Nuts used to have a bad reputation and were said to be too fatty and high in calories for a healthy diet. However, this perception has now changed. If you want to lose weight without starving, you should opt for almonds, cashews, and other similar nuts. .
In this blog post, you will learn why nuts are healthy and why they are still suitable for weight loss, even though they contain a lot of fat. In particular, we will focus on the nuts that are most suitable for a diet.
Why are nuts actually healthy?
Before we delve into the topic of weight loss, however, we will explore the question of why nuts are actually so healthy. Almonds, hazelnuts, and others contain many valuable nutrients, including:
- Proteins responsible for maintaining and building muscle.
- Fiber supports the gastrointestinal tract and ensures stable blood sugar levels.
- Vitamins have a metabolic activating effect, possess antioxidant and anti-inflammatory properties, and support our organs, immune system, nervous system, and skeletal muscles.
- Minerals are important for healthy bones and teeth, as well as the thyroid gland, blood formation, and the immune system.
Nuts contain a lot of healthy fats
In addition to proteins, fiber, vitamins, and minerals, nuts contain one thing in particular: fat. As already mentioned, nuts have a high fat content and, therefore, a lot of calories. However, it must be noted that these are not bad fats, such as those found in sausages or sweets, but healthy unsaturated fatty acids .
The proportion of these healthy fatty acids is particularly high in nuts. One of these is the so-called omega-3 fatty acid, which, for example, has anti-inflammatory effects, supports blood supply, and promotes brain performance.
How do nuts help you lose weight?
Now we know that nuts are definitely healthy and should not be missing from any diet. But how do they support weight loss?
The large proportion of fats, proteins, and fiber in nuts means that you feel full for a long time and do not experience cravings . Therefore, you don't have to resort to unhealthy snacks in between. Nuts can reduce your appetite for sweets.
Another reason that supports including almonds, cashews, and the like in your cereal or healthy diet is that the body does not actually absorb all the calories from the nuts .
Macadamia and Brazil nuts are particularly important for a low-carb diet, as these two contain the least carbohydrates.
Now we would like to take a closer look at almonds, walnuts, and cashews, as they are particularly suitable for weight loss due to their properties.
Almonds as a weight loss aid
A handful of almonds contains around 180 calories, yet this nut is part of a healthy diet. Considering the fats, fiber, protein, vitamins, and minerals in nuts, the almond is the healthiest nut.
As already mentioned, not all calories are absorbed from nuts. In the case of almonds, for example, only two-thirds are absorbed, with the rest being excreted.
Almonds also lead to a long-lasting feeling of satiety due to their high levels of fats and proteins. So if you feel like snacking between meals, grab a handful of almonds instead of chocolate or cookies. It should be noted that you should not eat too many almonds, as they are still calorie-dense.
Weight loss with walnuts
Walnuts also have a high fat content, consisting of 60 percent fat. But they can also help you lose weight . And not only because they keep you full for a long time.
Researchers have discovered that walnuts alter the perception of food in the brain . As a result, we experience less desire for high-fat foods. Consequently, we tend to eat less overall and lose weight. Aim for about 25 grams of walnuts per day.
Cashews: Beautiful inside and out
Strictly speaking, the cashew
is not a nut at all, but a
stone fruit. However, it has very similar properties to other nuts.
Cashews have one advantage over other nuts: they not only satisfy hunger but also have a
positive influence on your mood. This is due to the presence of the amino acid tryptophan in the nuts, which is a precursor to serotonin—a neurotransmitter that enhances mood.
What else makes cashews special? Among nuts, such as almonds or hazelnuts, they have the lowest fat content and therefore the fewest calories.
Cashews are particularly effective when consumed in the morning along with carbohydrates, such as oatmeal .
3 tips for losing weight with nuts
Start the day with a handful of nuts
Eating nuts in the morning can help control hunger for up to 12 hours. You should no longer suffer from hunger pangs and thus have less need to resort to unhealthy snacks. It’s best to incorporate nuts as a topping in your breakfast.
It’s best to eat nuts raw
Another tip: be sure to eat the nuts raw. You should definitely eat almonds with the brown skin, as this contains numerous nutrients. Additionally, avoid roasted or salted nuts.
Eat mindfully
We also recommend not using nuts as just a side snack, and above all, avoid placing the whole pack of nuts next to you. Instead, take out a handful of nuts and eat them mindfully. This way, you can prevent overeating.
So from now on, you can replace the unhealthy fats you have been consuming with the healthy fatty acids present in nuts.
BMI calculator from Verival
Do you actually know your BMI value? It does not matter whether you want to lose weight, are looking to improve your health, or are currently engaged in muscle-building training. The Body Mass Index is often the first measurement that indicates whether you have control over your body weight.
Here, you can calculate your BMI value in just a few seconds and understand the significance of this number.
