guide to weight loss diets with nuts

A complete guide to weight loss diets with nuts

Many people are seeking weight loss diet plans that can help them become skinny quickly. Some even think that if they eat less, they can lose weight sooner. But the problem is that if you starve yourself to get skinny, you may expose yourself to different diseases and health conditions.

To lose weight more healthily, you need to follow healthy and nutritious diets. Therefore, your body won’t be deficient in vitamins, minerals, and all other health-related essentials.

In this post, we are going to introduce you to the most popular healthy weight loss diets that have nuts on their plans. Now you may think: Why nuts? Can nuts help us lose weight?

How can nuts help us lose weight?

When it’s time to add some healthy food to your weight loss diet program, most nutrients may tell you to add nuts to your diet.

You might be surprised! Because most of us think that nuts are unhealthy, especially for the ones who want to lose weight. However, nuts have many calories, which you should take care of while eating them, they are packed with lots of nutrients, which are necessary for our body.

Nuts are rich in protein, fiber, healthy fats, vitamins, and minerals. The high level of calories in nuts makes them energy-boosting, too.

Therefore, when you add nuts to your weight loss diet, you won’t get tired and exhausted very soon. At the same time, you eat less food because the fiber in nuts make you feel fuller faster and won’t let you get hungry very soon.

Thus, you eat less, have energy, and your body absorbs the vitamins and minerals that it needs. So, you see, it’s a win-win game!

Now that you know nuts are healthy for our diets, we are going to let you know how to add nuts to your diet by introducing six popular weight loss plans that allow you to add nuts to your daily diet.

chestnut-nut-nuts-peanuts-pistachio-cashew

Trendy Diets with Nuts

1. Paleo diet

What is paleo diet?

Paleo diet, also referred to as the caveman diet, mostly consists of the foods that our ancestors ate, which includes fishes, eggs, seeds, nuts, fruits, vegetables, and herbs.

All the natural foods that they could grow or hunt. Paleo diet now is high in protein and low in carbohydrates. This healthy diet not only can help you lose weight but also can reduce the risk of different chronic diseases, such as heart diseases, cancer, and diabetes.

what-is-paleo-diet

What to eat on the paelo diet?

This diet is high in protein. So, eating meat, such as lamb, beef, chicken, turkey, and pork, are recommended. You can also add vegetables, such as broccoli, kale, peppers, carrot, or onion to this diet.

To make it more healthy and energy-boosting, nutritionists recommend consuming nuts and seeds, such as almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, and pumpkin.

Nuts are rich in protein and healthy fats. However, you should consider the number of nuts you eat in a day to avoid taking more calories than your body needs.

What to avoid on the paleo diet?

As mentioned, this diet consists of foods that have high protein and low carbohydrates. Therefore, sugar, grains, legumes, dairy, artificial sweeteners, highly processed foods, and oils, such as sunflower oil, soybean oil, corn oil, and others, don’t have any place on this diet.

So, first of all, you should avoid eating any canned food or anything to seem it was made in a factory. Soft drinks, fruit juices, candy, pastries, ice cream, and many other syrups should be avoided too.

paleo-diet-pyramid

2. Keto diet

What is keto diet?

Keto, or Ketogenic, is a low carb diet (like Atkins) that helps the body to burn stored fats instead of sugar or glucose. The idea is to get more of your daily calories from fat and protein and less from carbohydrates.

The body normally burns carbohydrates sugar before burning stored fat. When you reduce the amount of sugar, glucose, and carbohydrates in your diet, your body doesn’t have any other chance rather than burning the stored fats sooner.

In this diet, the body needs more water and high protein. However, the keto diet should be considered as a short-time diet because, in the long term, it may hurt the body.

What to eat on the keto diet?

You need to consume more protein and fewer carbohydrates, such as nuts, which are healthy for your digestive system and heart. Moreover, the high amount of fiber in nuts, such as walnuts, almonds, or macadamia nuts, can help you feel full for a long time and absorb fewer calories.

