When trying to lose weight, the first thing that often comes to mind is calorie restriction. This means foregoing all that you love and instead having to eat tasteless mounds of cardboard right? Not necessarily. In fact, one type of food most people overlook when trying to lose weight are nuts, which may not seem like a good idea because they are so calorie dense.

This is true, but it turns out that their utility lies deeper than superficial caloric yield, as if you rely on this value alone, you may never end up enjoying these foods. But are all nuts the same when it comes to weight loss? No. some are arguably superior than others, and in some cases, the ones we expect to be nuts aren’t really nuts at all (we’re talking about you Mr. Peanut!).

This time, make your weight loss objective a success by consuming these nuts.

Brazil Nuts

These nuts (as the name might give away) can be found natively growing in Brazil nut trees in regions around Brazil and neighboring South American states, such as Venezuela, Guyana and Colombia to name a few.

Brazil nuts are an extremely rich source of selenium, an often under-appreciated trace mineral that plays key roles in several processes within the body, including enzymatic metabolism and in men, testosterone synthesis.

They are also exceptional sources of unsaturated fats in poly and monounsaturated varieties, which can support preventing weight retention via inflammatory mediated means. Stress, for instance, is implicated in weight gain as a result of its inflammatory component, so anything that can help to keep such processes within normal ranges could help suppress the possibility of fat accrual.

1oz of Brazil nuts supply approximately 185calories so be sure to not overdo them and increase your calories too much.

Walnuts

Extremely versatile and tasty to boot, there are several ways you can start taking advantage of walnuts. You can consume as is, toss a few in your salad for a power up or lightly toast for a midmorning topping on your yogurt.

Walnuts can assist with management of blood glucose levels, which can make your weight loss efforts easier. High insulin levels impair fat loss and promote fat storage, so anything that benefits insulin control will support fat loss.

In addition to this, walnuts can help to directly support weight loss, and reduce triglycerides and LDL levels making for an all-round super nut.

A 1 ounce serving of walnuts supply approximately 185 calories as well, so limit to this amount daily for best results.

Almonds

Arguably one of the most nuts in the world today, almonds are loaded with nutrients. Rich is proteins, unsaturated fats, calcium and fiber, almonds support weight loss via numerous mechanisms.

For instance, calcium is believed to help with weight loss by activating calcium gated channels to promote lipolysis. Fiber is well known to reduce appetite and cravings, while protein helps to build and preserve muscle mass.

Protein also delivers the highest thermic effect of all nutrients, which is a measure of the number of calories it takes for digestion of that macronutrient. So, in turn, eating 200 calories worth of almonds equates to around 180 calories after digestion is completed.

A single ounce serving of almonds supplies around 160 calories, and will help support your weight loss efforts when combined with exercise and an otherwise healthy diet plan.

Pistachios

Pistachios are amongst the tastiest of all nuts, being a great source of fats, protein and fiber. They are also known to be probiotic friendly, helping to nourish these good bacteria living in your gut and which may contribute to weight loss in their own right.

It is a good idea to consume pistachios with the shell on, as they contain a significant amount of fiber and can help keep accountable and mindful of the total amount eaten.

A one ounce serving size of pistachio nuts delivers approximately 155 calories.

Cashews

Cashews possess a natural buttery taste with a mild salty tinge, being rich in protein and good fats. They are also surprisingly rich in retinoid based anti-oxidants which can slow down the impact of inflammatory processes that lend itself to fat gain.

Cashews also have a modulating effect on blood glucose and insulin levels, and can enhance the usage of free fatty acids as fuel. Cashews can be consumed as it, made into various butters or even ice cream- though we don’t recommend this option if you’re trying to lose weight!

A single ounce serving of cashews will add 155 calories to your bottom line.

Hazelnuts

Hazelnuts are not as popular as other nuts on this list, even though you should give them a second look when trying to lose weight. A one ounce serving of hazelnuts supply over 10% RDI dietary fiber as well as anti-inflammatory vitamin E, fiber protein and of course a massive amount of unsaturated fats.

Hazelnuts, like many of the other nuts mentioned on this list assist with reducing fat deposition via anti-inflammatory actions, blood sugar stabilization and appetite suppression. These nuts also mildly help to improve metabolic rate for modest improvement in calorie burning.

Be careful, however, as a one-ounce serving on these nuts are a little more calorie heavy than others, coming in at about 190 calories. And a tip- go easy on the Nutella even though it is marketed as a hazelnut spread.

Macadamia Nuts

Macadamia nuts are naturally the fattiest nuts of the lot, being native to parts of Australia. Most of their fat content is in the form of unsaturated varieties, even though a small amount of saturated fat is also present. They also contain a touch more fiber than other nut varieties, but are lower in protein.

Macadamia nuts also contain a significant amount of B vitamins, which assist with weight loss by optimizing metabolism of food consumed so that energy production is supported.

A single ounce of Macadamia nuts will yield about 200 calories, but keep in mind that the majority of its fat is the good kind.

Summary

Nuts are delicious, and are surprisingly very healthful when consumed in moderation. They can also assist your weight loss objectives thanks to their unique nutritional profiles.

Peanuts have not been included in this list because they are actually legumes, and while they do boast certain benefits on weight loss, they are also considered anti-nutrients to an extent, since absorption of particular nutrients may be impaired.

The key is to consume these nuts in moderation for them to be successful. Do that and you have a strategy for success.