If you ever find yourself hungry in a situation where a healthy meal is not at your disposal, a handful of raw nuts will be a decent, if not the perfect substitute.
Small in size but high in calories and nutrients, nuts are easy to travel with.
Even though nuts are said to be beneficial for your health, some of them are invariably healthier than others (1).
The first thing you should know is that peanuts are not nuts, although they both sound and look the part.
Peanuts develop under the ground, but the nuts that we are going to include in the list are tree nuts (they grow on trees).
Peanuts are actually legumes and are not as healthy as tree nuts.
Peanuts are far from being your only option; there is a wide variety of nuts to choose from and most of them are very beneficial when it comes to weight loss (2).
Here is a list of nuts that will help you shed a few pounds in no time.
Nuts Great for Weight Loss
The Brazil nut is a very powerful nut that will bring about many health improvements to you and your body.
Namely, this tiny nut is most known as the richest food source of selenium.
Eating two of these tiny nuts per day will satisfy your daily need of the mineral (3).
Selenium is known to improve your metabolism function, immunity system, and reproductive health.
Also, selenium plays an important role in absorbing vitamin E, which prevents cataracts later in life.
Furthermore, the Brazil nut is not only packed with other minerals like potassium, zinc, copper, riboflavin, but also healthy fats that are beneficial for your heart.
Finally, magnesium is found in Brazil nuts, which is essential for women who take birth control pills because they are often deficient in this mineral.
If your goal is to reduce abdominal fat, walnuts can help you get there.
Saturated fats that are found in red meat and baked goods are responsible for storing fat in the belly.
On the other hand, walnuts are packed with polyunsaturated fats that help reduce abdominal fat and improve insulin metabolism.
Only 13 grams of walnuts will serve you as one of the best dietary sources.
In addition to weight loss benefits, walnuts also have antioxidative properties that inhibit free radicals.
Walnuts are beneficial for liver health because polyphenols prevent liver damage (4).
Almonds are rich in the amino acid L-arginine, which, in turn, can help your body burn more carbs and fat during physical exercise.
Also, according to research, almonds are very effective when it comes to reduction in weight and BMI (5).
Because of their high-calorie content, almonds will satiate you quickly, thus making you feel full.
As a result, you will not have the need to eat more.
Almonds are substantially beneficial for your heart health because they have the ability to reduce the risk factors for coronary heart disease such as cholesterol.
Like other tree nuts, almonds are also packed with polyphenols.
Consuming Pistachios are one of the ways to complete your weight loss plan because they are healthy for your heart and your belly.
Despite the fact they are relatively high in calories, pistachios will help you reach a leaner body composition you have been dreaming of.
Research has been proven that pistachios can be consumed in a dietary program, thus helping you lose weight without concern that you will, in turn, gain it.
Compared to refined carbohydrate snacks such as pretzels, pistachios are also capable of improving your triglyceride levels (6).
Moreover, pistachios are an excellent source of monounsaturated fatty acids, which are responsible for shedding belly fat.
Bear in mind that most pistachios are bleached.
In order to avoid harmful substances, make sure you consume organic pistachios.
Due to their high protein content, you should not overeat pistachios.
Many studies claim that people who are looking for a leaner body should avoid eating nuts because they are fattening.
Though they are numerous, these findings have been proven to be irrelevant.
Like other nuts, cashews are beneficial for weight loss because of the fiber content.
As you know, fiber satiates your appetite for long periods.
According to a study conducted in Spain, patients who ate cashews were 31% less likely to gain weight than those that did not (7).
Therefore, you should include cashews as part of a restricted calorie diet if you want to shed a few pounds.
Pecans are abundant in vitamins and minerals (more than 19 of them are found in pecans), which help lower LDL-cholesterol (8).
They also have anti-inflammatory and immune-boosting properties.
Because of vitamin E, magnesium, and zinc in pecans, you will experience weight loss.
Vitamin E helps build muscle, thus replacing fat mass with muscle mass.
On the other hand, magnesium contributes to converting glucose into energy, which keeps your blood sugar levels low.
