Nuts For Weight Loss

Zela was on her journey of losing weight along with her friend Yelena. Both of them followed the same diet and exercise routine except that Zela loved nuts and always added them to her daily meals, whereas Yelena feared nuts would cause weight gain. By the end of their first time, both Zela and Yelena lost weight, but Zela was stronger and more energized than Yelena, and they both lost the same amount of weight.

Nuts can be a source of so many macronutrients which is required by the body. It is a common myth that nuts are high in fat, which will cause weight gain. And we are here to tell you that the myths are wrong. Nuts are packed with energy and nutrients needed by your body which will help you lose weight.

There are so many different types of nuts, each with distinct nutrient contents and purposes. This article shall talk about best nuts for weight loss and best time to eat nuts for weight loss.

But before that, let’s discuss the goodness of nuts in weight management.

What Makes Nuts Beneficial for Managing Weight?

Nuts are surprisingly beneficial for weight management despite being high in calories and fat. Although they contain about 170 calories and 15 grams of fat per one-ounce serving, including nuts in a reduced-calorie eating plan has been associated with greater weight loss and reduced insulin resistance. Eating one ounce of nuts daily can help prevent obesity and aid in weight loss.

The consumption of nuts has been found to assist with weight management, as people who eat nuts at least twice a week tend to experience fewer weight gains as they age. Nuts are rich in heart-healthy fats, plant proteins, and fibre, which help promote a feeling of fullness and slow down digestion. The specific type of fibre found in nuts also supports gut health, reducing inflammation and potentially lowering the risk of metabolic disease and obesity.

Furthermore, individuals who regularly consume nuts tend to have lower intakes of red meat and simple carbohydrates in their diet. Reducing the consumption of these foods, which are associated with weight gain, and replacing them with nuts can contribute to weight loss.

Nuts also contain antioxidants, plant sterols, and essential micronutrients such as vitamin E, folic acid, calcium, zinc, vitamin B6, and phosphorus. These compounds offer additional health benefits, including a reduced risk of chronic conditions like diabetes and heart disease. Overall, nuts are a nutrient-dense addition to a balanced diet that can support weight management goals.

Now that the misconception about nuts is over, they can result in weight gain. Let’s talk about some of the best nuts that can help in your weight loss journey.

Almonds:

Nutritional value of almonds:

Source of

• Vitamin E
• Biotin
• Fiber
• Minerals: Phosphorus, Calcium, Magnesium
• Trace mineral: Copper
• Phytonutrients, particularly flavonoids, phenolic acids, and plant sterols

Almonds top the list in healthy nuts for weight loss. Almonds are high in proteins, almost like little protein droplets, and it is important because protein is one of the most important macronutrients that need to be eaten to lose weight. Almonds also contain an amino acid known as L-arginine, which helps your body to burn fat. Almonds are also rich in fibre, which means they can keep you full and help indigestion. Good digestion increases metabolic rate, which in turn burns more calories in our body.

Research has shown that incorporating almonds into a daily diet does not lead to weight gain, despite their relatively high calorie content. In fact, almonds have been found to promote satiety, making people feel less hungry and reducing their overall calorie intake throughout the day.

Including almonds in a reduced-calorie diet may also contribute to greater fat loss and improved body composition compared to consuming snacks high in refined carbohydrates.

Additionally, regular almond consumption has been associated with lower levels of LDL cholesterol and may help lower post-meal blood sugar levels in individuals with type 2 diabetes.

Thus, consuming about 4-5 almonds a day can keep your body healthy and help you lose weight at a faster rate.

Walnuts:

Nutritional value of walnuts (Per 1 oz, 28.35 g):

Source of

• Vitamin E
• Folic Acid
• Copper
• Phosphorus
• Manganese
• Vitamin B6

Walnuts are high in unsaturated fat, which means you can consume them without fearing high-fat content. Eating around 6-7 walnuts a day can improve metabolism in your body and help you burn more calories. Walnuts are rich in omega acids and plant sterols which reduce hunger and help you lose weight. As an additional advantage, walnuts also activate your brain and are good for development for both children and adults. It is always refreshing to add walnuts to your breakfast or as a quick snack.

