All nuts, whether it’s almond, walnut or pistachio, are a great snacking option, especially for people who are trying to lose weight. Experts recommend that we should swap hyperpalatable snacks like potato chips, chocolate bars, biscuits with a handful of nuts because they are nutrient dense whereas hyperpalatable snacks lack nutrients and are high in empty calories. Nuts can also be considered superfoods because they come packed with protein, fiber, healthy fats, vitamins, and so many other essential macro and micronutrients. All these nutrients are beneficial in one’s weight loss journey – protein keeps you full for long and maintains energy levels between meals, healthy fats are heart healthy and also reduce the likelihood of overeating or snacking, whereas fiber contributes to fullness and satiety. In addition, micronutrients like potassium and magnesium boost metabolism. Almonds are particularly believed to support weight loss journey by being low in saturated fat. With so many benefits associated with nuts, it’s difficult to look the other way, but the obvious question arises – is it okay to eat nuts and almonds daily? Let’s find out:
How Eating Nuts Can Help with Weight Loss?
1. Most of the nuts come packed with protein, fiber, and healthy fats – all three help in curbing appetite, by keeping you full and satisfied for long hours.
2. Nuts have low glycemic index, which means they provide the energy without raising the blood sugar sharply unlike high-glycemic foods which cause insulin spikes and the subsequent crash in energy levels can trigger hunger and cravings for high-sugar and calorie-dense foods. So, with the inclusion of nuts, it’s possible to cut down excess calories at the end of the day.
3. Magnesium, phosphorous, B vitamins, copper, potassium are common nutrients found in nuts like almonds, pistachios, and walnuts which help to boost metabolism and burn more calories.
4. Combining nuts with a carbohydrate source is a smart strategy for weight loss. Since nuts are rich in healthy fats, protein, and fiber, they promote satiety and reduce calorie intake when paired with carbohydrates. This combination of nuts with carb source, provides steady energy and helps prevent energy crashes and sugar cravings. Also read: “6 Mid-Morning Snacks To Eat Before Lunch.”
5. You can make a trail mix by combining different nuts and seeds. You can mix unsalted almonds, walnuts, pumpkin seeds, and even dark chocolate chips (with at least 70% cocoa), and add air-popped popcorn as well. Store in an air-tight container and snack on it when hunger strikes. This nutrient-dense mix includes almonds and walnuts for healthy fats, protein, and fiber, pumpkin seeds for essential minerals and fiber, and dark chocolate chips of course for antioxidants, popcorn is low in calories but has good fiber content and also adds the “yummy” factor. You can carry this trail mix as office snack, on travels, and even to movie dates. Also read: “Can Snacking on Trail Mix Boost Weight Loss?”
6. You can add nuts to a bowl of oatmeal, in Greek yogurt for extra yumminess, and in salads for that crunch factor.
There are different ways you can use almonds and other nuts on a diet, but the important thing to remember here is that you need to stay in a calorie deficit to lose weight, and nuts can easily push you out of that deficit. For example, almonds have 579 calories in 100 gm, cashew nuts have 553 calories, pistachios 562 calories, and walnuts 654 calories/100 gm! So even though you can have almonds and other nuts while on a diet and when trying to lose weight, the key is to practice portion control so as to stay in calorie deficit and burn stored fat. Consuming nuts in excessive quantities would lead to weight gain. So, you can sprinkle nuts on salads, add in smoothies, salads and Greek yogurt daily, but how much to add and how many nuts to eat should be strictly portioned. If you have no idea, our diet plans on Rati Beauty help with the exact quantity and amount to include in your daily diet. Subscribe to the Rati Beauty app to access all the diet plans and details.