Nuts for Weight Loss: Which Nuts to Choose and Why?

Updated on March 11th, 2020
Weight Loss

Nuts are incredibly healthy, though they are usually perceived as containing a high level of fat, and thus harmful for the body. However, mostly the fats in nuts are healthy fats. Also, they are an excellent source of protein as well as fiber and are low in simple carbohydrates. Hence, there are numerous benefits of nuts, especially in the prevention of certain critical heart diseases.

Nuts have a lot of nutrients densely packed, and this is also a reason for us to keep calories in check. While small servings can give you proper nutrition, larger quantity can also add a lot of calories to the diet, which can be harmful in the longer run.

Only by abiding by this rule of thumb with regards to the quantity, you can lose a lot of weight by eating nuts(1) regularly and systematically. Apart from eating nuts for weight loss, a secondary benefit is increased life expectancy. The real question is which nuts to eat and how many.

Did You Know!

  • Peanuts do not fall in the category of nuts. They are legumes, which are highly allergenic and can also result in death for very sensitive people. Thus, if you’re planning to induce nuts in your diet, avoid peanuts and go for the real nutrients.
  • Macadamia nuts are the most beneficial. There are multi-dimensional in their uses. They contain large quantities of monounsaturated fatty acids. If you consume macadamia nuts regularly, bad LDL cholesterol can be reduced significantly, and some properties of macadamia nuts also fight inflammation.

Which Nuts to Eat for Weight Loss?


Almond for Weight Loss

There are several beneficial nutrients in almond, making it one of the best nuts for weight loss. It is suggested that a diet rich in almonds can significantly reduce bad cholesterol, which is responsible for harming the heart’s health. When consumed as part of a diet that is low on calories, almonds can work wonders for obese or overweight people.

Pistachio for Weight Loss

Pistachio for Weight Loss

People who do not wish to consider almonds for weight loss due to allergy or other reasons can switch to pistachios. Just like almonds, pistachios improve cholesterol levels and increase good cholesterol or HDL cholesterol. Furthermore, pistachios also help with their other benefits, like lowering the risk of heart diseases and high blood pressure.

Interesting Facts about Nuts

  1. Nuts are natural antioxidants – nuts can help us combat oxidative stress as they neutralize free radicals which cause cell damage and increase the risk of disease.
  2. Nuts are perfect for low-carb diet – A low-carb and high-protein diet is preferred by many people, especially if they are undergoing a lifestyle change. Nuts can be a significant part of the diet.

[Also Read: How to Get Rid of Obesity]

Walnut for Weight Loss

Walnuts are one of the best nuts for the diet that promotes weight loss and healthy living. They are rich in omega-3 fatty acid(2) alpha-linolenic acid (ALA). The calorie level in walnuts is slightly higher than that in almonds and pistachios. However, the health benefits of walnuts are immense as they reduce inflammation and help in maintaining a steady flow of blood, thereby regulating blood pressure. Also, some studies suggest that eating walnuts also have a positive impact on the brain.

Cashew for Weight Loss

Cashews are the most-loved nuts; however, a lot of people have doubts regarding the uses of cashews for weight loss. A diet that has 20% calories coming in from cashews improves blood pressure in people who have metabolic syndrome. But are cashews good for weight loss? If consumed in a controlled quantity, cashews are good for weight loss, have antioxidant properties, and also increase the level of good HDL cholesterol.

Pecan for Weight Loss

Pecan for Weight Loss

Similar to other nuts,pecans contain polyphenols, which are antioxidants. Also, as per some studies, pecans can decrease bad LDL cholesterol in people with normal cholesterol levels. One can get essential minerals like calcium and potassium, in addition to minerals like C, A, and B-complex that give energy. However, the weight-loss property comes from vitamin E, zinc, and magnesium.

[Also Read: Peanuts for Weight Loss]

Macadamia Nuts for Weight Loss

Macadamia nuts for weight loss

Macadamia nuts are rich in monosaturated fats. Thus, they are most beneficial for heart health and also help in reducing weight. Also, it is helpful for people who have high cholesterol levels as it lowers both total cholesterols as well as bad LDL cholesterol. Thus, they can be an excellent choice for patients with diabetes and help in improving metabolic syndrome. Further, it is also believed that they prevent cancer due to vitamin E called tocotrienols, which is believed to have powerful antibacterial properties.

[Read: Health Benefits of Pili Nuts]

How Much To Eat?

All the nuts listed above have a specified amount of dosage that is required by an individual. However, this dosage cannot be generalized because the factors that define them are variable. Hence, it is recommended that you consult with your doctor/dietician before you start using these nuts for weight loss, as they would give you an accurate dosage.

There are several nuts to choose from, and each one has different properties. However, one benefit, which is common to all, is promoting weight loss. While many may believe the fat component in nuts to be adverse to their weight loss objective, the fact is monosaturated and will only account for the fat that the body needs, at the same time not harming the health of the individual

Also, some variations of nuts with added elements contain added sugar or high amount of salt. One example is peanut butter, which is highly processed. Thus, we should always consume nuts without any addition. One should compliment nuts with other natural foods in the diet, and nuts will promote weight loss and decrease the chances of chronic diseases.

[Also Read: Home Remedies for Weight Loss]

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