For those on a weight loss journey, nuts are an excellent choice for snacks or when cravings strike. Even a small handful of mixed nuts offers significant health benefits. Regular consumption of nuts elevates GLP-1 levels, a hormone that regulates appetite, thereby curbing desires for sweets, ice cream, and fast food.

Swapping carbohydrate-heavy snacks for nuts introduces healthy fats, which can reduce inflammation and aid weight loss. Nuts, packed with fats, protein, and fiber, digest slowly. This promotes lasting fullness, prevents overeating, and stabilizes blood sugar. In contrast, rapid blood sugar fluctuations often trigger constant hunger.

Walnuts support weight loss. Image created by AI

Healthy fats, such as omega-3 found in walnuts, almonds, and macadamia nuts, boost metabolism and assist in burning excess fat. Pumpkin seeds, also rich in beneficial fats and fiber, help detoxify the body and reduce strain on the liver.

Individuals on a weight loss diet can incorporate a variety of nuts, including: almonds, cashews, walnuts, Brazil nuts, pumpkin seeds, and sunflower seeds. Opt for whole, unroasted or dry-roasted nuts, and limit those coated with salt or seasonings. These often contain high levels of sodium and sugar, which can lead to water retention and elevated blood sugar. A daily intake of 30-40 g is recommended, split into smaller snacks. Avoid consuming too much at once to prevent bloating or discomfort from excess fiber.

To diversify your diet, blend nuts into smoothies, sprinkle them over salads, or add them to light meals. Mixing nuts with unsweetened yogurt, especially Greek yogurt, boosts protein intake, promotes lasting fullness, and supports metabolism. The probiotics in yogurt also benefit digestion.

A balanced diet should include at least four servings of vegetables and three servings of fruit daily, with a focus on whole grains like brown rice, barley, and whole wheat bread. When cooking, use healthy fats such as olive oil or vegetable oil. Limit fried foods high in oil and spices, and avoid foods and beverages with added sugar.

Anh Chi (Source: Healthline)