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Are Nuts Good For Weight Loss?

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Calories, Macronutrients, And Micronutrients In Nuts

On today’s episode of Live Lean TV, I’m answering the question, are nuts good for weight loss, and can they help you lose belly fat?

In addition to this, I’ll also share which of the following nuts are highest in vitamins and minerals, as well as their calorie and macronutrient breakdown:

  • pistachios
  • macadamias
  • pecans
  • walnuts
  • cashews
  • almonds

With that said, let’s get into it.

Your Ultimate Guide To Nuts

A lot of people may shy away from eating nuts due to the higher amounts of fat and calories.

However, if you’re one of these fat phobic people, stop.

Don’t be afraid to eat nuts.

Nuts are loaded with healthy fats, which can be a great thing for weight loss.

Eating Healthy Fat Will Help You Lose Weight

How To Get Your Abs To Pop Out And Show More

Healthy fats are good for you as they play a huge role in losing weight and Living Lean.

If you wondering how nuts help you lose weight, check this out.

Nuts are great for weight loss since they help stabilize blood sugar levels and control your appetite by keeping you feeling full.

These two benefits will ultimately lead you down the road of losing your belly fat, and unleashing those sexy abs.

Aren’t Nuts Really High In Calories Though?

You may be wondering about the high calorie count in nuts.

Yes, nuts are higher in calories, however it’s important to take a look at where those calories are coming from.

The calories in nuts come from:

These satiating nutrients will quickly fill you up, and help balance your blood sugar levels, so you don’t get those nasty cravings.

Nuts Will Help You Find Your Abs And More

Studies show diets rich in nuts help reduce the risk of developing diabetes.

Even though the subjects in these studies consumed more nuts, it didn’t affect their body fat levels.

How I Raised My Good HDL Cholesterol To Boost My Testosterone

Studies also show that nuts can help increase your good HDL cholesterol and decrease your bad LDL cholesterol.

This is a win win.

Nuts Are Also High In Vitamins And Minerals

In addition to being loaded with healthy fats, nuts are also full of vitamins and minerals that are essential to your body.

Due to today’s over processing of foods, it’s becoming harder and harder for people to obtain the proper amount of vitamins and minerals in their diet.

In other words, our society is becoming more and more deficient in nuts and minerals.

If you are deficient in vitamins and minerals, nuts are you friend.

How Do I Know If I'm Deficient In Vitamins And Minerals?

As can be seen below, many types of nuts are packed full of minerals such as:

  • Copper
    • Helps form connective tissue and creates necessary biochemical reactions in the body.
  • Magnesium
    • Is necessary for over 300 biochemical reactions in the body and is good for your heart and blood pressure.
  • Manganese
    • Is important for reproduction, growth, skeletal and connective tissue, and helps metabolize fat and carbohydrates.
    • This a good thing for getting six pack abs.
  • Phosphorous
    • Helps develop strong teeth and bones and helps prevent osteoporosis, with the help of calcium.
  • Potassium
    • Is an electrolyte that helps keep your body in a proper acid and alkaline balance.
    • Similar to manganese, potassium also helps metabolize carbohydrates and helps form protein and builds muscle.

All Nuts Do Not Contain The Same Nutrients

Not all nuts are created the same.

To demonstrate this, I’ve included a list of the calorie and macronutrient breakdown of the most popular nuts.

In addition to this, I’ve also included which nuts are the highest in specific vitamins and minerals.

Try to always choose all-natural, organic, raw, and unsalted nuts when possible.

Note: If you’re wondering where the nutrition information on peanuts is, peanuts are actually not classified as a nut.

Is Peanut Butter Good For You?

Peanuts are a legume.

Calories, Macronutrients, And Micronutrients In Nuts

Here are the nutrition benefits, including the calories, macronutrient, and micronutrient breakdown of nuts.


Nutrition Information (per 1 oz serving):

  • Calories: 170
  • Protein: 6g
  • Carbohydrates: 6g
    • Fiber: 3.1g
  • Fat: 15g
    • Saturated Fat: 1.2g
    • Monounsaturated Fat: 9.4g
    • Polyunsaturated Fat: 3.7g

Key Almond Nutrition Facts:

  • Almonds contain a high level of monounsaturated to help reduce total cholesterol and raise healthy HDL cholesterol.
  • Almonds are low in carbohydrates and high in fiber and vitamin E.
  • Vitamin E is good for your skin and eyes.


Nutrition Information (per 1 oz serving):

  • Calories: 157
  • Protein: 5.2g
  • Carbohydrates: 8.6g
    • Fiber: 0.9g
  • Fat: 12g
    • Saturated Fat: 2.2g
    • Monounsaturated Fat: 7.7g
    • Polyunsaturated Fat: 2.2g

Key Cashews Nutrition Facts:

  • The high healthy fat content in cashews helps fight diabetes and heart disease.
  • Cashews contain higher levels of magnesium and copper, which may help maintain proper body function.


