The best nuts to lose weight how to take them to lose weight
there are three that help you lose weight the most
Many people don’t eat these foods when they want to lose weight because they fear gaining weight, but they couldn’t be more wrong.
e are trying to lose weight and we eat all three meals – breakfast, lunch and dinner – well, but in between we have a crazy desire to snack. By changing the diet, and eating less, our body asks us to go to the refrigerator or vending machine every two hours, and if we get carried away is what will really boycott our weight loss.
For this reason, you must always have healthy food on hand, to take at these crucial moments. And what foods can these be? Well, fruits, yogurt and, contrary to what is thought, nuts .
All nuts can be included in a healthy diet to lose weight . They are satiating thanks to their fat, fiber and protein content. The key to eating them and not boycotting our diet is to have portion control , since a quarter cup of these foods already provides 160 and 200 calories.
Why nuts are good for weight loss
Nuts are loaded with nutrients and antioxidants, but the same question always arises: will I not gain weight if I eat them ? A reasonable doubt, considering that these foods are packed with calories and fat . However, science has discovered that they do not make us fat and, quite the contrary, that they help us lose weight.
In a scientific review of 36 studies, it was discovered that the regular consumption of nuts was not related to weight gain or an increase in Body Mass Index (BMI). In this other study, participants were asked to eat as many nuts as they wanted, and not one of them gained weight. And in this other , it was concluded that those who ate two or more servings a week of these foods had a 31% lower risk of gaining weight compared to those who did not eat them.
And why is this? Doesn’t the fat in nuts make us fat? Well more or less. Despite the fact that these foods are high in fat, it is not 100% absorbed by the body, since most of it passes into the intestine without digesting. In this regard, some research has discovered that people who eat nuts expel up to 20% more fat in their feces than those who do not eat them.
Which are the best (if we want to lose weight)
Actually, any nut is recommended in weight loss diets as long as we eat it natural or toasted . If we want to lose weight, we must avoid all fried nuts, since the amount of fat and carbohydrates increases considerably (and is less healthy).
Once this is clarified, it is true that there are better ones to lose weight, and they are these three:
pistachios
A handful of pistachios provides us with about 160 calories, a much lower than average amount. In this regard, it has been shown that eating these foods two or more times a week helps reduce the risk of gaining weight . In addition to being delicious, these nuts help reduce the risk of type 2 diabetes and improve blood cholesterol levels.
Walnuts
A serving of nuts provides about 182 kcal (each nut has about 25 calories). In addition to being healthy and low in calories, these nuts reduce LDL cholesterol (better known as ‘bad’) and help increase good cholesterol, since they are an excellent source of omega-3 fatty acid.
almonds
Finally, we have the almonds. A portion ( normal handful ) would provide us with 160 calories on average . Including this food in a diet has been shown to promote weight loss . That is to say, if we eat them regularly we will lose weight more than if we did not.
So, if you like nuts, don’t hesitate to get your hands on it mid-afternoon or mid-morning. Of course, always watching the portions. In addition to these three that we have told you about, you can include cashews. Forget pipes and peanuts for now.
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