Per ounce of nuts usually provide 0 to 8 grams of net carbs, which is enough for this diet. Besides nuts, you can add fish, berries, olive oil, cottage cheese, coconut oil, eggs, meats, avocado, and low-carb vegetables to your diet too. Unsweetened coffee, tea, and dark chocolate are also allowed on the keto diet.

What to avoid on the keto diet?

On the keto diet, you should not eat carbohydrates or sugar. Therefore, potatoes, fruits, such as apples or bananas, pasta, soda or juice, bread, beer, donut, rice, candy, and sweet chocolates should be avoided.

Also remember, whenever you are thirsty, you are only allowed to drink water or unsweetened coffee.

What to avoid on the keto diet

3. Vegetarian diet

What is the vegetarian diet?

The vegetarian diet, as its name indicates, is the best diet for people who don’t like to eat meat or fish. However, it doesn’t only belong to these people.

If you eat meat, you can still benefit from this diet by eating only vegetables for a small period. However, a vegetarian diet has different types, too. Some vegetarians eat fish, and some even don’t eat any animal products, such as milk or honey.

Therefore, they should seek their type of vegetarian diet, which includes a flexitarian vegetarian diet, a Lacto-Ovo vegetarian diet, a lactovegetarian diet, or a vegan diet.

However, the most common diet out of the mentioned variants is the vegetarian diet. A vegetarian diet is so healthy and easy to follow. It can have many benefits for people because they are going to eat healthy vegetables and nuts, both are good for weight loss, health, skin, and total body.

This diet assures you that your body is not going to lack any vitamins or minerals. Therefore, you only feel the need for meat, only if you miss it!

vegetarian-diet

What to eat on the vegetarian diet?

It’s so simple you can eat vegetables, fruits, grains, nuts, and anything that contains healthy fats and proteins, except meat and fish. People who don’t eat meat usually add protein-rich foods like nuts, seeds, or legumes to their diet.

Almonds and cashews are the most famous nuts you can add to this diet because they are both rich in protein and healthy fats and also have a high level of fiber. Add nuts to different salads and enjoy their exceptional benefits and tastes.

What to avoid on the vegetarian diet?

Based on the different types of vegetarian diets, you should avoid different things. However, commonly, meat, such as beef, veal, pork, poultry like chicken or turkey, and all types of fishes are not allowed on this diet.

It is also recommended to avoid any processed vegetarian foods, like veggie burgers, freezer meals, frozen desserts, imitation dairy products. Since you want to lose weight, you should also take care about the amount of sugar and refined carbs you intake.

balanced-diet-for-vegetarians

4. Vegan diet

What is vegan weight loss diet?

Vegans are vegetarian, except, they don’t eat any type of animal products too. So their diet regularly consists of vegetables, fruits, bread, cereals, grains, soy products, nuts, and seeds.

A vegan diet not only can help you lose weight but also can help you save the environment, prevent animal slaughter, and also improve your kidney function. So, it’s healthy and also may make you feel good.

If you want to follow a vegan diet to lose weight, you should consider eating foods that are high in vitamins, protein, minerals, and all other essentials that the body needs.

Since plants have lower calories than animal products, this weight loss diet can make you skinny so fast.

vegan-salad

What to eat on the vegan diet?

On a vegan weight loss diet, you have vegetables and fruits as the main ingredients. But you need to have more energy. So, mixing nuts and seeds to your diet can help you feel fresh and more energetic during the day.

Grains, legumes, and healthy vegetable fats are also allowed. All you need to remember on this diet is that you should not feel hungry nor eat all day long! Prepare a healthy meal that has all the nutrients your body needs.

What to avoid on the vegan diet?

On a vegan diet, all the animal-related products are prohibited. Therefore, meat, fish, egg, milk, and anything that is made by an animal should be excluded. Moreover, since you want to lose weight by following this program, you need to avoid eating fats, sugar, starches, sodium, and food additives.

5. Mediterranean diet

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional foods that people used to eat in the Mediterranean countries, such as Greece and Italy, back in 1960. Researches show that people with a Mediterranean diet were much healthier compared to Americans, and had lower risks of different diseases.

