Many people have the misconception that “all nuts are bad” for people who want to lose weight or are on a healthy diet. But this is incorrect! While nuts are indeed high in fat, these natural fats are healthy! They are more easily metabolized by the body and have health benefits. This is completely different from high-fat items like sugary desserts and deep fried food, which do not get processed easily by the body and end up as excess weight. Plus, nuts are very high in vitamins in minerals too! Take a look at this list of the healthiest nuts for weight loss according to human trials:

1. Almonds




Almonds are a crowd favorite for desserts and savory dishes – whether it be a cake with almond toppings or almond-encrusted fish. They are very good for you as well, because of a good amount of healthy fats, protein, magnesium and vitamin E. Different studies have shown how effective adding almonds to your diet help with weight loss. Abazarfard, Salehi, and Keshavarzi in 2014 concluded that an almond-enriched low-calorie diet led to greater weight loss and heart disease risk reduction compared for a nut-free low calorie diet. Similar results were seen in a study by Wien, et. al. earlier in 2003 wherein almonds worked better than complex carbohydrates when substituted in a diet for a weight reduction program. 

2. Walnuts

Walnuts are a great source of omega-3s, antioxidants, magnesium and copper – but can they help with weight loss? Science says yes! Walnuts are found to help with high cholesterol levels a.k.a. hyperlipidemia, as well as weight loss and maintenance. Sabate, et. al. in 2005 found that walnuts did not contribute to any significant weight gain. Moreover, Austel, et. al. in 2015 found that using walnuts and walnut oil in your diet helped with weight loss in obese people and even helped lower lipid levels after 12 months. 

3. Pistachios

Snacking on pistachios is an excellent alternative to the usual fare of chips and fast food. It’s a low-calorie, high-protein nut, which is a good source of potassium and vitamin K. A study by Li, et. al in 2010 found that snacking on portion-controlled pistachios was able to reduce cholesterol levels and body weight in obese subjects part of a 12-week weight loss program. 



4. Cashews

Cashew nuts are one of the lowest calorie nuts you can include in your diet, but there are very few studies that directly link it with weight loss. However, an older study in 1998 by Kamtchouing found that an extract from the cashew tree helped significantly with diabetes, specifically by causing significant weight loss. More studies are needed to confirm the role of cashew nuts in weight loss but for sure it’s low-calorie characteristic can make it an excellent snack alternative if you’re looking to lose weight.





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