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6 Types of Nuts for a Diet That Help You Lose Weight

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Nuts are the right snack for a diet program. However, some people actually avoid eating nuts during the diet because they are high in calories.

Nuts are indeed high in calories. However, that does not mean nuts can not be a snack for the diet.

You just need to know the right type and how to consume it. Check out the following review to find out what types of nuts are recommended during a diet.

6 Types of Nuts for a Diet That Help You Lose Weight

Types of nuts for diet

Nuts can be a healthy snack for those of you who are on a diet. Most nuts contain protein, healthy fats, and antioxidants that can help with your weight loss program and overall health.

Some types of nuts for the diet recommended by experts include:

1. Walnuts

Walnuts are nuts for a diet that offer important nutritional content, especially for those of you who are on a weight loss diet.

Walnuts offer a balance of healthy fats, including omega-3 fatty acids, which can lower triglyceride levels and protect heart health.

The benefits of walnuts also come from the content of antioxidants and phytonutrients that can reduce inflammation in the body and prevent type 2 diabetes.

The melatonin content in walnuts also helps promote a better sleep cycle.

You can make walnuts as a snack with a source of healthy fats in between your meals.

2. Almonds

You've probably heard that almonds are a popular diet nut. Not without reason, almonds contain unsaturated fats that can keep you full longer.

Of course, snacking on almonds will reduce your desire to eat unhealthy foods, such as junk food.

Almonds are also rich in antioxidants, vitamin E, manganese, and protein. The content of these nutrients is what makes regular consumption of almonds can support health, and even reduce the risk of heart disease.

As a type of nuts for the diet, the nutritional content of almonds, namely amino acids, can help burn carbohydrates and fat more during exercise. For this reason, it is recommended that you consume almonds before exercising so that weight loss can be more optimal. Consuming 3-5 almonds was associated with greater weight loss and higher fat metabolism.

3. Pistachios

That is why pistachios can be one of the right nuts for a diet.

Pistachios also contain monounsaturated fatty acids that can control cholesterol levels in the body and help weight loss to reduce the risk of chronic disease.

4. Brazil Nuts

Ever heard of Brazil nuts? These larger nuts offer a creamy taste with a high selenium content.

Selenium plays an important role in the body's metabolic processes so it can help your diet program.

Selenium is also able to maintain immunity and reproductive health and helps the absorption of vitamin E.

Apart from selenium, Brazil nuts are also rich in zinc, potassium, riboflavin, and magnesium.

However, selenium consumption that is too high is associated with various health problems. For this reason, it is recommended that you only consume 5-6 Brazil nuts a day.

5. Cashew

Cashews are also a type of nuts that can be a healthy snack. Cashews are rich in iron, zinc, and magnesium which can help support a healthy body.

With these ingredients, cashews can help prevent anemia, maintain the immune system and eye health, and improve memory.

However, cashews are also high in calories. Just make sure you don't overdo it. A dietitian, dr. Gargi Sharma, says that 4-5 cashews a day are enough.

6. Peanuts

Peanuts can also be a healthy snack and support your low-calorie diet program.

Peanuts contain various nutrients, such as protein, potassium, phosphorus, calcium, niacin, folate, and vitamin E which are good for supporting health.

The fiber and protein content in peanuts can keep you full longer and help regulate hunger. It can also prevent you from craving unhealthy foods.

Are nuts good for a diet?

If consumed in the right amount and not in excess, nuts can be a healthy snack for your low-calorie diet program.

Nuts are rich in protein, healthy fats, fiber, vitamins, minerals, and antioxidants.

Besides being healthy, the content in nuts is also able to make you full longer, lower cholesterol levels, and reduce hunger or cravings.

Various studies have proven that adding nuts to your diet can help you lose weight.

As a study in the International Journal of Obesity and Related Metabolic Disorders, a low-calorie diet supplemented with almonds can reduce body mass index (BMI) by 62%, decrease waist circumference by 50%, and reduce fat mass by up to 56% greater than carbohydrates. complex.

Even so, nuts also contain high calories. That is why you are advised to limit its consumption so as not to frustrate your weight loss program.

You are also recommended to consume raw or roasted peanuts without seasoning. Avoid nuts that are fried or treated with seasonings such as salt, sugar, or coated with honey and other seasonings. The reason is, in addition to raw or roasted peanuts without seasoning, it can actually add to the calorific value of nuts which are already quite high.

If you want to buy peanut butter, pay attention to the label on the package, especially the content of peanut butter that is processed with sugar and hydrogenated oil. You can choose organic varieties or even make your own at home. If you are in doubt about the type of nuts or how much you can eat, it never hurts to consult a nutritionist or nutritionist.

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