Best Healthy Nuts and Seeds for Weight Loss
My clients often get shocked when I ask them to incorporate Healthy nuts in their daily food , because majority thinks that eating Fats will make them FAT! which is wrong , eating nuts can actually help you lose weight.Despite being high in fat, nuts are not as fattening as many would expect. How? Let's have a look
My clients often get shocked when I ask them to incorporate Healthy nuts in their daily food , because majority thinks that eating Fats will make them FAT! which is wrong , eating nuts can actually help you lose weight.Despite being high in fat, nuts are not as fattening as many would expect How? Let's have a look.
Nuts are high in calories since they are high in fat, a concentrated source of energy. Even small portions are high in fat and calories.Nuts are counted as Superfoods that contain antioxidant levels that help keep your body healthy.Nuts are rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn BELLY FAT. So, if you haven't already added these tiny delights to your diet, then it is time you know their importance Research & Studies.
Studies have found that eating nuts regularly does not promote weight gain, regardless of whether people follow a strict diet or eat as they please. In some cases, they protect against weight gain. One study found that participants burned 28% more calories after a meal containing walnuts than a meal containing fat from dairy sources Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t.
CONSUMPTION OF NUTS & WEIGHT LOSS
Several large observational studies have found that more frequent nut consumption is associated with a lower body weight ,it must be due to the healthier lifestyle choices of those who eat nuts. Nut consumption is associated with reduced appetite and increased feelings of fullness. This means that people eating them may naturally eat less throughout the day. Some of the fat in nuts is not well absorbed and instead removed in the feces. Fat loss is likely greater after consuming whole nuts.
it’s important to exercise portion control. Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week. Incorporate following 5 Nuts in your daily food intake to get better results.
ALMONDS ( “wonder nut”, and are rich in magnesium, copper, vitamin E, calcium, protein, and fibre. This is what makes them very healthy for weight loss.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.)
CASHEWS (an excellent source of magnesium, which is essential to regulate the metabolism of fat and carbohydrates. This may help you lose weight. Take in the mornings)
WALNUTS( 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)
PEANUTS( 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.)
PISTACHIO ( protein helps build new muscle tissues. It also contains monounsaturated fats that have been shown to boost weight loss.)
DAILY PORTION OF FATS/NUTS
For men we recommend 2 thumb-sized portions of fats with most meals. And for women we recommend 1 thumb-sized portion of fats with most meals.
SOME IMPORTANT NOTES
-avoid salted/ spicy nuts
-nuts alone won't help you lose weight that's why practice healthy eating habits, do regular exercise
-control your portion with the guidance of a Nutrition coach
If you're seeking any Nutrition help for weight management and health, you can contact Sam