For this reason, a more active metabolism induced by magnesium helps you lose weight faster and maintain a healthy weight.
Macadamia nuts are not only delicious, but are part of every healthy diet out there.
Though high in fat, the fat content found in Macadamia nuts is healthy and will help you lose weight.
They contain palmitoleic acid, a type of monounsaturated fatty acid which will speed up your metabolism and reduce the body’s ability for fat storage.
Because of their healthy monounsaturated fat and omega 3 fatty acids, they are good for your heart health.
For this reason, they are capable of improving cholesterol levels (9).
Finally, they contain flavonoids that act as antioxidants, thus lowering blood pressure and protecting the body from some types of cancer.
It is a common belief that high-calorie and high-fat foods are bad for your healthy diet, particularly if you tend to lose some weight.
Fortunately for you, this does not hold water because recent studies have shown that foods such as nuts can be both satiating, healthy, and tasty.
Are you tired of following several things for losing weight but yet are not able to achieve the desired results? Don’t get upset because you are not alone. There are millions of people in the world who are facing the problem of weight gain due to lots of reasons. Some people do not pay attention to their health while others are very much concerned about their growing weight hence they are trying for almost everything, right from dieting to exercising to lose their weight.
Even after trying so hard, starving and spending long hours in the gym, there are many people who are not able to lose their weight. Some people think about the unnatural ways of losing weight but since there are several side effects of unnatural ways of weight loss, many people refrain from those methods. Among the natural weight loss methods, the super foods like crunchy nuts are very helpful in losing weight.
Nuts for Weight Loss
Healthy nuts are probably the best unknown weight loss hacks. These are helpful in fighting with the problem of overweight and obesity. Ultimately, all the secondary health problems like diabetes, hypertension and cardiovascular problems, which are caused due to overweight and obesity can be avoided.
Nuts are rich in nutrients which help in promoting a healthy weight loss to the individuals. Nuts are generally used for garnishing, adding a crunch and flavors to the dishes. Nuts can be eaten raw, roasted, fried or in any other modified form. It can also be a part of your salad, drinks, and snacks.
Nuts are fuller so you can even skip your meals with nuts. It is suggested that instead of eating nuts in cooked form, try to include nuts in their raw form that too unsalted so that natural oils and nutrients of the nuts can be maintained which helps in getting the best results on your body within a few days.
Know The Nuts That Help in Weight Loss
The best nuts for weight loss include cashew nuts, walnuts, pistachio, peanuts, Almonds and Brazil nuts. These are the most common nuts which are helpful in weight loss. These nuts are included in the wholesome food items as these contain all the nutrients which are required by the body. Nuts are mainly rich in protein, which is capable of burning high calories to assist the body to shed some extra pounds of weight.
1. Weight Loss Health Benefits of Cashew
Cashew nuts are not only used for garnishing, but these are used in cooking many Thai, Indian, Chinese and Mughlai dishes. These super foods are known to contain so much of goodness that it gives many more health benefits along with the weight loss. Some of the nutrients which are found in cashew nuts are:
- Fiber: it is helpful in maintaining the bowel movement which helps in boosting the metabolism of the body. Thus, it helps in burning of fat cells to give energy to the body. The burning of fat cells promotes weight loss.
- Protein: It is the dietary requirement which assists in building new muscle and boosting immunity for weight loss.
- Vitamins: Cashew Nuts contain Vitamin B1 and B6.
- Anti-oxidants: Cashew nuts contain a high amount of anti oxidants like Green Tea which is known as a weight loss tea. Anti-oxidants help in detoxifying the body and enhance the ability to burn fat cells easily.
These nutrients are helpful in suppressing the appetite also which enables the fewer intake of calories. Hence, weight loss can be achieved by consuming cashew nuts.
