If you are on a mission to get that stubborn fat off your belly this winter and trying to make a diet plan for yourself, that could be a daunting task, but we are here to help. Since we get a variety of vegetables in winter, sorting out lunch and dinner can be easy, but what about the endless winter appetite, which can make you lose control over your diet? This winter, it’s time to switch to nuts. Go from Donuts to only Nuts this winter and see what wonders it can do for your weight loss goals!
Let’s dive right into the nuts and bolts of how these tiny powerhouses aid in your weight loss journey and how you can accommodate nuts in your diet plan.
Though nuts are a bit of a concern among people because of their high-fat content, doctors, experts and researchers around the world are providing enough scientific evidence that nuts are, in fact, a very healthy and vital part of our diet, which can give a ton of health benefits.
They’re Your Best Buddy For Weight Loss!
In simple terms, nuts contain certain compounds that tell your brain that your hunger is fulfilled, so you do not need to eat more. You don’t eat more; you don’t gain weight.
When our junk consumption is too high, our brain cannot function efficiently to give us the signal to stop eating, resulting in over-eating, thus gaining extra calories, weight and unnecessary fat. Nuts help in reversing that. Remember, No Nuts, No Guts, No Glory!
So what happens essentially is that the fibre content in nuts promotes good bacteria in our guts, which is very important. Now, these good bacteria carry signals to our brain that we are satiated and our appetite decreases. And see the good side - we only need a handful of nuts to do that.
Heart Health Heros:
Nuts provide nitric oxide to the blood, which expands the blood vessel size, thereby strengthening the blood supply to the heart and lowering the risk of a bypass!
Pistachios, almonds, walnuts, etc., contain omega-3 fatty acids and healthy fats, such as polyunsaturated fats and monounsaturated fats, which are known to lower cholesterol levels and are good for heart health.
Did you know some nuts contain plant sterols, which help in lowering cholesterol levels and L-arginine, which helps in lowering blood pressure levels? Holistically, these reduce the bad cholesterol, known as LDL (Low-Density Lipoprotein), and contribute to a healthy heart.
So start eating a handful of nuts right away so that by the time you have to go to any sangeet function this shaadi season, you can dance your heart out!
Get A Quick Shot Of Antioxidant And Anti-Inflammation With Nuts!
Now, this is a very crucial point to understand. There can be free radicals in our bodies due to various factors such as a polluted environment, consumption of junk food, smoking or drinking and other unhealthy lifestyle factors.
The presence of free radicals in high quantities can lead to chronic inflammation in the body, which can result in diabetes or cardiovascular diseases or neurodegenerative diseases like Alzheimer’s or Parkinson’s diseases or even cancer!
So, we need to fight off these free radicals in our bodies. And what helps us fight them off? Natural foods contain antioxidants like Vitamin A, C or E. There are many excellent and natural sources of antioxidants, and one of them is Nuts!
Studies show that Almonds and Walnuts contain polyphenols, which help in removing free radicals. Nuts also help maintain lower blood sugar levels and are also known to be anti-inflammatory in nature.
So now you know nuts are important for weight loss but are also very important because they literally help you live longer, and now we know that you are not taking any excuse from your mum or dad for forgetting to eat the mighty nuts!
Types of Nuts and Their Nutritional Value
Now that you know what all nuts can do for you, the obvious next question is which nuts to include in your diet! Here’s a list of nuts you must must and must have in your daily diet. Apart from these, you are free to choose any other nuts too, if they suit you well.
Protein, Carbs, Fibre, Fats, Vitamin E, Magnesium, Manganese
Protein, Carbs, Fibre, Fats, Copper, Magnesium, Manganese
Protein, Carbs, Fibre, Fats, Vitamin B3 (niacin), Vitamin B9 (folate)
Protein, Carbs, Fibre, Fats, Vitamin B1 (thiamine), Vitamin B6, Phosphorus
Protein, Carbs, Fibre, Fats, Vitamin K, Zinc, Copper, Magnesium, Manganese
Ways to Add Nuts to Your Daily Diet
This is your real-action time. Get ready, ranger. What we are going to do here is provide you with options of different ways to add nuts to your daily diet for weight loss, and you can then select any of them based on your convenience and preference.
Nuts will give you enough energy to keep going on that treadmill or hit an extra rep! You can have nuts with either fruit or in the form of a smoothie or just munch on them as a whole. Just don’t forget to soak them for 5 to 6 hours before you have them.
If you do not want to have nuts before your workout, you can even have them after your workout since the protein and all the good nutrition in them will get absorbed nicely and quickly after a good workout session.
Having nuts for breakfast is a great idea. Since breakfast should be healthy, containing protein and good fats, nuts are a perfect go-to option for breakfast, and you can pair them up with either fruits or vegetables or have them as a whole. You can even use finely chopped or ground nuts in the form of garnishing.
If you always question what to have in between meals, like between the time you have breakfast and lunch or between lunch or dinner, a trail of mixed nuts is a no-brainer. You can have them roasted or plain, mix up some of your favourite nuts and have a handful of them to keep you going. In Indian households, peanuts are a common healthy snack option which is also beneficial for weight loss.
Apart from these, you could have many different ways to add nuts to your diet, which you may be able to do frequently but not daily. Other options you can explore are having them in your desserts or baked items like a healthy homemade cake or brownie; you can make energy bars from nuts or add them to your main course like making sauce or gravies!
Things to Take Care Of
Moderation is Key:
Nuts are high in calories, so it’s essential to consume them in moderation, especially if you're watching your weight.
Watch for Allergies:
Be aware of any nut allergies and choose accordingly. To keep your sodium intake in check, opt for nuts which are not highly processed. You can find brands which provide flavoured nuts which are also healthy and not highly processed.
Soak before consumption:
Nuts contain phytic acid, which we want to get rid of because it slightly impairs the absorption of certain minerals. Therefore, soaking nuts overnight and storing them in the refrigerator can help remove the layer of phytic acid and absorb the maximum nutrition our body can.
Store nuts in a cool, dry place to maintain their freshness and nutritional value.
As the chilly winds of winter swirl outside, let the warmth of nuts enrich your diet. Embrace them in your daily diet routine this winter and witness the blend of taste and health they bring. Remember, each nut you add to your diet is a step towards a healthier, happier you. So, this winter, let's go nuts for nuts with Rewynd, where every bite takes you back to nature's lap of wellness!