Best Healthy Nuts and Seeds for Weight Loss

Boost your energy with healthy super foods

Although energy dense and therefore high in calories, nuts and seeds can in fact be beneficial for weight loss.  Both of these foods are high in fibre and protein making them a filling snack option that will keep you satiated for a long time.  Not only this, but nuts and seeds are packed full of nutrients, making them a health super food, and hugely more nutritious than other popular snack foods.
Due to the high calorie content, it is important to keep portion sizes small if weight loss is your goal.  A small handful per day is sufficient to provide you with nutritional benefits and fight off hunger, without consuming too many calories.

Health benefits of nuts and seeds

Nuts and seeds are not only rich in fibre and protein, but also in numerous other nutrients.  They contain high levels of mono and polyunsaturated fats, which are important for heart health and can lower cholesterol levels.  Some also contain high amounts of omega-3 fatty acids, which have been shown to have substantial benefits for the heart, cells and nervous system, as well as to reduce inflammation.  The American Heart Foundation recommends including some nuts and seeds daily for the apparent benefits to heart health.
Loaded with Vitamins and minerals
Nuts and seeds are also rich in a multitude of antioxidants including vitamin E, folate, manganese, and selenium.  These substances are important in the body as they help fight damage causing free-radicals and thus are thought to protect against cancers.  Nuts are also a good source of minerals such as zinc and magnesium and B vitamins which are essential for energy.

 

The Best Nuts and Seeds

Choose raw and unsalted nuts
For weight loss and nutrition value its best to choose raw, unsalted nuts.  Salt can contribute to increases in blood pressure as well as making nuts more addictive, meaning it is hard to stop at a small amount.
Avoid coated or roasted
Avoid nuts that are coated or roasted in other oils, as these are often unhealthy hydrogenated or saturated fats, such as palm oil.  Oil coated nuts will also be higher in fat and calories and therefore less suitable for weight loss.
Avoid sugar coated nuts
Sugar coated nuts should also be avoided, as these are again much higher in calories.  Try toasting nuts yourself under a grill and seasoning with herbs or spices for a healthier alternative with more flavour than plain nuts.
Calorie content of nuts and seeds
In terms of calorie and fat content, there is not a huge amount of difference between plain nuts.  Peanuts, almonds, pistachios and cashew nuts are the lowest in calories with around 160 calories per ounce, whilst brazil nuts, walnuts, pine nuts and pecans contain around 180 calories per ounce. Seeds such as pumpkin, sunflower and sesame contain around 150-180  calories per ounce, but are usually consumed in smaller quantities than nuts.

Healthiest nuts

According to the George Mateljan Foundation’s list of the world’s healthiest foods, the healthiest nuts include:

• Almonds: High in vitamin E, magnesium, copper, vitamin B2 and phosphorus and concentrated in protein.  The majority of fat in almonds is heart healthy mono-unsaturated fat.
• Cashews:  High in antioxidants, mono-unsaturated fats and phosphorus and with a lower fat content than many other nuts.
• Flaxseeds (Linseed):  High in omega-3 fatty acids, beneficial for anti-inflammatory properties, as well as vitamin B6, fibre and manganese.
• Peanuts:  High in mono-unsaturated fats, flavonoids, antioxidants, and folic acid.  They are also high in vitamin B3 and are thought to contain an antioxidant known as resveratrol, which is thought to have anti-aging effects.
• Pumpkin Seeds:  High in essential fatty acids, potassium, magnesium, phosphorus and vitamin K, these may be beneficial for arthritis and help lower cholesterol.
• Sesame Seeds:  Good source of Vitamin B1, mono-unsaturated fats, and phytosterols which inhibit cholesterol production.
• Sunflower seeds:  High in linoleic acid, fibre, magnesium and phytosterols.
• Walnuts:  High in omega 3 fatty acids, manganese and copper.  They also contain an essential amino acids used by the body to make nitric oxide, which is required for keeping blood vessels flexible.

Chia seeds, super foods or scam?

One of the more recent ‘super-food’ crazes to take hold, chia seeds are being dubbed as the dieters dream food and a nutritional miracle.  Whilst it is certainly true that these seeds are high in omega 3 fatty acids, antioxidants, fibre, protein and minerals, (as are many nuts and seeds), it is unclear as yet how many of the supposed benefits can be verified scientifically.  Studies have shown that when used in conjunction with a healthy diet, chia seeds may help to lower cholesterol and blood pressure.

 

How to add nuts and seeds to your diet

Apart from a handful of nuts as a snack there are many ways to add nuts and seeds to your diet to increase nutrition and assist with weight loss by adding protein and fibre to keep you fuller for longer.
Add them to your breakfast menu
Try adding a sprinkle of nuts or seeds on breakfast cereal or yogurt, or use spreads such as tahini or peanut butter (with no added fats or sugar).  See more healthy breakfast ideas
Add them as cooking ingredients to your recipes
When baking, throw in a handful of chopped nuts or sprinkle seeds on top of bread.
Also, try to choose products made with added seeds such as grain or nut bread.
Add them to your salads
A handful of nuts also make a great addition to a salad or pasta dish for a bit of crunch and toasted sesame seeds add extra texture to an Asian stir-fry.  Nut milks and butters are also a good way to get the nutritional benefits and can often be lower in saturated fats than alternatives from animal sources.