2. Lose Your Weight with Walnuts
Walnuts are crunchy and delicious in addition to being a healthy food item. It contains a high level of Omega-3 fatty acids along with antioxidants and phytonutrients. High level of polyunsaturated fat is also a constituent of walnut. These nutrients in walnut make it a super food. Healthy fats present in walnuts are helpful in targeting the belly fat and the stubborn fat in your body to burn and convert into the body fuel. This makes the body energetic and makes your appearance lean and healthy.
Polyunsaturated fats in the walnuts are also responsible for activating those genes in the body which are helpful for reducing the fat content from your body. It also helps in maintaining an insulin level that promotes the conversion of calories into energy. When you consume walnuts, the process of conversion of calories to energy is fastened which helps in weight loss.
3. Pistachio to Assist in Weight Loss
Eating pistachio is one of the healthy ways to lose your weight naturally. It is very healthy for your stomach and heart’s health also. Pistachio is already a high-calorie food, but it is helpful in promoting weight loss. You should consume it on a daily basis as snacks, sprinklers on your salad or flavor in your milk to get the lean and healthy body.
In many dietary programs by the expert dieticians, pistachio is included as a weight loss ingredient. It is salted a bit to give a delicious taste to it. Pistachios are known to contain monounsaturated fatty acids which are helpful in shedding excessive body fat. Since they contain a high amount of protein, it is suggested that they should not be consumed in high quantities otherwise your body will start reacting against the high level of protein in your body. High fiber content in pistachio also sends signals to your brain that your belly is full and hence you will face fewer food cravings.
4. Yummy Peanuts Lose Weight
Peanuts are really yummy and often they are consumed in the roasted, raw or in butter form. It is suggested that nuts should be consumed in the raw form for weight loss, so peanut butter cannot be substantially considered as the weight loss item. Peanut butter prepared at home is good but that produced at the commercial level contains mixed flavors, hydrogenated oils, and salts which make it less healthy.
It is a healthy nut which is less expensive as compared to the other types of nuts. Mono-unsaturated fats, antioxidants, flavonoids, and folic acid are the main constituents of peanut so it is considered as a healthy super food which is available everywhere. Peanuts are wholesome and have the capability to make you feel full for a long time.
5. Almonds for Losing Weight
Monounsaturated fats in almonds are responsible for lowering waist circumference, body fat, and systolic pressure. Thus, almonds are one of the best nuts for weight loss. Almonds also contain L-arginine which is a kind of amino acid. This is helpful in promoting fat burning process when your body is at work. Due to this type of fat burning, you will be able to lose your excessive weight easily.
Eating at least two soaked almonds everyday helps in weight management and prevents your body from becoming fat. It also helps in enhancing your memorizing power and immunity.
6. Try Brazil Nuts to Become Slim
Brazil nuts are very tiny in size but have wonderful health benefits especially in weight loss. It contains L-arginine. This amino acid aids in weight loss hence helps the person to lose the weight effectively. It contains Selenium which is an anti-oxidant and helps in maintaining the thyroid level in the body. Hence, it helps in maintaining the optimum body weight.
It also contains rich amount of monounsaturated fats and polyunsaturated fats. These fats help in lowering the cholesterol level and triglycerides. This will promote weight loss and hence make you look slim. The rich creamy flavor of this nut makes it a delicious option for weight loss.
7. Eat Macadamia to Lose Weight
Macadamia nuts are one of the healthiest nuts which are delicious also. It has a sweet flavor which gives a yummy taste to it. It can be eaten raw. Macadamia is packed with various nutrients like vitamins, minerals, and fatty acids which make it as an ideal nut for losing weight. These contain a high amount of fat that supports weight loss.
Dietary fibers present in this nut also help in boosting the metabolism by relieving constipating which helps in weight loss. Palmitoleic acid present in peanuts is basically a monounsaturated fatty acid which speeds up the metabolic rate of the body. Hence, the fat burning process is sped up which contribute to the weight loss process.
8. Gourmet Nut Pecan for Weight Loss
Pecans are one of the most supporting and best nuts for weight loss which is also helpful in promoting overall health benefits. It is helpful in weight loss process also so that consumers can live a healthy life.