Additionally, walnuts stand out as particularly effective in reducing the risk of type 2 diabetes. Research indicates that consuming two servings of walnuts per week is associated with a 15–21% lower likelihood of developing type 2 diabetes.

Walnuts are also notable for their higher content of polyunsaturated and omega-3 fatty acids, which have been shown to promote cardiometabolic health and reduce inflammation. In particular, incorporating walnuts into the diet has been shown to lead to improved LDL cholesterol levels.

Brazil nuts:

Nutritional value of Brazil nuts (Per 1 oz, 28.35g):

Nutrient	Amount
Calories	187
Protein	4.1 g
Fat	19 g
Carbs	3.3 g
Fiber	2.1 g

Source of

• Selenium
• Copper
• Magnesium
• Phosphorus
• Manganese
• Zinc
• Thiamine
• Vitamin E

Brazil nuts contain lots of nutrients like L-arginine, selenium, magnesium, etc. These nutrients will kick-start your metabolism and improve digestion. These nuts are great for losing weight, and it is advisable to consume them every day. Like other nuts, Brazil nuts are packed with fibre and proteins, which makes a great snack for shedding some pounds. You can eat Brazil nuts along with any meal during breakfast, or pack them in a small box along the ride as they make a great morning or evening snack.

Cashews:

Nutritional value of Cashew nuts (Per 1 oz, 28.35g):

Source of

• Copper
• Magnesium
• Manganese
• Zinc
• Phosphorus
• Iron
• Selenium
• Thiamine
• Vitamin K
• Vitamin B6

The next nut on our list today is cashew. So many people around the world love cashews. They can be hard in the beginning, turn soft and creamy as we continue to chew on them, with a hint of sweetness. Cashews are even added to many deserts compared to any other nuts, proving how delightful they can be. Cashews are rich in magnesium, which metabolizes fats and carbohydrates and help to lose weight. Like any other nut, they are also rich and fibre and protein, two important macronutrients that need to be consumed to lose weight.

Cashews are widely enjoyed as a snack and have been associated with reduced levels of total and LDL cholesterol in individuals with high cholesterol. However, further investigation is necessary to determine the extent of cashews’ benefits for other health conditions.(5)

Pistachios:

Nutritional value of Pistachios (Per 1 oz, 28.35g):

Source of

• Potassium
• Phosphorus
• Vitamin B6
• Thiamine
• Copper
• Manganese

Pistachios are rich in healthy fats and proteins. Pistachios are quite famous around the world, as a lot of people enjoy them. They make a great morning or evening snack, providing you with all the energy you need. Pistachios can make you feel full quickly, which means you will eat less but at the same time enjoy all the good nutrients. Salted pistachios have a huge fan base as they are crunchy on the outside and soft on the inside, along with the salt complementing the texture.

Studies indicate that consuming pistachios twice a day can have positive effects on individuals with type 2 diabetes, including the reduction of blood sugar levels, blood pressure, and body mass index. Additionally, incorporating pistachios into one’s diet has been associated with improved cholesterol levels and decreased inflammation.

To achieve these benefits, it is recommended to consume daily portions of pistachios ranging from 25 to 84 grams, which is approximately equivalent to one-quarter cup to three-quarters of a cup.

Raisins:

Nutritional value of raisins (Per 1 oz, 28.35 g):

Source of

• Calcium
• Iron
• Phosphorous
• Magnesium
• Vitamin C
• Vitamin B6

Raisins can be another nut among healthy nuts for weight loss due to their high fibre content, low-fat content, and natural sweetness. The fibre in raisins helps promote feelings of fullness, reducing calorie intake.

Being low in fat, they can be a satisfying snack without adding excessive calories. Raisins also serve as a healthier alternative to refined sugar, reducing overall calorie intake.

Despite their relatively high-calorie content, raisins are nutrient-dense, providing essential vitamins and minerals necessary for optimal body function. The natural compounds found in raisins, such as resveratrol, can potentially boost metabolism and improve insulin sensitivity, aiding in calorie burning and reducing the risk of insulin resistance.

