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Getting in shape has always been pretty hard! After all, it is not a sprint but more of a marathon, we say! Every step that you take in your weight loss journey matters. But the only problem we face these days is being unable to manage our diets. We are well aware that exercise only has a 30 percent contribution, while the rest is dependent on what you eat. And that’s why understanding your diet’s role in weight loss is important too. Come, let us find out about the role nuts can play.
Whether you want to lose those extra kilos or just maintain optimum weight, it is essential to eat in the right quantity along with having the right foods. When you embark on a weight loss diet, nuts generally do not feature on the list, because people believe they contain fats which will lead to weight gain. Turns out, the fats in nuts are mostly good fats and you should eat them, because they won’t make you pile on the kilos. Instead, they can help you with weight loss. Yes, it’s true.
Priya Palan, Dietitian, Zen Multispeciality Hospital tells HealthShots, “Nuts are hands-on crunchy and nutrient-rich foods with a wide range of metabolic health benefits.”
So, ready to find out which nuts are great for weight loss? Let’s go:
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Almonds
Ever wondered why your parents recommend a daily dose of almonds? Well, because, “almonds are a “wonder nut”, and are rich in magnesium, copper, vitamin E, calcium, protein, and fibre. This is what makes them very healthy for weight loss, according to Palan. She adds The combination of protein, fibre and healthy fats in almonds helps in hunger management by way of reducing appetite and cravings.
Eating three to five almonds every day has been associated with greater weight loss and higher fat metabolism. So, what are you waiting for? Add them to your diet now!
Walnuts
Walnuts deliver both essential nutrition and indulgence, and can be easily incorporated into meals in a variety of ways.
Walnuts are good calorie nuts, high in heart-healthy unsaturated fats, omega-3, and essential nutrients, which may help control untimely hunger and can make you feel full and satisfied for a longer period. They also curb the craving for unhealthy foods. All in all, walnuts are one of the best nuts for weight loss.
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Cashew nuts
Cashews have a crunchy texture and creamy mouth feel that goes well with both savory and sweet dishes. Palan says, “They are an excellent source of magnesium, which is essential to regulate the metabolism of fat and carbohydrates. This may help you lose weight.”
What’s more, they’re a relatively good source of protein, and can speed up your weight loss journey. The best time to eat cashew nuts would be morning hours.
Peanuts
Peanuts are known to help in controlling blood sugar levels, as well as maintaining and raising the level of good cholesterol. Moreover, they lower the number of triglycerides found in your blood.
Peanuts are good for weight loss, because they are a rich source of B- vitamins, folate, and plant protein, which can help you feel full, says Palan.
Pistachios
Pistachios have a modest amount of protein that can help you stay satiated for a longer period, thereby preventing you from reaching out to junk food. Moreover, the protein helps build new muscle tissues. It also contains monounsaturated fats that have been shown to boost weight loss.
Palan says, “Regularly eating pistachio helps to reduce the risk of weight gain. They are among the lowest-calorie nuts with more proteins and fibre. ”
Can you lose weight by eating only nuts?
When talking about weight loss, one must always keep a watch on total calories. Although nuts are healthy and can help in your weight loss journey, eating a huge serving of nuts could add extra calories to your diet. That’s why it’s important to exercise portion control, says Palan.