It is another super food which is rich in dietary fiber, protein, polyunsaturated fats and other nutrients which assist in weight loss. Dieticians consider that pecan is a perfect snack which helps in weight loss. You can consume it on a daily basis for the best results.
Check Out The Best Nutty Recipes
Nuts show the best weight loss results when these are consumed in their raw form. However, if you find it least tasty to consume nuts then you should learn about some healthy and least cooking recipes of nuts so that you can enjoy eating nuts in the raw form. One of the popular ways of consuming nuts is to prepare a nutty bowl of cereal every morning. Take a bowl of cornflakes add some milk into it and different types of nuts according to your choice. You can even cut some fresh fruits like banana, apple, and strawberries to give it a punch. Mix the ingredients well and enjoy your healthy breakfast.
Another recipe which is popular for intake of nuts is that you should bake some nut cookies with oat meal or make a nutty cake with low content of sugar. This will help in baking a delicious and a healthy cake for you. You can enjoy eating this type of dishes to lose weight and satisfy your hunger. Nutty smoothie is another yummy recipe that can be prepared within few minutes. Make sure that you check on the intake quantity of nuts to get the best results.
Brazil nuts are a good example of why it’s important to consider more than the calorie content of a food when designing a weight loss diet. Although a 1-ounce serving of Brazil nuts contains 186 calories, they are a beneficial asset to a weight loss diet. A 1-ounce serving of Brazil nuts provides about 19 grams of fat. Fat can promote satiety which can lessen your desire to snack or over indulge at mealtime. If you have chosen a low carbohydrate diet as a way to reach a weight loss goal, Brazil nuts would be a beneficial addition to your diet plan. There’s approximately 3.5 grams of carbohydrates in a 1-ounce serving. Adding a few of these low-carb, sweet-tasting, creamy, buttery nuts to your trail mix can assist in weight loss. Fiber also contributes to a sense of fullness. Brazil nuts are an excellent source of fiber. Another reason to include Brazilian nut for weight loss in your diet plan is that they are a good source of arginine which is an amino acid that helps expend energy and promote fat loss.
Selenium in Brazil Nuts Can Contribute to Weight Loss
An improperly functioning thyroid can lead to a myriad of health issues. One of those adverse health issues is weight gain. A healthy thyroid gland controls the release of hormones that play a significant role in how your body uses fat, protein and carbohydrates. Selenium is a mineral that is a major supporter of the thyroid gland. Selenium helps with the production and regulation of thyroid hormones. It’s incredibly easy to get a sufficient amount of selenium in your diet, even if you’re on a weight loss diet. As few as two Brazil nuts can supply the recommended daily value of selenium. You can incorporate a few Brazil nuts into your snack or meal plan and give your body the selenium it needs to function properly. Selenium not only supports thyroid health, it helps reduce inflammation, improves mood and can reduce the risk of cancer. Gaining all of those benefits makes Brazil nuts an even more appealing addition to your list of weight loss snack foods.
Healthy Nuts for Weight Loss
Diversity is a key factor in a weight loss diet. It’s easy to veer off a weight loss diet if you become bored with the foods you include in your diet. While incorporating Brazil nuts into your diet can help you lose weight, they are not the only variety of nut that promotes weight loss. It’s important to keep in mind that nuts should be eaten in moderation to gain their health benefits without compromising your weight loss plan. In addition to Brazil nuts, walnuts, almonds, pistachios and cashews can be incorporated into your weight loss snack routine and into numerous, healthy, diet-friendly recipes. Walnuts are an excellent source of polyunsaturated fats which improve metabolism and decrease the amount of fat the body stores. Almonds are a good source of an amino acid known as L-arginine that helps you burn fat. Pistachios are a relatively low-calorie snack that contains enough protein and fiber to keep you feeling full longer. Cashews are a good source of healthy monounsaturated fat. This type of fat can help increase weight loss. Cashews can be eaten as one of your protein sources when you’re dieting.
