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If you are feeling peckish but you want to stick to your weight loss goals, then certain seeds and nuts are good snacking options which can help your body burn fat while simultaneously taking care of your hunger pangs.
Topping the list is makhana or foxnut, the seed of the Euryale fox plant, which is a popular snack in many parts of Asia. Nutritionally, makhana is characterised by its low calorie and high protein content. A typical serving of makhana (about 30 grams) provides roughly 100 calories, 2.5 grams of protein and negligible fat. Additionally, makhana is rich in dietary fibre, which aids in promoting satiety and reducing overall calorie intake. Its fibre content slows down digestion, which helps maintain stable blood sugar levels and can prevent overeating. Makhana also contains important minerals such as magnesium, potassium and calcium, which support overall metabolic health.
Makhana’s low fat and high protein composition means it can reduce caloric intake while promoting muscle maintenance, a key factor in weight loss. Protein is known to enhance the thermic effect of food (TEF), which refers to the energy required to digest, absorb and process nutrients. This can lead to a higher metabolic rate and increased calorie expenditure. Additionally, the presence of antioxidants in makhana, such as flavonoids, may reduce oxidative stress or cell damage and inflammation, which are linked to obesity and metabolic disorders.
On the other hand, nuts are often recommended as healthy snacks due to their nutrient density. These are high in healthy fats, predominantly monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health. They improve lipid profiles by increasing high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, while potentially lowering low-density lipoprotein (LDL) cholesterol and triglycerides.
Topping this category are almonds, a serving of which (about 28 grams) contains approximately 160 calories, six grams of protein and 14 grams of fat, with a significant portion being unsaturated fat. This fat content, coupled with dietary fibre (about 3.5 grams per serving), helps in sustaining energy levels and promoting a feeling of fullness, which can aid in weight management.
Next up would be walnuts, which contain Omega-3 fatty acids, which stimulate the system to burn more fat, protein and fibre. High in polyunsaturated fat, these nuts keep cholesterol under check. Rich in antioxidants and phytonutrients, these reduce inflammation and prevent Type 2 diabetes. They stimulate parts of the brain that control appetite, reducing overall hunger.
Pistachios rank next as high in fibre and protein, which prevent overeating, delay digestion and grade sugar release. Shelling them means you eat them at a moderate pace and automatically reduce its consumption. They promote the growth of healthy gut bacteria due to high fibre content. They aid in the production of short-chain fatty acids, which can help lower the risk of digestive disorders and heart disease. These have a low glycaemic index and reduce blood sugar levels.
The fat-burn effect of nuts, although less pronounced than that of protein, combined with their ability to enhance satiety, make them a valuable snack for weight control.
(Narang is nutritionist at Indraprastha Apollo Hospital, Delhi)
