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If you ever find yourself hungry in a situation where a healthy meal is not at your disposal, a handful of raw nuts will be a decent, if not the perfect substitute.
Small in size but high in calories and nutrients, nuts are easy to travel with.
Even though nuts are said to be beneficial for your health, some of them are invariably healthier than others (1).
The first thing you should know is that peanuts are not nuts, although they both sound and look the part.
Peanuts develop under the ground, but the nuts that we are going to include in the list are tree nuts (they grow on trees).
Peanuts are actually legumes and are not as healthy as tree nuts.
Peanuts are far from being your only option; there is a wide variety of nuts to choose from and most of them are very beneficial when it comes to weight loss (2).
Here is a list of nuts that will help you shed a few pounds in no time.
Nuts Great for Weight Loss
The Brazil nut is a very powerful nut that will bring about many health improvements to you and your body.
Namely, this tiny nut is most known as the richest food source of selenium.
Eating two of these tiny nuts per day will satisfy your daily need of the mineral (3).
Selenium is known to improve your metabolism function, immunity system, and reproductive health.
Also, selenium plays an important role in absorbing vitamin E, which prevents cataracts later in life.
Furthermore, the Brazil nut is not only packed with other minerals like potassium, zinc, copper, riboflavin, but also healthy fats that are beneficial for your heart.
Finally, magnesium is found in Brazil nuts, which is essential for women who take birth control pills because they are often deficient in this mineral.
If your goal is to reduce abdominal fat, walnuts can help you get there.
Saturated fats that are found in red meat and baked goods are responsible for storing fat in the belly.
On the other hand, walnuts are packed with polyunsaturated fats that help reduce abdominal fat and improve insulin metabolism.
Only 13 grams of walnuts will serve you as one of the best dietary sources.
In addition to weight loss benefits, walnuts also have antioxidative properties that inhibit free radicals.
Walnuts are beneficial for liver health because polyphenols prevent liver damage (4).
Almonds are rich in the amino acid L-arginine, which, in turn, can help your body burn more carbs and fat during physical exercise.
Also, according to research, almonds are very effective when it comes to reduction in weight and BMI (5).
Because of their high-calorie content, almonds will satiate you quickly, thus making you feel full.
As a result, you will not have the need to eat more.
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Almonds are substantially beneficial for your heart health because they have the ability to reduce the risk factors for coronary heart disease such as cholesterol.
Like other tree nuts, almonds are also packed with polyphenols.
Consuming Pistachios are one of the ways to complete your weight loss plan because they are healthy for your heart and your belly.
Despite the fact they are relatively high in calories, pistachios will help you reach a leaner body composition you have been dreaming of.
Research has been proven that pistachios can be consumed in a dietary program, thus helping you lose weight without concern that you will, in turn, gain it.
Moreover, pistachios are an excellent source of monounsaturated fatty acids, which are responsible for shedding belly fat.
Bear in mind that most pistachios are bleached.
In order to avoid harmful substances, make sure you consume organic pistachios.
Due to their high protein content, you should not overeat pistachios.
Many studies claim that people who are looking for a leaner body should avoid eating nuts because they are fattening.
Though they are numerous, these findings have been proven to be irrelevant.
Like other nuts, cashews are beneficial for weight loss because of the fiber content.
As you know, fiber satiates your appetite for long periods.
According to a study conducted in Spain, patients who ate cashews were 31% less likely to gain weight than those that did not (7).
Therefore, you should include cashews as part of a restricted calorie diet if you want to shed a few pounds.
Pecans are abundant in vitamins and minerals (more than 19 of them are found in pecans), which help lower LDL-cholesterol (8).
They also have anti-inflammatory and immune-boosting properties.
Because of vitamin E, magnesium, and zinc in pecans, you will experience weight loss.
Vitamin E helps build muscle, thus replacing fat mass with muscle mass.
On the other hand, magnesium contributes to converting glucose into energy, which keeps your blood sugar levels low.
For this reason, a more active metabolism induced by magnesium helps you lose weight faster and maintain a healthy weight.
Macadamia nuts are not only delicious, but are part of every healthy diet out there.
Though high in fat, the fat content found in Macadamia nuts is healthy and will help you lose weight.
They contain palmitoleic acid, a type of monounsaturated fatty acid which will speed up your metabolism and reduce the body’s ability for fat storage.
Because of their healthy monounsaturated fat and omega 3 fatty acids, they are good for your heart health.
For this reason, they are capable of improving cholesterol levels (9).
Finally, they contain flavonoids that act as antioxidants, thus lowering blood pressure and protecting the body from some types of cancer.
It is a common belief that high-calorie and high-fat foods are bad for your healthy diet, particularly if you tend to lose some weight.
Fortunately for you, this does not hold water because recent studies have shown that foods such as nuts can be both satiating, healthy, and tasty.