Foods rich in proteins are important for our health and provide us with many health benefits like weight loss, muscle building, and keeps us fuller for longer due to its high fibre content. If you are in the journey of getting back to shape then, consuming nuts and seeds are one of the best solutions which when added to your regular diet will help to shed those extra kilos and fats from the body. Our path towards losing weight mainly focuses on the daily workout, hitting the gym for high-intensity exercise, jogging, walking etc. But, it is equally important to concentrate on foods as low carb and high protein diet help in the weight-loss journey. So, try adding nuts and seeds in your diet helps to trim the extra fat from the body.
In this article let’s understand more about nuts and seeds and the types of nuts and seeds you need to include for weight loss.
What do nuts and seeds provide us?
Nuts and seeds are nutrient-dense and they are loaded with protein, fibres, minerals, vitamins, healthy fats, and omega-3 fatty acid. Including them in the diet aids in weight loss, keeps heart-healthy, good for your gut health, lowers cholesterol, rich in phytochemicals, improves the lining of the arteries, prevent blood clots, promotes bowel movements, and fights inflammation.
Why it is important to add nuts and seeds in your diet during the weight-loss journey?
The nutrient profile in the nuts and seeds are loaded with energy and fats. It helps to shed extra pounds and fats from the abdominal region as well as provides numerous health benefits. Nuts and seeds are a great protein option to add in the diet if you are a vegan, vegetarian, and people who take less meat. You can go easily up to 30gms of nuts and seeds each day. But, consuming soaked nuts and seeds boost metabolism hence soak the required quantity before you add in your diet.
What are the best choices of nuts and seeds to incorporate in the weight-loss diet?
1. Almond:-
Much research has shown the intake of soaked almonds help individuals lose weight if you are on a weight-loss journey. Almonds are rich in protein, high in dietary fibres, and low in carbs. Sprinkle, roasted, and crushed almonds on your favourite smoothie, or toss them in your breakfast cereals.
2. Walnuts:-
Walnuts are a rich source of polyunsaturated fatty acids known as alpha-linolenic acid (ALA). Walnuts lower bad cholesterol levels and increase good cholesterol in the body. The higher amount of ALA helps to fuel the extra fat from the body and hence aid in weight-loss.
3. Brazil nuts:-
Brazil nuts are high protein and low carb nut which is helpful for individuals who are on a weight-loss journey. Brazil nuts are loaded with thiamine, selenium, magnesium, protein, palmitoleic acid, oleic acid, and L-arginine. The minerals present in Brazil nuts helps to reduce belly fat.
4. Hazelnuts:-
Hazelnuts improves metabolism, gut health, prevents cell damage, lowers cholesterol and triglycerides, promotes heart health, reduces inflammation, and helps in hunger management.
5. Pecans:-
Pecans are the powerhouse of nutrients such as zinc, selenium, iron, calcium, magnesium, potassium, and manganese. Including pecans in the diet helps to lose weight, improves digestion, lowers inflammation, boost immunity, stimulates hair growth, prevents hair loss, and safeguards skin from infections.
6. Flaxseeds:-
Flaxseeds the best plant-based seeds are loaded with fibre, iron, antioxidants, protein, and omega-3 fatty acids. The jelly nature of the flaxseed helps to lower bad cholesterol levels in the body, regulates blood pressure, balances blood sugar levels and keeps your satiate level fuller for longer. Flaxseeds are great for your colon health! Never miss to include in your diet. Powdered flaxseeds can be sprinkled on dosa, salads, or simply mix in your buttermilk.
Flaxseeds may not benefit everyone, especially if you are on medications like blood thinners, cholesterol-lowering drugs, and non-steroidal drugs hence before you include in your diet talk to your doctor. Also, if you experience digestive issues then stop taking flaxseeds and speak to your doctor immediately. If medicines are prescribed, order prescription drugs online from the best online medicine site in India and avail-amazing offers on every medicine you order.
7. Pumpkin seeds:-
Pumpkin seeds are loaded with protein, calcium, and magnesium. A handful of pumpkin seeds help to keep your gut healthy, regulate blood sugar levels, relieve constipation, reduce bloating, neutralize acid, and keeps you fuller longer. Add the roasted pumpkin seeds in your favourite snack, smoothie, or salads for extra crunch.
8. Chia seeds:-
The nutty, crunchy, and healthy chia seeds are one of the best seeds available in the market to add on if you are on a weight-loss diet. Chia seeds are loaded with calcium, protein, omega-3 fatty acid, fibre, and phytonutrients such as quercetin, caffeic acid, and chlorogenic acid.
9. Sunflower seeds:-
Sunflower seeds supports you in weight-loss efforts. Sunflower seeds are loaded with nutrients such as vitamin E, selenium, manganese, zinc, B vitamins, folate, vitamin b6, niacin, dietary proteins, and healthy fats. Sunflower seeds control glucose levels in the body, regulates blood pressure, and lowers heart disease. You can add sunflower seeds on smoothies, salads, or while making multigrain bread etc.
10. Quinoa seeds:-
The gluten-free quinoa seeds are one of the healthiest seeds in the planet. The seeds are rich in protein, fibre, isoflavones, and polyphenols. The seeds are one of the best sources to add in your food if you are on a weight-loss journey.
Pick the nuts and seeds you like the most from the above list and supplement them in your diet to promote weight-loss. If you get allergy after consuming nuts and seeds, speak to the allergist who will help you locate the nuts or seeds which have triggered allergic reactions in you. Meanwhile, manage your nutrients with dietary supplements. Buy OTC medicines online from a trusted online medical shop at the comfort of your home.