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Eating Nutritious Nuts Can Help You Lose Weight

By James Conte

All nuts are high in protein and monounsaturated fat (good fats). Almonds and walnuts are the kings of nuts. Eating nuts does not result in the high caloric intake that you’d expect,because ten percent of their calories pass through the digestive tract unabsorbed.

In 2003, the United States Food and Drug Administration recognized the health benefits of nuts and their role in cardiac disease prevention by approving a health claim for seven varieties of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4g of saturated fats per 50g.

Almonds and walnuts are rich in dietary fiber, minerals, and vitamins. They also contain numerous phytochemicals. Phytochemicals are chemical compounds that occur naturally in plants and that may affect health, but are not yet established as essential nutrients. Nuts are a good source of essential fatty acids that are effective in lowering LDL and increasing HDL cholesterol levels. HDL is the beneficial component of your cholesterol profile. Nuts are an excellent source of vitamin E, a powerful antioxidant. Nuts have numerous important B-complex group of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folic acid. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Nuts help build muscle. In addition to having protein, almonds are a good source of of magnesium, which is crucial to building muscle. So, why do we include nuts as a way to achieve quick weight loss? We have already shown that nuts provide a very high food value per calorie consumed.

An effective way to use nuts, particularly almonds to lose weight is to eat approximately two dozen almonds prior to a meal, followed by a full glass (roughly 300 ml) of water. The water will cause the fiber of the nuts to expand in your stomach, making you feel satiated. You will obtain some great nutritional value from the nuts and your reduced appetite will minimize food cravings causing you to reduce your caloric intake.

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Article Citation
MLA Style Citation:
Conte, James "Eating Nutritious Nuts Can Help You Lose Weight." Eating Nutritious Nuts Can Help You Lose Weight. 7 Oct. 2010. 25 Jul 2014 <>.

APA Style Citation:
Conte, J (2010, October 7). Eating Nutritious Nuts Can Help You Lose Weight. Retrieved July 25, 2014, from

Chicago Style Citation:
Conte, James "Eating Nutritious Nuts Can Help You Lose Weight"

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