Healthy Nuts For Weight Loss- Lose Belly Fat

Losing weight is a journey many people attempt to take with great enthusiasm. But, as it happens, momentary excitement does not last very long. Burning fats and constantly being on the lookout for low-calorie food …

Healthy Nuts For Weight Loss

Losing weight is a journey many people attempt to take with great enthusiasm. But, as it happens, momentary excitement does not last very long. Burning fats and constantly being on the lookout for low-calorie food that agrees with our taste buds can become a tiresome process.

Luckily for you, we have found a list of healthy nuts for weight loss that you can snack on anytime without giving up on those precious calorie losses.

“But wait! Aren’t nuts full of fat?”— you might be asking. Well, you’re right about that!

Most nuts, like almonds, pistachios, and even walnuts, have a high amount of fat. And a lot of research has shown that the fiber and protein in nuts can help people feel full for longer periods, resulting in fewer cravings than before.

Let’s dig into more amazing facts regarding these magical nuts!

Types of Nuts and Their Benefits

Here in this section, we’ll discuss different types of healthy nuts that can make a difference in aiding you to lose considerable weight.

Almonds

Almonds are rich in heart-healthy fats. Meaning they get the bad cholesterol out and the good cholesterol in your system. They are also rich in protein and antioxidants.

The almond fiber will keep you from feeling hungry even if you eat very little. Another great thing about almonds is that they can burn fat because they contain L-arginine (an amino acid).

A 1-ounce roasted almond has the following nutritional properties:

  • Calories: 170
  • Fat: 15 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 45% of the Daily Value (DV)
  • Magnesium: 19% of the DV
  • Manganese: 27% of the DV

Walnuts

Walnuts are rich in omega-3 fatty acids, plant sterols, and vitamins which help us feel full for longer. This nut even aids with energy production and improves immune function and blood vessels because they are rich in copper minerals.

An ounce of walnuts will have the following nutritional properties:

  • Calories: 185
  • Fat: 18.5 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Copper: 50% of the DV
  • Magnesium: 11% of the DV
  • Manganese: 42% of the DV

Pistachios

Pistachios are probably the tastiest of all nuts out there. They don’t only feel good inside your mouth but can also promote weight loss because they contain mono-unsaturated fats. Studies have also shown that pistachios help people consume fewer sweets.

1 ounce of pistachios will have the following nutritional contents:

  • Calories: 159
  • Fat: 13 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Vitamin B1 (thiamine): 21% of the DV
  • Vitamin B6: 28% of the DV
  • Phosphorus: 11% of the DV

Brazil Nuts

Brazil nuts contain L-arginine amino acid, the benefits of which have been discussed above. It is extremely efficient in the fat-burning process. They are loaded with selenium, magnesium, phosphorus, and thiamine, known weight-loss elements.

Precaution: Brazil nut consumption should be kept below the threshold of 400 mcg because going above that may expose you to the poisoning effects of selenium.

The nutritional value for 1 ounce of Brazil nuts:

  • Calories: 187
  • Fat: 19 grams
  • Protein: 4 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Vitamin E: 11% of the DV
  • Magnesium: 25% of the DV
  • Selenium: 989% of the DV

Cashews

Cashews are another group of nuts that are regularly served with different savory and sweet dishes. Whether you eat them directly from the jar or have them as add-ons on dishes, cashews come rich in magnesium which keeps your metabolism of fat and carbohydrate in check.

This way, it helps you lose more weight. Moreover, they are also rich in protein, vitamin k, and manganese (major bone-strengthening nutrients).

Only 1 ounce of raw cashews offers:

  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

Pecans

Pecans come rich in healthy unsaturated fat and protein. Eating this delicious nut can make you feel full for longer without craving much food and aid your weight loss journey. However, they are also high in calories and should be consumed moderately.

An ounce of pecan will have the following:

  • Calories: 201
  • Fat: 21 grams
  • Protein: 3 grams
  • Carbs: 4 grams
  • Fiber: 3 grams
  • Vitamin B1 (thiamine): 11% of the DV
  • Zinc: 13% of the DV
  • Manganese: 48% of the DV

Hazelnuts

Research has shown that hazelnuts have antioxidant and anti-inflammatory properties. They also contain other plant compounds such as caffeic acid, quercetin, epicatechin, and gallic acid. Moreover, they are a good source of nutrients that help to keep your weight in check.

An ounce of hazelnuts will have:

  • Calories: 178
  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Vitamin E: 28% of the DV
  • Magnesium: 11% of the DV
  • Manganese: 76% of the DV

Frequently Asked Questions

Is it okay to eat nuts every day?

Yes, they can be consumed every day. But within limits to avoid overeating.

What are the side effects of eating nuts?

Nuts can form gasses in your belly, along with bloating and digestive problems at times.

What is considered the healthiest of all nuts?

Walnuts are the richest in antioxidants, zinc, calcium, vitamins, and other minerals, so these are considered the healthiest of all.

Do roasted nuts contain the same health benefits?

Both roasted and raw nuts contain similar amounts of health benefits.

Which nuts have the highest amount of calories?

Macadamias have the highest amount of calories, reaching 203 calories per ounce.

Bottom line

Healthy nuts for weight loss are a delicious snack alternative. They help your tummy feel full and improve your health in various ways, such as keeping your heart healthy and blood sugar levels low. These nuts also come extremely rich in many nutritional properties and minerals.

But you should remember that everything should be within a recommended dosage amount.

References

1) Tan, S. Y., Dhillon, J., & Mattes, R. D. (2014). A review of the effects of nuts on appetite, food intake, metabolism, and body weight. The American journal of clinical nutrition, 100 Suppl 1, 412S–22S. https://doi.org/10.3945/ajcn.113.071456

2) Dreher, M. L. (2021). A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients, 13(6). https://doi.org/10.3390/nu13061968

3) Copper – Health Professional Fact Sheet (nih.gov)

4) Rock, C. L., Zunshine, E., Nguyen, H. T., Perez, A. O., Zoumas, C., Pakiz, B., & White, M. M. (2020). Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients, 12(7). https://doi.org/10.3390/nu12072155

5) Selenium – Health Professional Fact Sheet (nih.gov)

6) Renzo, L. D., Cioccoloni, G., Bernardini, S., Abenavoli, L., Aiello, V., Marchetti, M., Cammarano, A., Alipourfard, I., Ceravolo, I., & Gratteri, S. (2019). A Hazelnut-Enriched Diet Modulates Oxidative Stress and Inflammation Gene Expression without Weight Gain. Oxidative Medicine and Cellular Longevity, 2019. https://doi.org/10.1155/2019/4683723

Jordan Kally is a certified strength and conditioning specialist and a registered yoga teacher. Jordan is a gym owner in New York, where he holds personal training/health coaching sessions. He teaches classes on topics which include exercise, weight loss, stress management, sleep, and healthy eating.

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