Nuts are another one of those superfoods that are rich in protein and perfect for consumption at any time of the day. In fact, it is one of those foods recommended by specialists for losing weight in a healthy way, despite its calories.
One of those favorite foods to snack on between meals in France and which is characterized above all by its satiating effect. But even despite their general benefits, it is important to consider the best ways to include them in the diet as well as the best nut options that are less fattening. We tell you what they are.
How Nuts Can Benefit Your Health
Nuts are valuable allies in a balanced diet as they are an excellent source of protein, making them a perfect option for reducing unhealthy snacking between meals and increasing satiety. And its healthy fat content, like monounsaturated and polyunsaturated fatty acids, helps maintain a feeling of fullness longer, which can help you maintain a calorie deficit in your weight loss plan. Plus, nuts are packed with essential nutrients like fiber, vitamins, and minerals. Fiber promotes digestive regularity and can help you feel full. Nutrients such as magnesium, zinc and vitamin E are essential for optimal body function and can contribute to overall health when dieting. In addition to this, they are still versatile foods that can be incorporated in different ways into the diet, whether as healthy snacks, in salads, mixed with cereals or as part of main recipes. However, it is important to remember that nuts are high in calories, so portion control is essential to avoid excess calories.
The three best nuts for weight loss and snacking between meals
Nuts, despite their calories, remain superfoods capable of contributing to the weight loss process, as long as they are included appropriately in the diet. Concretely, there are three, capable of providing numerous health benefits and, at the same time, promoting satiety without excess calories.
Walnuts are widely recognized for their positive effects on heart health, thanks to their generous doses of omega-3 and omega-6 fatty acids. These healthy fats not only benefit your cardiovascular system but also play a vital role in appetite management. By consuming them, you are more likely to feel full for longer periods of time, which, in turn, will help you avoid over-consuming unnecessary calories. In addition to their beneficial lipid profile, nuts are a natural source of antioxidants, making them a valuable ally in your quest for general well-being.
Almonds deserve their reputation as one of the healthiest foods, especially when it comes to losing weight the smart way. These little wonders constitute an exceptional source of essential proteins, essential for the development of lean muscle mass and promoting weight loss. In addition to their protein content, almonds are packed with antioxidants that act as shields against oxidative stress and help reduce levels of LDL cholesterol, commonly known as “bad” cholesterol. Similar to nuts, their ability to generate a feeling of fullness can be your ally against unwanted cravings between meals.
When sugar cravings strike, dates, with their natural sweetness, can become your ideal choice. They are loaded with iron and fiber, two elements that play a fundamental role in eliminating toxins from the body and improving digestive regularity. Additionally, dates have the ability to fill you up, which can help you control your hunger and resist the temptation of irresistible sweets and chocolates.
It is essential to keep in mind that, despite their many benefits, nuts are high-calorie foods. Moderation is therefore essential. Eating a small handful daily as part of a balanced diet is a smart strategy for getting the most out of its valuable nutrients without exceeding your recommended daily calorie intake.
How to Incorporate Nuts into a Healthy Weight Loss Diet
Although the key to healthy weight loss is essential, maintaining a balanced diet, an active lifestyle and moderate calorie consumption, as well as regular physical activity, remains essential. It is always advisable to consult a healthcare professional or dietitian before making any significant changes to your diet. However, nuts can be a superfood ally to help you achieve that healthy weight.
To do this, it is best to take into account the following recommendations:
- Serving Size: Nuts are nutritious but high in calories, so portion control is important. A small handful (about 1 ounce or 28 grams) is a reasonable serving.
- Healthy Snacks: Nuts can be a great snack between meals. Carry pre-measured portions in small bags or containers to avoid excessive consumption.
- Add to salads: You can add walnuts, almonds or chopped walnuts to your salads to give them a touch of texture and flavor. This will also increase the feeling of fullness.
- Smoothies and yogurts: Blending nuts into smoothies or adding them to yogurt is a delicious way to include them in your diet. This adds texture and flavor and can fill you up.
- As a breakfast addition: Sprinkle nuts on your breakfast cereal or oatmeal. They will provide protein and healthy fats to help keep you full throughout the morning.
- Smart snacks: Combine nuts with fresh or dried fruit for a balanced snack. Combinations like apples with almonds or dates with walnuts are delicious and satisfying.
- In main dishes: You can incorporate nuts into main dishes, such as chicken, fish or stir-fried vegetable recipes to give them a touch of flavor and texture.
- Use moderation: Although healthy, nuts are high in calories, so don’t overdo them. Make sure your total calorie intake matches your goals
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