It’s the perfect example of good food gone bad. Nuts, like avocados, are loaded with heart-healthy fats. But healthy doesn’t always mean lean. A couple of beers and a few handfuls of nuts and you’ve racked up some serious calories—and diet damage. “A one-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice,” says Tanya Zuckerbrot, RD. “Think about it: Would you rather have 12 cashews or 22 almonds?”
We’d rather have the almonds—and the pistachios and the cashew butter. Choose from this essential Eat This, Not That! list of the 6 Best Nuts for Weight Loss to stay sane—and slim.
This tiny nut is pretty mighty! What makes the unsung hero of the nut world such a powerful health food? For starters, it’s the richest known food source of selenium out there, with just two of the tiny nuts providing more than a day’s worth of the mineral. Selenium not only plays a key role in metabolism, immunity and reproductive health, but also helps the body absorb vitamin E, which can help ward off cataracts later in life. Not to mention, Brazil nuts are packed with health-boosters like copper, zinc, potassium, riboflavin, heart-healthy fats and magnesium, a mineral many women are deficient in (especially those taking birth control pills).
EAT THIS! If you’ve tried them before you’ll likely agree Brazil nuts have a rich, creamy flavor. Add the nut, chopped, to oatmeal with some fruit and honey, pop them in your mouth raw, or roast them for 10 minutes with a bit of maple syrup and salt. Our only word of warning is to keep portion in check. High levels of selenium can be harmful, so stick to a serving (5-6 nuts a day).
Dietary fats are kind of like lovers. Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health. The good news is, unlike shoddy boyfriends, dietary fats come with red flags. The absolutely worst match for your apple-shaped figure: saturated fats. While unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size, a study published in the journal Diabetes found. Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, researchers say. Polyunsaturated fats, on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.
EAT THIS! Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.
Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found. Fill up, but don’t fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.
EAT THIS! Blue Diamond Almonds. Nuts are high in fat–which may seem counterproductive if you’re trying to lose it–but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40% decreased desire to eat for hours afterwards. The saving grace here is the calorie-controlled serving, which stops you from overindulging.
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point (while the pretzel-eating group stayed the same) and their cholesterol and triglyceride levels showed improvements as well.
EAT THIS! We like Everybody’s Nuts brand Salt and Pepper variety. We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive.
While the classic nut butter shares some health benefits with other nut butters, there tend to be fewer healthy versions available on the market. “Peanut butters are most often processed with hydrogenated oils and sugar, so make sure you check the label carefully,” cautions Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition. Organic is always your best option!
EAT THIS! When you think of Smucker’s, all-natural may not be your first thought. But, contrary to popular belief, their line of Smucker’s Natural Chunky Peanut Butters are top-notch. The Chunky and Creamy varieties are made with just peanuts and a hint of salt, while a sweeter version also includes honey.
With a rich, smooth texture, cashew butter is slightly lower in calcium than other varieties, but can still pack a nutritional punch. “It’s a good source of phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked,” explains Middleberg. Magnesium boasts a myriad of health benefits, Middleberg continues, “such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function.” Though cashew butters tend to be harder to find—you might have to log on to find the healthiest varieties—their laundry list of health benefits make them well worth the hunt. Cashews also contain a good amount of biotin, which will help keep your locks shiny and lustrous. Try using decadent cashew butter in smoothies and desserts to reap all the nutritional benefits and give yourself a healthful treat.
EAT THIS! Artisina’s cashew butter is made from the only purest of ingredients: cashews. It’s packed with iron, essential vitamins and none of the bad stuff, making it ideal for an energy-boosting afternoon snack.
Toss a combination of nuts—pecans, almonds, peanuts and cashews—with chili powder, black pepper and a pinch of cayenne. Roast in a 400 degree F oven for 10 minutes, until warm and toasty. Or…
EAT THIS! Try the Larabar Uber Mixed Roasted Nut Bar. Almonds, roasted cashews, peanuts, pecans and macadamia nuts are the shining stars of this snack bar while honey, dates and tapioca syrup add a hint of sweetness. We can’t get enough of this protein-packed, sweet-and-salty combo.