Weight loss is not just about eating less or starving. On the contrary, adding nutritious foods, supporting metabolism and creating a feeling of fullness for a long time will help the weight loss journey more effectively and sustainably. Among these foods, nuts stand out thanks to their ability to provide healthy fats, protein and fiber, helping to control hunger and burn calories.
However, not all nuts are the same. When combined intelligently, some nuts also create a resonance effect, helping to lose weight more effectively.
What are the 3 best nuts?
Specifically as follows:
1. Almonds
Almonds are the “king” of weight loss nuts. They are rich in monounsaturated fats, protein and fiber, helping to create a feeling of fullness for a long time, limiting snacking. Research shows that eating almonds regularly can help reduce belly fat and maintain a stable weight. You can eat whole almonds as a snack, sprinkle them on salads, or mix them into oatmeal and smoothies to increase their deliciousness and add nutrition.
2. Chia seeds
Chia seeds are small but rich in soluble fiber, omega-3 and protein. When mixed with water or milk, chia seeds expand to form a gel, slowing down digestion, maintaining a feeling of fullness for a long time and controlling blood sugar. This type of seed is especially useful for those who want to lose weight without getting hungry quickly. You can mix chia seeds with water, almond milk or yogurt, or sprinkle them on salads, porridge, smoothies to increase fiber and protein, and help you feel full longer.
3. Walnuts
Walnuts are rich in plant omega-3s, antioxidants and protein. These nutrients are not only good for the heart but also help the body burn fat more effectively, especially belly fat. Walnuts also help stabilize blood sugar, reduce cravings for sweets, and play an important role in weight control. You can eat it directly, mix it with salad, or add it to cakes, yogurt, smoothies. Pay attention to the portion size, about 5-6 nuts at a time is enough to take advantage of the benefits without consuming too many calories.
Benefits of combining the above 3 types of nuts to lose weight
Combining almonds, chia seeds and walnuts is not simply adding more nuts to your meal, but it is a way to create a nutritionally balanced meal that helps you lose weight more effectively. Each type of nut plays its own role, when combined, it will create a “resonance effect” for the body:
1. Healthy fats
All three types of nuts are rich in unsaturated fatty acids, helping you stay full for a long time, limiting the feeling of craving for snacks. This fat also helps the body burn excess fat, especially belly fat (the most difficult area to lose in many people, especially women).
2. Protein
Almonds and walnuts provide a significant amount of protein, combined with protein from chia seeds to help maintain muscle. The stronger your muscles are, the more calories your body burns even at rest, promoting sustainable weight loss.
3. Fiber
Chia seeds and almonds are rich in soluble and insoluble fiber, which helps slow digestion, stabilize blood sugar, and reduce cravings for sweets. This makes it easier for you to control your calorie intake without starving.
How to combine 3 types of seeds:
- Mix chopped almonds, chia seeds, and walnuts into yogurt, smoothies, porridge, or salad. This is a nutritious snack that will keep you feeling full for a long time without consuming too many calories.
- Can be eaten directly as a snack between main meals. Just about 1-2 tablespoons of mixed seeds is enough to be both delicious and effective.
- To diversify the flavor, you can add a little cinnamon, unsweetened cocoa, or a few slices of fresh fruit, which will both enhance the flavor and add vitamins and minerals.
Combining these three nuts not only helps you lose weight but also improves your overall health: good for the heart, supports the digestive system, enhances the brain thanks to omega-3, and maintains stable energy throughout the day. This is a scientific, safe and sustainable way to lose weight without having to starve or completely cut out delicious meals.
So, losing weight does not necessarily mean eating less or starving. Smartly choosing and combining nutritious nuts such as almonds, chia seeds and walnuts will help you stay full longer, limit snacking, and increase fat burning efficiency. This is a scientific way to lose weight while maintaining a rich and delicious meal, helping you achieve your sustainable weight goal.