Raisins are a convenient and versatile snack option that can be easily added to various dishes without contributing excessive calories. Their use as a natural sweetener can help reduce the need for added sugars, supporting weight management efforts.(12)

Peanuts:

Nutritional value of peanuts (Per 1 oz, 28.35 g):

Source of

• Calcium
• Iron
• Phosphorous
• Magnesium
• Vitamin B6
• Vitamin B3
• Vitamin B1
• Riboflavin
• Folate
• Vitamin E

Peanuts are healthy nuts that can contribute to weight loss in several ways. They have been associated with lower rates of obesity and can help keep you full due to their high content of healthy fats, proteins, and fibre.

The slow digestion of peanuts helps promote satiety and stable blood sugar levels, preventing overeating.

Their healthy fat content, particularly monounsaturated and polyunsaturated fats, has been linked to reduced inflammation and improved weight management.
Additionally, while peanuts are calorie-dense, some of the calories may not be fully absorbed during digestion, potentially reducing overall calorie intake. However, portion control is still important to avoid excessive calorie consumption.

Pecans

Nutritional value of pecans (Per 1 oz, 28.35 g):

Source of

• Iron
• Magnesium
• Zinc
• Thiamine
• Vitamin B5
• Folate
• Vitamin E

Pecans are rich in antioxidants and polyphenols, which are beneficial plant compounds known for their anti-inflammatory properties. Including pecans in your regular diet, at least five times per week, as part of a heart-healthy eating plan, can lead to improvements in cholesterol levels.

Pine Nuts

Nutritional fact of pine nuts (Per 1 oz, 28.35 g, dried):

Source of

• Magnesium
• Zinc
• Iron
• Manganese
• Vitamin E
• Vitamin K

The consumption of pine nuts can aid in weight loss by triggering the release of hormones that suppress appetite, preventing excessive eating. Pine nuts also contain zinc and phosphorus, which can enhance metabolism.

These above-mentioned nuts are the most commonly consumed healthy nuts during weight loss journeys. Even though nuts are considered to be high in calories or fat, they can aid you in losing weight at a much faster rate.

How to eat them?

Nuts can be eaten in lots of different ways. They are crunchy, soft, sometimes sweet, and wonderful. You can add nuts in your oats bowl, smoothie bowls, or milkshakes during breakfast. You can chop them up and add them in muffins, cakes, doughnut toppings, or ice-cream toppings. You can also add crushed or powdered nuts in desserts like pudding or custard. Nuts have a great crunch to them, and it perfectly complements the sweetness in desserts.

You can also use them savoury dishes like steaks. Pistachios are famously used crusts in steaks, and they can also be added to any gravy. You can add chopped-up nuts to porridge to add a little extra taste. Nuts are easy to carry, so it is always easy to carry a few in a small box that fits in your bag for a quick snack.

Is It Possible to Achieve Weight Loss by Exclusively Consuming Nuts?

When it comes to weight loss, monitoring your total calorie intake is essential. While nuts are a healthy food that can support your weight loss journey, it is important to practise portion control. Eating a large serving of nuts can contribute additional calories to your diet, which may hinder your weight loss goals.

To incorporate nuts into your weight loss plan effectively, it is crucial to be mindful of the amount you consume. Nuts are calorie-dense, meaning they provide a significant amount of calories in a small portion. By exercising portion control, you can enjoy the nutritional benefits of nuts without consuming excessive calories.

Additionally, be mindful of the type of nuts you choose. Different nuts have varying calorie counts, so it’s helpful to familiarise yourself with their calorie content. For instance, while almonds and pistachios are relatively lower in calories compared to macadamia nuts or cashews, all nuts should still be consumed in moderation as part of a balanced diet.

All in all, it is important to remember, too much of everything can be detrimental, and portion control is the key. If you are confused about how many nuts to consume each day, you should visit a registered dietician to get a personalised plan for proper guidance during your weight loss.

Optimal Timing for Consuming Nuts to Support Weight Loss

For optimal timing, it is suggested to consume almonds in the morning due to their health benefits.

During the afternoon, any type of nut can be consumed, as they provide energy and help control hunger between meals. Cashews, pistachios, and pine nuts are recommended in the evening as they can boost the immune system and stamina after a tiring day.

Lastly, walnuts are best consumed at night as they aid in digestion, preventing feelings of bloating or constipation the next day.

Conclusion:

Nuts are a great source of so many important nutrients and minerals. You must add them to your diet if you are trying to lose weight or not. Do not skip them, but instead find out more healthy recipes that promote nuts to bring out a greater taste.