Nuts! What’s inside these tiny nutrient powerhouses?
Protein, fiber, vitamins, minerals, and even micronutrients such as antioxidants and phytochemicals. Nuts are also chock-full of energy.
Each type of nut is different in its nutritional content, but provides between 23 -27 kg /g of energy. The fat content ranges from 45% to 75% of the weight of the nut. Quite the body fat percentage. Almonds, for instance are about 50% fat, while Macadamia nuts can be as high as 76%. Fortunately, most of the fat is unsaturated fat, which is proven to be healthier and will not make you gain weight!
Many weight-conscious people shudder at the idea of nuts as part of a healthy diet. For years, dieters have shunned nuts because of their high fat content. Well, you can forget everything you ever heard about nuts, and delight in knowing they are now considered health food!
Finding a food that is delicious, nutritious and filling is a dieter's dream come true. Dieters who eat nuts tend to stick to their diets because the fat and fiber content of nuts makes them very filling. As a result, they are not as hungry and ultimately eat less.
Several studies have found that eating portions of nuts helps dieters lose weight. One psychological benefit noted in a study done by Pennsylvania State researchers was that dieters did not feel like they were dieting when nuts were allowed in their eating plans, which helped them stay on their diets longer. In other words, eating bigger portions of healthy foods like nuts is actually more important than dieting because you will have less room and less inclination to eat junk food when you've already got a belly full of the healthy stuff.
Nuts have been underrated as nutritious snacks over the years, however, raw tree nuts, such as almonds, cashews, walnuts, and more, have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk.
Almonds contain the most fiber (about three grams per ounce, compared to other nuts) and are richest in vitamin E, a powerful antioxidant. Almonds may even help you slip into those skinny jeans: In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20 percent of their calories from almonds for four months saw their bad Low-density lipoprotein (LDL) cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them.
READ : EAT MORE PROTEIN
Pistachios (The Skinniest Nuts), are the most slimming nuts, with less than four calories each. Their shells make them especially dieting-friendly and eating them in the shell automatically slows down your pace so the snack lasts longer and you eat less overall and so on.
Are nuts in your eating plan? If not, consider creating a new plan and indicate your preference for nuts or peanut butter. This will result in an eating plan that includes nuts without extra calories.
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