Nuts are rich in calories and healthy fat, so naturally, people do not think of them as weight maintenance foods. But they may help you in your fight against the bulge. A Harvard study published online by the BMJ Nutrition, Prevention, and Health, revealed that:
- The consumption of nuts aids in weight loss in the long term.
- Increased daily consumption of nuts may result in a lower risk of weight gain and the development of obesity.
- People eating nuts were 16% less likely to become obese over four years than those who didn’t.
Nuts are also dense with nutrients, with several health benefits for their consumers. Epidemiological evidence even links nuts with protection against heart diseases and diabetes.
However, if you eat them like an all-time snack, they won’t be much in your favor. So how can you use nuts? Here are the five best ones with the perfect way to consume them!
5 Best Nuts for Weight Management
Weight management is not easy. It requires hard work, patience, and a lot of dedication. You will have to bid farewell to unhealthy food choices and say hello to nutritious foods — with these five nuts being one of them!
With high levels of heart-healthy fats, proteins, and antioxidants, almonds are natural superfoods.
Surprisingly, it’s their fat content that helps with weight management, especially weight loss. The mono-unsaturated fats give one a feeling of fullness, even with a small amount of consumption. It, in turn, helps one reduce hunger and appetite.
Hence, if you eat almonds instead of a bag of chips, you end up eating less in the day. If you have a habit of overeating, it may help with this too.
Almonds are also a good source of an amino acid called L-arginine that aids with fat burning. We recommend eating 3-5 almonds every day for a healthy metabolism and weight!
The fiber and protein levels also keep your digestive health in check.
Walnuts are popular weight loss foods: they have a high content of heart-healthy unsaturated fats. They stimulate healthy fat loss, promoting a healthy weight.
Plant sterols, omega-3 fatty acids, and vitamins also suppress hunger, further aiding weight loss and maintenance. We recommend having 2-5 walnuts every day.
Pistachios contain a modest content of proteins. These keep you full and prevent you from having random food cravings. Hence, you eat less if you start munching pistachios regularly.
The protein content in them also helps build new muscle tissues. Their mono-unsaturated fat levels also have fat-burning properties. It aids in weight loss.
4. Brazil Nuts
Loaded with protein and fiber: brazil nuts are great foods for managing weight effectively. They prevent unnecessary weight gain with selenium, magnesium, phosphorus, and thiamine.
It also has the amino acids L-arginine like almonds. L-arginine is an efficient fat burner as it fastens your metabolism.
5. Cashew Nuts
Cashew nuts regulate fat and carbohydrate metabolism in our bodies, aiding weight loss. They are rich in magnesium which is an essential component here. They are also a good protein source that makes you feel full, reducing your appetite for more calorie intake.
The Right Way to Have Nuts for Weight Management
With our top five recommendations above, make sure you keep the following tips in mind to make the most of them!
Complement with Physical Activity
Only eating nuts will not help you lose or maintain weight. You will need to exercise regularly with it. There are more weight management strategies you can adopt. Make sure you go through them while you incorporate nuts into your diet.
Take Controlled Amounts Regularly
Make a trail mix of different nuts and have them daily. However, keep your intake controlled. We recommend having approximately 20-25 nuts per day. Make sure you divide them at intervals throughout the day. There’s more below on how to schedule your timings!
Be Mindful of Timings
Nuts can be high in fats. Hence, we advise taking them in not only limited quantities but at the correct timings too. Generally, if you want to receive maximum benefit, we recommend taking your nuts in the morning at breakfast. They will help you ward off fatigue, regulating healthy blood pressure and metabolism. It’ll also make you feel fresh, making you feel relaxed. In general, you may follow the timetable for nuts below.
- Morning: Almonds. As superfoods, they are a healthy and energetic start to a busy day.
- Evening: Pistachios, Cashew and Pine Nuts. They can boost immunity and stamina after a tiring or long day at work. They’re also good snacks as they make you feel full.
- Night: Walnuts, Prunes, and Dates. All these are rich in fiber. Consuming them at night prevents feelings of bloating or constipation during the day.
Avoid Heavy Nuts at Night
If you consume heavy nuts like cashews at night, you will cause indigestion or heaviness. For a night of good sleep, take light and only fiber-rich nuts at night.
Buy Raw or Dry Nuts
When you go grocery shopping, buy only dry-roasted or raw nuts. Avoid ones that are roasted in oil or topped with salt. We also recommend staying away from nuts with any added sweeteners, spices, chemicals, or flavors.
If you do not enjoy bland, raw nuts, you can roast them yourself at home with some natural herbs or spices.
Try Combos of Diary or Oatmeals
Since you have to eat nuts like a portion-controlled snack, you may crush them and add a spoon to other meals. You may try it with oatmeal, yogurt, cottage cheese, or any salad.
With our guide on using nuts for weight management, you can now traverse on a self-care journey that’s easy and healthy. They give you a sense of fullness, reducing your hunger outbursts. They also contain nutrients that fasten metabolism, aiding in fat burning.
Talking of self-care, you might want to check our guide on the must-haves of a skincare routine.