5 Types of Nuts Good for Losing Weight, Makes You Full for Longer

Illustration of the type of beans that makes you full longer and lose weight (Freepik/benzoix)

YOGYAKARTA - Being on a weight loss program does not mean you have to avoid all fatty foods. In fact, some types of nuts can be healthy snacks because they contain protein, fiber, and unsaturated fats that help provide a longer feeling of fullness. Although high in calories, nuts can still support weight loss if consumed in appropriate portions.

Why can nuts help lose weight?

Many people think that nuts will make you gain weight because they are quite high in calories. In fact, the combination of protein, fiber, and healthy fats makes the digestive process slower so that satiety lasts longer. In addition, chewing nuts takes longer so it can help reduce the habit of overeating, reported Verywell Health, Wednesday, July 29. So, what kind of nuts can help you not overeat because they last longer? Here's the list.

1. Almond

Almonds are one of the best choices for weight loss programs. In one serving of about 28 grams, almonds contain about 6 grams of protein and 3.5 grams of fiber that help keep you full. The content of vitamin E and magnesium in it also supports body health while helping to maintain muscle mass when weight loss.

Illustration of the type of beans that makes you full longer and lose weight (Freepik/krakenimages.com)2. Pistachio

Pistachios are also worth being a healthy snack because they contain quite a high protein and fiber. Several studies show that pistachio consumption can help lose weight while supporting healthier blood pressure. If you choose pistachios that are still shelled, the process of peeling them also makes you eat more slowly so that it is easier to control portions.

3. Walnut

Walnuts are known as a good source of plant-based omega-3 fatty acids. Research shows that walnuts can affect areas of the brain associated with hunger, helping to control appetite. This effect makes it easier for you to feel satisfied after eating and not easily tempted to eat excessive snacks.

4. Peanuts

Although technically a group of legumes, peanuts are often equated with tree nuts because their nutritional content is similar. Peanuts are rich in protein, healthy fats, and fiber that help increase satiety. Various studies also show that consuming peanuts in reasonable amounts is not associated with weight gain, and can even help control daily calorie intake.

Illustration of the type of beans that makes you full longer and lose weight (Freepik/KamranAydinov)5. Peanuts

Peanuts have a soft texture and a savory taste that many people like. In addition to containing protein and fiber, this nut also provides unsaturated fats that are good for health. As long as consumed in moderation, peanuts can be a satisfying snack option without increasing the risk of weight gain.

Tips for eating nuts to get optimal results

Choose nuts without added salt, sugar, or flavorings so that their health benefits remain maximized. Limit the portion to about a small handful or about 28 grams per day because nuts still contain quite a high calorie. You can also add it to oatmeal, yogurt, salads, or enjoy it as a snack between meals.

Consuming nuts to lose weight can be part of a healthy diet if accompanied by regular calorie control and physical activity. Nuts are not a magic food that immediately makes weight go down, but their protein, fiber, and healthy fat content can help control hunger. By choosing the right type of nuts and consuming them in the right amount, you can get the optimal benefits to support your weight loss program.