Here are 6 types of nuts that help lose weight and reduce belly fat effectively.
Almond
Almonds are one of the best nuts for weight loss. According to a study published in the Journal of Nutrition, eating almonds daily helps reduce belly fat thanks to their high monounsaturated fat (MUFA) and protein content.
The fiber in almonds also helps prolong the feeling of fullness, reducing calorie intake. Almonds are also rich in magnesium, which supports metabolism and reduces visceral fat accumulation.
Walnut
Walnuts contain omega-3 fatty acids and polyunsaturated fats (PUFAs), which have anti-inflammatory effects and help burn excess fat.
People who eat walnuts regularly tend to lose belly fat faster thanks to their ability to improve insulin sensitivity and reduce the absorption of excess fat.
Chia seeds
Chia seeds are a rich source of soluble fiber and protein. According to the National Institute of Nutrition (NIH), chia seeds help control blood sugar, reduce cravings, and promote digestion.
When soaked in water, chia seeds expand, creating a feeling of fullness for a long time and reducing the amount of calories consumed during the day. Omega-3 fatty acids in chia seeds also help reduce visceral fat, helping to reduce waist size.
Pistachios
Pistachios are low in calories but high in protein and fiber, which can help you lose weight effectively. According to a study from the American Heart Association (AHA), eating pistachios reduces LDL cholesterol (bad cholesterol) levels and improves body mass index (BMI).
In particular, the process of peeling pistachios also helps you eat more slowly, creating a feeling of fullness faster.
Sunflower seeds
Sunflower seeds are rich in vitamin E, fiber, and healthy fats, which help control weight and reduce belly fat. According to a study by the World Health Organization (WHO), sunflower seeds help improve metabolism and reduce inflammation – two important factors in burning excess fat.
Flaxseed
Flaxseeds are a source of alpha-linolenic acid (ALA), a plant-based omega-3 that reduces inflammation and aids in fat burning. Research in the journal Obesity Reviews found that flaxseeds are rich in lignans and soluble fiber, which help regulate blood sugar, reduce fat storage, and aid in better digestion.
Recommended use:
To get the most out of nuts for weight loss, eat them in moderation (about 30-50 grams per day), avoiding salted or sugared nuts. Nuts can be eaten as a snack, sprinkled on salads, or added to smoothies to add variety to your diet.
