Did you know that eating a handful of nuts or seeds daily can help you lose weight and stay healthy? Most people avoid nuts, thinking they are high in calories and fat. But nuts and seeds are packed with nutrients and can be a boon for your weight loss journey when consumed in moderation.
The healthy fats and protein in nuts keep you full for longer and prevent untimely hunger pangs and cravings. From boosting metabolism to controlling appetite, nuts can be powerful allies in your fight against unwanted pounds.
In this blog, we will discuss the top 7 benefits of incorporating nuts and seeds for weight loss into your diet for sustainable weight loss. Keep reading to learn more!
Which Nuts And Seeds Help In Weight Loss?
Now that you know nuts and seeds do help in losing weight, the key lies in which nuts and seeds you consume and how much.
Here’s a breakdown of various nuts and seeds and how they can support your weight loss journey:
1. Almonds
Almonds are high in protein, fibre, and healthy fats, particularly monounsaturated fats. They promote a feeling of fullness and help control cravings, making them an excellent choice for weight management.
They can be consumed raw, toasted, in milk or butter, and in other ways.
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2. Walnuts
Walnuts are packed with omega-3 fatty acids and protein. They help in curbing hunger and enhancing satiety. The texture and flavour of walnuts can also improve the taste of meals, potentially lowering overall calorie intake.
3. Pistachios
Pistachios contain fewer calories than other nuts. They’re high in protein and fibre, which might help you feel fuller with smaller servings. They also promote digestive health, blood sugar regulation, and cardiovascular health.
4. Cashews
Cashew nuts are high in antioxidants and are a popular snack. They contain healthy fats, protein, and fibre, all of which can help with appetite management.
This nut boosts your immune system, protects your heart, and keeps your skin smooth while strengthening your bones. Isn’t it a full package?
5. Hazelnuts
Hazelnuts are a tasty way to add flavour to your diet. They include a pleasant combination of healthy fats, protein, and fibre. The combination of these nutrients helps in controlling hunger and preventing overeating.
Additionally, hazelnuts are high in vitamin E, which promotes overall health and can help you lose weight.
6. Chia seeds
Chia seeds are packed with fibre and can absorb water, expanding in your stomach to promote a feeling of fullness. They also provide long-lasting energy, reducing the urge to snack between meals.
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7. Flaxseeds
Flaxseeds are high in fibre and contain healthy fats. They can also help control appetite and stabilise blood sugar levels, reducing cravings and overeating.
8. Pumpkin seeds
A superfood for weight loss, pumpkin seeds are rich in fibre, protein, and healthy fats that make you feel full for longer. Just a small handful provides magnesium, zinc and vitamin K to support metabolism and burn belly fat for energy.
9. Sesame seeds
Sesame seeds are packed with fibre and healthy fats, including monounsaturated and polyunsaturated fats. The high fibre content keeps you feeling full, while the healthy fats help maintain steady energy levels.
You can sprinkle them on salads or use tahini (sesame seed paste) in dressings to reap their weight loss benefits.
Although these seeds and nuts can help you lose weight, you must practise portion control. Since they are high in calories, consuming them in moderation is crucial.
7 Benefits Of Eating Nuts And Seeds For Weight Loss
Eating nuts and seeds in moderation has several research-backed benefits for weight loss. They are highly nutritious and filling, helping you feel satisfied while providing fewer calories than other snacks.
Some of the top weight-loss advantages include:
1. Increased Fullness
Nuts are high in protein and fibre, keeping you feeling full for longer. Did you know that one study found almonds reduced hunger and cravings? That’s right, the lesser your appetite, the better your weight loss!
2. Calorie Intake
Despite their relatively high-calorie content, studies show that those who consume nuts and seeds daily tend to maintain or even lose weight. This could be because nut eaters automatically alter their diet to compensate for the calories in nuts, resulting in a balanced calorie intake.
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3. Boosted Metabolism
Certain nuts like almonds, walnuts, and pistachios can have a thermogenic effect, meaning they increase your resting metabolic rate, making your body burn more calories even when you’re at rest. While this effect may not be massive, every little bit helps on your weight loss journey.
4. Blood Sugar Stability
Due to their low glycemic index, nuts and seeds have little effect on blood sugar levels. They also contain a lot of fibre, which slows down the absorption of sugar and prevents sugar spikes and crashes.