Therefore, it is considered one of the healthiest diets in the world. Many studies have shown that the Mediterranean diet can cause weight loss and prevent strokes, heart attacks, and type 2 diabetes.

What did people eat in the Mediterranean countries? Since they were beside the Mediterranean Sea, their main food was fish. But does fish enough for the body? Absolutely not! In this diet, you need to consume fruits, vegetables, and healthy fats, such as those found in nuts, seeds, or olives.

Mediterranean-Diet-Food

What to eat on the Mediterranean diet?

On the Mediterranean diet, vegetables, fruits, whole grains, and nuts can be consumed daily. Commonly, fish, poultry, beans, and eggs are taken weekly. A moderate portion of dairy and limited intake of red meat is allowed too.

Almonds, cashews, hazelnuts, pecans, macadamia nuts, and walnuts are among the nuts you can eat on this weight loss diet because they are rich in calcium, protein, and healthy fats.

What to avoid on the Mediterranean diet?

First of all, leave the processed food aside, because they don’t have any place on this diet. Any food that contains added sugar, refined grains, and unhealthy fats is also prohibited.

Mediterranean-diet-pyramid

6. Low carb diet

What is the low-carb diet?

The low-carb diet is so popular because you can see its result very quickly. There are different types of low carb diets, such as ketogenic diet, low carb paleo diet, eco-Atkin and Atkin diets, zero carb diet, or low carb Mediterranean diet. Therefore, a low carb diet can be mixed with other diets too.

As a result, it can cause weight loss in a short time, and at the same time, it may improve your overall health. This diet is so beneficial to people who have diabetes or celiac condition, which is gluten intolerance.

People with blood sugar imbalance, mood disturbance, sugar addiction, or glucose intolerance can benefit from this diet, no matter it’s the simple low-carb diet or any other variants.

low carb diet food

What to eat on the low carb diet?

You can add protein and healthy fat to this diet and lower the number of carbohydrates you intake. Therefore, you can eat lean meats, such as chicken breast, pork or sirloin, fish or any seafood, eggs, green leafy vegetables, olive oil and coconut oil, low carb fruits such as apples, strawberries, and blueberries.

Nuts are so essential in this diet because they are high in protein and healthy fats, low in cholesterol and carbohydrates. Therefore, they can help your body absorbs the vitamins and minerals in needs, and at the same time, lose weight. Pecans, Macadamia nuts, Brazil nuts, and walnuts are so good for this weight loss diet.

What to avoid on the low carb diet?

When you choose to follow a low-carb weight loss diet, you should avoid bread and grains, high carb fruits or fruits that have sugar, such as bananas, raisins, dates, mango or pear, starchy vegetables like potato, corn and beets, pasta, rice, and sweetened yogurt.

To add flavor to your salad, you also need to use low-fat dressings and also avoid eating sugar at all. Also throw the chips and crackers away, instead, consume a handful of nuts as an evening snack to have a healthier diet.

low carb diet plane

Cautions about consuming nuts on weight loss diets

When adding nuts to your diet, you should be aware of some considerations. First of all, you need to be sure that you are not allergic to nuts, especially peanuts, which is the most allergic nut.

Nuts allergies are so important and sometimes dangerous. Furthermore, it’s also crucial to know how many nuts you can eat in a day because exceeding that amount also might have some side effects.

Bottom Line

Nuts are the only edibles that you can add to all types of diets. No matter you are following a vegetarian diet or a low-carb diet to lose weight, nuts can always be there to help you receive all the necessary vitamins, proteins, calcium, and other minerals that your body needs. However, it’s always recommended to follow a weight loss plan that nutritionists give you.

In this case, you can be sure that you are not overtaking any calories or lacking any vitamins. Having an active lifestyle is also helpful for you to achieve the best result in the healthiest way.

Additionally, you should follow a weight loss diet based on your health conditions. Therefore, consulting with a nutritionist is the best thing to start this journey.

About the author Mia is an Australian recipe-developer, content creator and a food influencer at natural Moreish. She has best information about nutrition. She loves all things food and snacks. She enjoys sharing food the way she does, so you’ll find lots of tips and tricks to make something truly delicious and be confident doing it. 

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