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Weight Loss Diet: Expert-Recommended Nut Varieties as Per Dietitians

Weight loss can be aided by incorporating a variety of nuts into your diet, as they provide valuable nutrients while promoting fullness.

Shivangi Rai
All nuts are heart-healthy snack options. (Photo Courtesy- Pixabay)
All nuts are heart-healthy snack options. (Photo Courtesy- Pixabay)

Weight loss diet: When it comes to weight loss, the high calorie and fat content of nuts can be intimidating. However, registered dietitians emphasize that nuts should not be completely eliminated from your diet if you are trying to lose weight.

In fact, research suggests that incorporating nuts into your daily routine can have positive effects on weight management.

Weight Loss Diet Food

While it is true that nuts are energy-dense due to their high-fat content, it is important to note that fat is a macronutrient that our bodies need, just like protein and carbohydrates. The key lies in the type of fat present in nuts, with benefits beyond the number on the scale.

Nuts are rich in mono- and polyunsaturated fats, particularly omega-3 fatty acids, which have been shown to reduce the risk of cardiovascular disease and coronary heart disease.

By consuming nuts, you can help improve your serum lipids by reducing LDL cholesterol, triglycerides, and total cholesterol.

Weight Loss Tips: Best Nut

Registered dietitians recommend almonds as the best nut for weight loss. Almonds have the highest protein and fiber content compared to other nuts, making them a great addition to a weight-loss-friendly menu. A one-ounce serving of almonds contains 6 grams of protein and 3 grams of fiber. Protein is known to help control appetite and promote muscle mass, while fiber keeps you feeling full for longer periods and helps stabilize blood sugar levels.

Here's What’s So Special About Almonds!

What sets almonds apart is their fat content. Approximately 80% of the fat in almonds is monounsaturated fat, which is considered a healthy fat and provides a feeling of satiety. Additionally, almonds are low in carbohydrates, with just 3 grams of net carbs per serving. While complex carbs like whole grains are an essential part of a balanced diet, people often get their carbohydrate intake from other sources. Therefore, opting for a low-carb snack like almonds can be beneficial for weight loss.

Moreover, almonds contain the amino acid L-arginine, which is known to aid in burning fat. This additional benefit makes almonds an even more attractive choice for those aiming to lose weight.

Other Great Nuts for Weight Loss

  • A diverse selection of nuts offers various nutritional benefits. To maximize the advantages, it is recommended to consume a variety of nuts, similar to incorporating a range of colourful vegetables into your diet.

  • Antioxidants can be obtained from walnuts, pecans, chestnuts, peanuts, and pistachios.

  • For promoting heart health, macadamia nuts, hazelnuts, pecans, and peanuts are beneficial.

  • Monounsaturated fats are abundant in macadamia nuts and hazelnuts.

  • Pistachios serve as a low-fat option.

  • Lastly, Brazil nuts are a good source of selenium, which has potential protective effects against certain cancers, cardiovascular disease, and cognitive decline.

What Should be Done if You're Struggling to Lose Weight?

If you're struggling with weight loss, it's common to feel like you're not alone. However, the generic advice available may not always feel tailored to your needs. That's why it's important to remember that personalized assistance is accessible.

Dietitians emphasize the benefits of consulting a registered dietitian to kickstart your weight loss efforts. By seeking the guidance of a dietitian, you can gain insights into your eating habits, including your diet, as well as understand the various factors in your life that influence how and why you eat.

Moreover, a dietitian can help you pinpoint effective ways to introduce small changes that will support you on your weight loss journey.

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