Maintaining a healthy blood sugar level reduces cravings for sugary, calorie-dense snacks that can interfere with weight loss.
5. Nutrient Density
Despite their small size, nuts and seeds are high in nutrients. They are high in vitamins (including vitamin E), minerals (including magnesium), and antioxidants. Incorporating them into your diet helps you lose weight and makes your diet more nutrient-dense and overall beneficial.
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6. Helpful For Obese Individuals Looking To Lose Weight
Additionally, eating nuts can help overweight and obese persons lose weight by increasing fat burning. One study indicated that using peanut oil for eight weeks resulted in a 5% increase in calorie burning (but only in overweight people).
Overweight people may find that eating nuts can improve their bodies’ ability to burn fat deposits.
7. Long-Term Weight Maintenance
Many studies have indicated that individuals who regularly include nuts and seeds in their diets are more successful in maintaining weight loss over the long term.
Frequent nut eaters also tended to have smaller waist circumference increases and weight fluctuations over time compared to non-nut eaters.
This suggests that making them a part of your daily routine can contribute to sustainable weight management.
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How To Incorporate Nuts And Seeds Into Your Diet?
Incorporating nuts and seeds into your diet is a delicious and nutritious way to boost your overall health. Make sure you include different types of nuts and seeds for some variety.
Here’s a simple guide to help you make these small powerhouses a part of your daily meals:
- Replace chips and candies with a handful of mixed nuts. They’re packed with protein and healthy fats to keep you satisfied.
- For a simple, lightweight snack, combine a variety of nuts, seeds, and dried fruits to make your trail mix.
- For breakfast, you can top your cereal or yoghurt with almonds, walnuts or pumpkin seeds for some added texture and nutrition.
- You can also use nuts and seeds as smoothie enhancers. Blend walnuts, cashews, or sunflower seeds into your smoothies for a creamy, nutty flavour.
- If you’re not a fan of the crunch and texture of nuts, you can go for unsweetened or unsalted pastes like almond or cashew butter to add to toasts and sandwiches.
- Combine nuts and seeds with low-energy-density foods, such as vegetables. This is an excellent way to improve vegetable-based dishes, including salads or Asian-style dishes.
Including nuts and seeds in your diet can enhance flavour, texture, and nutritional value, making it easier to maintain a balanced and healthy eating plan. As always, remember to practice portion control, as nuts and seeds are calorie-dense.
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Along with the treatments, our certified nutritionists and dieticians at VeCura Wellness provide you with customised diet plans to suit your weight loss goals and lifestyle choices, making the entire experience easy and comfortable.
Conclusion
Nuts and seeds are superfoods that deserve a regular place in your diet. They are nutritionally dense and filling, making them ideal snacks that curb hunger and satisfy you in between meals.
Ensure to consume nuts and seeds moderately since they are still high in calories. A handful a day is sufficient to reap the benefits.
So, are you ready to make nuts and seeds a part of your weight loss regime? They can do a lot, from boosting your metabolism, controlling your appetite and losing weight gradually in a healthy manner. Start including some nuts or seeds in your daily diet from today for a fitter and healthier you!
Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.
Benefits Of Nuts And Seeds: Frequently Asked Questions (FAQs)
1. What nut burns fat faster?
Walnuts are excellent for weight loss since they are high in heart-healthy unsaturated fats. Daily consumption of a handful of walnuts could help promote a healthy body weight and fat loss.
2. Are nuts and seeds good for weight loss?
Yes. Nuts are very nutritious despite having a lot of calories and fat. Nut consumption as part of a balanced diet is not linked to weight gain but weight loss.
3. Can I eat nuts to lose belly fat?
Yes, you can. In general, consuming an ounce of nuts at least three times a week can help reduce the occurrence of excess belly fat.
4. Which nut burns belly fat?
Almonds are a great source of protein, yet they also have the potential to burn a lot of fat. Daily consumption of almonds is linked to improved weight loss and increased fat metabolism.
5. Are dates good for weight loss?
Due to their high fibre content and relatively low-calorie content, dates might be a beneficial addition to a weight loss diet. Dates are also a natural source of energy for the entire day and promote feelings of fullness, controlling blood sugar levels and reducing the need for sugary snacks.
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