Eat Nuts. Lose Belly Fat.

Your Ultimate Guide To Nuts

Don’t fear the nuts!

I know a lot of people shy away from nuts because of the high amount of fat and calories. If you’re one of these fat-phobics…STOP!

Healthy fat is good! Healthy fat will help you live lean!

Nuts are loaded with healthy fats! These healthy fats play a huge role in losing weight and living lean. Why?

Because they help stabilize blood sugar and keep you feeling full (i.e. controlling your appetite). These two things will ultimately lead you down the road of losing your belly fat and unleashing those sexy abs!

But Aren’t Nuts Also High In Calories?

Yes they are high in calories…but take a look at where those calories are coming from: healthy fats and protein (and lots of fiber).

Once again, these satiating nutrients will quickly fill you up and help balance your blood sugar levels so you don’t get those nasty cravings!

A study by Jiang et al showed that women with diets rich in nuts helped reduce the risk of developing diabetes. And check this out, even though the subjects consumed more nuts, it didn’t affect their body fat levels.

Nuts Will Help You Find Your Abs And More…

Brad Gouthro AbsIn 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 minerals in their diet. Thus our society is becoming more and more deficient in minerals!

As can be seen below, many types of nuts are packed full of minerals such as copper, magnesium, manganese, phosphorous, and potassium.

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 (a good thing for your 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/akaline balance. Similar to manganese, potassium also helps metabolize carbohydrates and helps form protein and build muscle.

A study by Griel et al also proved that nuts help increase good cholesterol (HDL) and decrease bad cholesterol (LDL).

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

Calorie Breakdown of Nuts & Other Nutrition Benefits:

calories in almonds

Almonds

Nutritional Info (1 oz):

Calories: 164
Protein: 6g
Fat:  14 g
– Saturated Fat: 1.1 g
– Monounsaturated Fats: 9.1 g
– Polyunsaturated Fats: 3.5 g
Fiber: 3.3 g

Key Nutrition Facts:

High levels of mono and polyunsaturated fats to help reduce total cholesterol and raise healthy cholesterol (HDL).

Low in carbs and high in fiber and vitamin E (good for skin and eyes).

calories in cashews

Cashews

Nutritional Info (1 oz):

Calories: 163
Protein: 4 g
Total Fat:  13 g
– Saturated Fat: 2.6 g
– Monounsaturated Fats: 7.7 g
– Polyunsaturated Fats: 2.2 grams
Fiber: 0.9 g

Key Nutrition Facts:

High fat content helps fight diabetes and heart disease.

Contain higher levels of magnesium and copper which help maintain proper body function.

calories in walnuts

Walnuts

Nutritional Info (1 oz):

Calories: 185
Protein: 4 g
Total Fat: 18 g
– Saturated Fat: 1.7 g
– Monounsaturated Fats: 2.5 g
– Polyunsaturated Fats: 13.4 g
Fiber: 1.9 g

Key Nutrition Facts:

Great source of heart healthy fats including a large amount of polyunsaturated fats to help lower the risk of heart disease.

Full of antioxidants to help decrease cell damage from free radicals.

Calories in Pecans

Pecans

Nutritional Info (1 oz):

Calories: 196
Protein: 3 g
Total Fat: 20 g
– Saturated Fat: 1.8 g
– Monounsaturated Fats: 11.6 g
– Polyunsaturated Fats: 6.1 g
Fiber: 2.7 g

Key Nutrition Facts:

Loads of fiber.

High in heart healthy fats to help lower bad cholesterol (LDL) and raise good cholesterol (HDL).

High in vitamin A, potassium, calcium, and many other necessary trace minerals for optimal body functions.

calories in macadamias

Macadamia Nuts

Nutritional Info (1 oz):

Calories: 203
Protein: 2 g
Total Fat: 22 g
– Saturated Fat: 3.4 g
– Monounsaturated Fats: 16.8 g
– Polyunsaturated Fats: 0.4 g
Fiber: 2.3 g

Key Nutrition Facts:

Contain the best omega-3 to omega-6 ratio of any nut.

Loaded with monounsaturated fats which helps increase heart health and lowers the risk of heart disease by reducing total and bad (LDL) cholesterol and triglycerides.

calories in pistachios

Pistachios

Nutritional Info (1 oz):

Calories: 161
Protein: 6 g
Total Fat: 13 g
– Saturated Fat: 1.6 g
– Monounsaturated Fats: 6.8 g
– Polyunsaturated Fats: 3.9 g
Fiber: 2.9 g

Key Nutrition Facts:

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 and contain good levels of lutein and zeaxanthin which are great for eye health.

If you’re looking for a quick healthy snack that will fill you up and help you lose belly fat…

Nuts are for you.

Keep a stash with you at the office. And remember to choose the all-natural, organic, raw, and unsalted versions when possible.

Note: you may be asking, “Where’s the info on peanuts?”. Peanuts are actually not classified as a nut. They are a legume.

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