Source
http://www.caloriesecrets.net/best-healthy-nuts-and-seeds-for-weight-loss/

7 Powerful Seeds to Eat That Can Help You Lose Weight

Most of us hear that nuts are healthy for us and can help us lose weight, but there are also many seeds that can help you lose weight just as well as, if not better than nuts. While nuts are great for you, some people find them harder to digest, and hard to portion out. Nuts are also higher per serving than seeds are. For example, a small handful of almonds has about 15 grams of fat, while a serving of flax seeds, roughly 2 tbsp., has only 5. You also need less seeds per serving than nuts, which makes them lower density. All nuts and seeds are great for your body, and I love both just the same, but I’d like to spotlight some special seeds that can help you lose weight if that is a concern you might have. Most seeds are brimming with more fiber and minerals than nuts, while still having the healthy monounsaturated fats and protein that nuts are known for. Eat these seeds throughout the day, and discover one of nature’s most powerful little weight loss secrets.

 

1. Pumpkin Seeds

 Did you know some of the best seeds that can help you lose #weight are pumpkin seeds? Pumpkin seeds have more zinc than any other seed, which is important for fat burning. Zinc helps the body produce the muscle forming and fat burning hormone testosterone. It also increases lean muscle mass and keeps your blood sugar steady. Pumpkin seeds also contain iron and magnesium, both of which are important for your energy levels, and for keeping anxiety and fatigue at bay. They are also great for your digestive tract, and rich in protein to promote lean body mass and satiety. Pumpkin seeds are also one of the only seeds that promotes alkalinity in the #body, neutralizing acidity. Add them to yogurt, smoothies, oatmeal, salads or wherever else you like.

2. Hemp Seeds

 The next seed that is wonderful for #weight loss and brain function is hemp seeds. Hemp seeds have a double effect on #weight loss. First, they contain almost 12 grams of protein in just 3 tbsp. and they contain omega 3 fats that help to burn fat in the body. These same fats also prevent a low mood, which might have you turning to junk food later. Hemp seeds also promote alkalinity in the #body just like pumpkin seeds do, so they combat inflammation. Hemp seeds are a great source of energizing and calming magnesium, iron to keep your energy high, some zinc and lots of potassium to beat bloat. Lastly, hemp seeds are loaded with fiber, which regulates your blood sugar and promotes regularity.

 

3. Chia Seeds

Most of us know by now that chia seeds are great for #weight loss. If you didn’t already know, chia seeds are full of fiber, omega 3 fats, magnesium, potassium, iron and are relatively low in fat actually. For 2 tbsp., there are only 5 grams of fat in chia seeds. They are mostly made of soluble fiber that gels up anything they are added to, much like a pudding. I like them in smoothies to plump them up nicely, or you can add them to #almond milk and make chia pudding, or add them to your oatmeal, etc. #Chia seeds help keep you fuller longer, and are said to be the most energizing seed of all. I would definitely have to agree since they keep me running for hours without going hungry.

4. Sunflower Seeds

Sunflower seeds area great #weight loss seeds, but most importantly, they’re just great to eat anytime overall. They’re filled with Vitamin E, which acts as a powerful antioxidant to combat toxins and inflammation, so long as you eat them raw, not roasted. Sunflower seeds are also a rich source of magnesium. Magnesium helps keep your anxiety at bay and it prevents excess cortisol in the #body. Magnesium also helps ensure a healthy nervous system and helps to energize you so you burn more calories. Sunflower seeds also contain protein and fiber, plus B vitamins, which are all very important for burning #calories and keeping you full.

5. Flax Seeds

Flax seeds are one of the best sources of omega 3 fats of all sources. Omega 3 fats help your body burn fat, and they regulate insulin levels in the #body. Flax seeds also contain some iron, protein and lots of fiber to fill you up quickly. They are a good source of phytoestrogens, which act like natural estrogen in the body, helping your hormones to stay steady and prevent you from becoming unhinged and anxious, which causes improper hormone imbalance and leads to #weight gain.

 

6. Quinoa

Did you know that quinoa is actually a seed, not a grain? It’s true! Quinoa is called a pseudo-grain because it is actually a seed, but cooks up like a grain, so it gets categorized as one. For this reason, I like to call it nature’s “undercover” seed! Quinoa is a rich source of all essential amino acids, fiber, protein, magnesium, zinc and even some healthy fats. It is a little higher in carbohydrates than other seeds since it contains some starch like grains do, but most of these excess carbs are used for energy, not storage, so not to worry. Quinoa is one of the best #weight loss seeds you can eat, and about ¼ cup is all you need to get the benefits.

7. Sesame

Sesame seeds are excellent for you due to their high mineral composition and protein composition. They contain calcium, magnesium, Vitamin E and zinc, which your #body needs for a tip top metabolism and good blood sugar regulation. Sesame seeds also contain fiber that helps keep you full longer and regulates digestion. Add them to salads, smoothies, soups or wherever else you like. You can also use tahini, which is a buttery spread made from sesame seeds.

I always recommend eating seeds raw whenever you can to get the most nutrients. Roasting seeds can change the fat composition and lead to #weight gain, not loss. Also, be sure to stick to unsalted versions of seeds, instead of those found in sugary and salty trail mixes. Add in 2 tbsp. of seeds per serving and try having at least two-three servings of seeds per day.
Do you use any of these seeds in your diet? How do you use them? Comment below and let me know because I'd be really interested to hear your guys opinions and thoughts.

Source
http://weightloss.allwomenstalk.com/powerful-seeds-to-eat-that-can-help-you-lose-weight