Nutrition
Top 10 Low Calorie Nuts for Weight Loss

Top 10 Low Calorie Nuts for Weight Loss

Weight loss involves an abundance of change. This ranges from the amount of physical exercise you engage in the kind of food you consume.

It is, therefore, safe to say, you need all the help you can get. Unknown to many. However, there is a category of foods known as ‘superfoods.’

As the title insinuates, they are packed with the nutritional density filled with health benefits necessary in your weight loss journey.

One of the major foods on this list is nuts. There is a surfeit number of low-calorie nuts that contain high anti-oxidant levels that keep your body healthy.

They are also rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn belly fat.

Top 10 Low Calorie Nuts for Weight Loss

We thus look at some of the low-calorie nuts on this list; they include:

1. ALMONDS

These are nuts obtained from a tree plant and are filled with heart-healthy fats, proteins and antioxidants. They average about 161 calories when consumed.

According to studies, an almond-rich diet reduces your ‘bad’ LDL cholesterol levels, total cholesterol and oxidized LDL cholesterol levels.

As such, almonds are good for your heart health because they reduce your cholesterol levels.

2. WALNUTS

Walnuts are unique due to their high levels of polyunsaturated fats. This is considering other nuts contain high levels of monounsaturated fats. These low-calorie nuts average about 182 calories.

The kind of polyunsaturated fat found in walnuts is alpha-linolenic acid (ALA). It is known for its stimulation properties that help in weight loss. A serving of walnuts contains about 2.5 grams of (ALA).

According to studies, the high ALA composition in walnuts raises the ‘good’ HDL cholesterol in your body. This happens whilst reducing ‘bad’ LDL cholesterol at the same time.

3. PISTACHIOS

These types of nuts are arguably some of the best nuts for weight loss. They have a delicate green colour and are commonly used in smoothies and baked goods.

An ounce of pistachios contains about 12% of your recommended dietary fibre intake. This helps your body feel fuller, and as a result, it prevents food cravings.

As a result, this should help you adhere to the recommended portion levels.

4. BRAZIL NUTS

Brazil nuts are derived from a specific kind of tree plant predominantly found in the Amazon forest. It is packed with numerous nutrients.

The most notable component when it comes to weight loss, however, is L-arginine. This is an amino acid that is essential in the fat-burning process.

It also kickstarts the metabolism, which ensures that your calorie deficit is met hereby enabling weight loss.

5. CASHEW NUTS

Cashew nuts are distinct due to their light colour and curved shape. According to the nuts calories chat, a serving (13 to 16 cashews) of cashews contains about 13 grams of fat and 5 grams of protein.

Cashews are, however, known for their high magnesium content. The magnesium in cashew nuts plays a crucial role in regulating the metabolism of carbohydrates and fat.

This means that the magnesium content is crucial in determining how much the body uses carbohydrates and fat.

As a result, if a large amount of carbohydrate and fat are metabolized, it leads to less fat deposited. Fewer fat deposits make it that much easier to meet your calorie deficit.

6. PECANS

Pecans are often seen as desserts; however, they are as nutrient-packed as other low-calorie nuts.

They are rich in fibre and monosaturated fats, all of which are crucial in weight loss. Fibre’s presence slows down the digestion process, making you feel fuller for longer.

As a result, it helps you reduce your calorie intake. According to studies, the monosaturated fats within the nuts also promote weight loss.

7. MACADAMIA NUTS

Macadamia nuts have considerably higher calories than other fellow low-calorie nuts. That said, it might mean that some people consider it one of the worst nuts to eat.

If anything, macadamia nuts are packed with various nutrients, most notably heart-healthy fats, i.e., monosaturated fats.

8. PEANUTS

Peanuts are arguably the most consumed of the low-calorie nuts on this list. They are technically categorized as legumes but are considered nuts the world over.

Peanuts have very high protein content. In fact, a serving of peanuts provides about 14% of your required protein intake, which boosts weight loss.

This is because proteins reduce the hunger hormone and raise the number of satiety hormones in your body. As a result, it reduces your hunger and helps you ensure you consume only the calories you need.

9. HAZELNUTS

Hazelnuts are packed with a variety of nutrients. An ounce of hazelnuts averages about 176 calories and is filled with heart-healthy fats

As such, it comes as no surprise that hazelnuts improve heart health. This is done by lowering bad ‘LDL’ cholesterol levels.

Hazelnuts also lower markers of inflammation which consequentially leads to reduced inflammation. A factor that can impede weight loss

10. PINE NUTS 

Pine nuts are essential to you if you’re vegetarian. They are a good source of vitamin K and E. However, it is their high magnesium content that makes them so important for vegetarians.

This is because by cutting meat out of your diet, you forego important nutrients such as the iron found in meat.

While other plant foods contain iron, it might not be necessarily as high as what is found in meat. Pine nuts, however, contain up to 8 grams of iron per cup.

This facilitates better oxygen transportation in the muscles, which helps them burn fat much faster, leading to weight loss.

WHAT IS THE BEST TIME TO EAT NUTS FOR WEIGHT LOSS?

As mentioned above, nuts are packed with a decent amount of calories. However, the big question you probably have is where do they fit in between meals?

According to nutritionists, nuts are best utilized right after breakfast. This is because they are not calorically dense enough to stand alone as a meal.

They also believed to round out a meal quite nicely.

WHAT HAPPENS IF I EAT TOO MUCH NUTS IN A DAY?

Nuts can be pretty addictive. Therefore, it is common to end up eating a little too much nuts in a day especially lighter varieties such as peanuts.

As a result, there can be some side effects. They include feeling bloated, gassy and even diarrhoea. This is due to the compounds present in the nuts.

Nuts are filled with phytates and tannins that are difficult to digest. This, therefore, leads to stomach discomfort.

Diarrhoea also comes about as a result of the different kinds of high-fat content found in nuts.

HOW MANY NUTS PER DAY IS HEALTHY?

Nutritionists recommend about 28g a day. This is roughly about the size of the palm of your hand. You can use just one type or mix them; there aren’t any restrictions regarding that.

CONCLUSION

Low-calorie nuts are so healthy because of their high nutrient density. You can obtain different kinds of nutrients from just one type of nut.

These nuts, however, provide maximum nutrition in their natural state.

Processed nut-based products such as peanut butter are filled with additives that may dilute the naturally occurring nutrients’ full benefits.

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