimize the other foods, reduce fatigue and smoothly regulate blood pressure in your body.

 Nuts are able to boost your metabolism, suppress your appetite, and keep satisfaction for longer. You will probably consume less food throughout the day thus fewer calories. 

It is always a chain of weight loss events if you start your day with a weight loss friendly breakfast. Nuts and some other weight loss-friendly foods can be included in your weight loss breakfast. 

Learn more on weight loss-friendly foods and breakfast by reading the articles; 

Besides breakfast, nuts can also be eaten as snacks to get the best for weight loss. They can be eaten in between main meals such as lunch and supper. Nuts can be healthier snacks compared to junk foods and other weight loss unfriendly foods. 

Do nuts make you gain weight?

Besides being high in fiber and proteins, nuts are also high in calories. On average, about a handful of nuts which is one ounce contains 128-204 calories. 

This means that if you consume a lot of nuts, you may end up consuming more calories. 

That is why not all nuts will be weight loss friendly as some have a lot of calories. Let’s look at those calorie-packed nuts you should avoid for weight loss. 

Nuts to avoid for weight loss.

According to My Food Data,

  1. Macadamia nuts have a whopping 718 calories per 100 grams.
  2. Peans have 619 calories per 100 grams.
  3. Dried coconut has 660 calories per 100 grams.
  4. Brazil nuts have around 659 calories per 100 grams.
The bottom line.

You should know that nuts are high in calories and should be eaten in moderate amounts. Even the nuts included in this article as weight loss friendly are high in calories for example, 

walnuts have 654 calories per 100 grams, now imagine taking about 500 grams in a day that’s around 3,270 calories in a day from just nuts. 

Talking about weight loss, the articles below will be helpful; 

What are the low carb foods for weight loss 

11 Processed foods to avoid for weight loss 

Are bananas good for weight loss? here is what you need to know. 


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