Nutrition Information (per 1 oz serving):

  • Calories: 185
  • Protein: 4.3g
  • Carbohydrates: 3.9g
    • Fiber: 1.9g
  • Fat: 18g
    • Saturated Fat: 1.7g
    • Monounsaturated Fats: 2.5g
    • Polyunsaturated Fats: 13.4g

Key Walnut Nutrition Facts:

  • Walnuts are a great source of heart healthy fats to help lower the risk of heart disease.
  • Walnuts are also full of antioxidants to help decrease cell damage from free radicals.


Nutrition Information (per 1 oz serving):

  • Calories: 196
  • Protein: 2.6g
  • Carbohydrates: 3.9g
    • Fiber: 2.7g
  • Fat: 20g
    • Saturated Fat: 1.8g
    • Monounsaturated Fat: 11.6g
    • Polyunsaturated Fats: 6.1g

Key Pecans Nutrition Facts:

  • Pecans are loaded with fiber.
  • High in heart healthy monounsaturated fats to help lower bad LDL cholesterol and raise good HDL cholesterol.
  • High in vitamin A, potassium, calcium, and many other necessary trace minerals for optimal body functions.

Macadamia Nuts

Nutrition Information (per 1 oz serving):

  • Calories: 204
  • Protein: 2.2g
  • Carbohydrates: 3.9g
    • Fiber: 2.4g
  • Fat: 21g
    • Saturated Fat: 3.4g
    • Monounsaturated Fat: 16.8g
    • Polyunsaturated Fats: 0.4g

Key Macadamia Nuts Nutrition Facts:

  • Macadamia nuts contain the best omega-3 to omega-6 ratio of any nut.
  • Loaded with monounsaturated fats which helps increase heart health.
  • Lowers the risk of heart disease by reducing total and bad LDL cholesterol and triglycerides.


Nutrition Information (per 1 oz serving):

  • Calories: 159
  • Protein: 6g
  • Carbohydrates: 8g
    • Fiber: 2.9g
  • Fat: 13g
    • Saturated Fat: 1.6g
    • Monounsaturated Fat: 6.8g
    • Polyunsaturated Fat: 3.9g

Key Pistachios Nutrition Facts:

  • Pistachios are loaded with minerals such as: copper, phosphorus, manganese, magnesium, and potassium.
  • Contain high amounts of fiber to help satisfy your appetite, fight cancer, and control blood sugar levels.
  • Contain high levels of muscle building protein, heart healthy fats, and antioxidants to help protect cells from aging and disease.
  • Rich source of B vitamins which help provide energy and fight infections
  • Contain good levels of lutein and zeaxanthin which are great for eye health.

Bottom Line On Are Nuts Good For Weight Loss?

If you’re looking for a quick and healthy on the go snack, that will fill you up, and help you lose belly fat, nuts are for you.

Simply keep a stash of nuts with you at the office to snack on whenever you’re hungry.

You can also add a few nuts to your meals as well.

Join our Team Live Lean Inner Circle Members Site

Team Live Lean

Many of our Team Live Lean cooking lesson recipe videos include nuts.

In fact, we even have a roasted spicy nuts recipe.

If you’re looking for more creative ways to add nuts to your diet, go join Team Live Lean.

Our members receive weekly meal plans, which include cooking lesson recipe videos for every meal and snack.

To date, we have almost 200 exclusive recipe videos that only our members have access to.

Go join all the other Live Leaners at Team Live Lean.


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Question Of The Day:

  • Do you eat nuts every day?
  • Which is your favorite type of nuts to snack on?

Share your experiences in the comment section below.

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54 responses to “Are Nuts Good For Weight Loss?

  1. Great post really! Nuts have to be a part in our daily meals. Nuts are considered as superfood. I love almonds and cashews, pistachios, peanuts, macadamias but I found some food that also burning fat from belly.All you have to do is to read through the short article below and you’ll discover the easiest way to transform your kitchen and FIX your slow fat-loss – and you’ll do it in LESS than 24 hours.
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  2. Hi,
    We have a new web site Gourmet World offering foods from all over the world, mostly stressing healthy living. I love your images and information about nuts – they’re most informative and helpful to consumers who wish to change their eating patterns. I would like to use them and link to your site when I use the images or data. We, of course, would love if you would link back to our site.

  3. I am addicted to nuts! I eat them most days. Pecans are my favourite but I eat them all… Brazils, walnuts, hazelnuts, almonds, cashews, pistachios… I eat far more than the recommended ‘handful a day’, but I’ve lost and maintained my weight on them. I absolutely love them!

  4. Coming from a long line of brittle diabetics, I carry the majority of my fat on my stomach and have since I was 7 yrs old! This gives me hope that there are foods out there that can truly target this area for me! Thank you!

  5. Agreed! I eat nuts all the time and still maintain my weight. They are filling and tasty. I eat pistachios, almonds, cashews and peanuts…

  6. Great post really! Nuts have to be a part in our daily meals. Nuts are considered as superfood. They can lower the risk of different diseases, so eat a handful of nuts each day and you will definitely feel better.

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