Eating these 5 nuts will help beauty and weight loss quickly
Many people hesitate to include nuts in their diet when trying to lose weight because nuts are quite high in calories and can cause weight gain if eaten in excess. However, if eaten in the right amounts, nuts are actually beneficial for weight loss.
Nuts are a great source of healthy fats, fiber, protein and essential nutrients the body needs to boost metabolism, help keep you full and lose weight. The important thing is which nuts to choose and how much to eat. Here are some of the healthiest nuts to eat for weight loss.
1. Walnuts help lose weight effectively
Although walnuts contain 65% fat, they do not increase the risk of obesity. That's because walnuts contain a sufficient amount of fiber to keep the stomach full for a long time and reduce cravings between meals, resulting in a lower calorie supply for the body.
Walnuts contain protein and polyunsaturated fats. Polyunsaturated fats contain omega-3 and omega-6 fatty acids, a type of healthy dietary fat. Additionally, walnuts contain alpha-linoleic acid, which helps burn fat faster and promotes heart health. According to the researchers, walnuts stimulate the area in the brain that controls appetite and regulates appetite in the right region.
One study found that foods high in polyunsaturated fats lower the hormone ghrelin. Ghrelin provides hunger signals to the brain. In addition, the copper content in walnuts helps strengthen the immune system, develop blood vessels and produce high energy in the body.
2. Pistachios
Pistachios contain vitamins B6, B1, protein, fiber and phosphorus. It is also one of the few nuts that are low in calories and fat. In addition, it contributes significantly to immune and metabolic health.
Pistachios are high in fiber, which helps maintain satiety and control cravings between meals. So it supports those who are planning to lose weight.
Pistachios are rich in antioxidants such as flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins... These antioxidants help reduce inflammation, reduce the risk of cardiovascular disease, lower blood pressure, blood sugar levels. and cholesterol.
In 28 grams of pistachios contains:
Calories: 156 calories
Carbs: 8 grams
Fiber: 3 grams
Protein: 6 grams
Fat: 12 grams
3. Almonds
Almonds are the most popular dried fruit, beneficial for brain development and heart health. It is rich in healthy nutrients like fiber, protein, vitamin E, magnesium, and other minerals and antioxidants.
Almonds are low in calories, high in fiber, and rich in healthy fats, so they can keep you satisfied and full for longer.
One of the best ways is that almonds contribute to weight loss and reduce belly fat. This study shows that a daily serving, or about 30-35 almonds, lowers bad cholesterol in the body and reduces excess belly fat.
Almonds also help support the immune system, cell communication and prevent cells from oxidative damage due to their high content of vitamin E and fat-soluble nutrients. Additionally, almonds support the growth of gut bacteria such as bifidobacteria and lactobacillus species. These bacteria promote good gut health and are easy to digest.
4. Cashew nuts
Cashews are full of protein, vitamin K, magnesium, manganese, zinc, iron, selenium, copper and fiber. All these nutrients are useful for the functioning of our body.
Cashews are rich in unsaturated fats that help reduce the risk of certain cardiovascular diseases. In addition, they are a rich source of fiber, protein and low in sugar. As a result, cashews help limit calorie intake and lose weight. However, when including cashews in a weight loss diet, its quantity should be considered because eating in moderation is always good for health.
Magnesium is also essential for weight loss because it helps regulate the carbohydrate and fat mechanisms in your body. In addition, cashews contain the same amount of protein as meat. That makes cashews a super protein-rich nut. Protein and magnesium are beneficial in weight loss because they boost metabolism and reduce cravings.
5. Peanuts/peanuts
According to BS. Nguyen Anh Tuan (Department of Gastrointestinal Surgery - Military Central Hospital 108): Peanut is a legume that is full of nutrients and can be a vegetarian way to lose weight. Peanuts are an excellent source of protein, healthy fats, folate, vitamin E, calcium and iron, and other phytonutrients.
Peanuts help reduce cholesterol and triglyceride levels in the blood, help fight cancer and protect against cardiovascular disease, diabetes or high blood pressure. When planning to lose weight, it is recommended to consume about 30 grams of peanuts/peanuts per day. Eaten in the shell or unsalted, boiled or dry roasted. A good time to eat peanuts is to use them as a daily snack.