October 22, 2024, 10:47 am | Read time: 5 minutes

Nuts are full of calories and therefore fattening, right? Far from it! Because hazelnuts, almonds & co. are not only good for your health but also for you to lose weight. Why is this the case, and which nuts are good for losing weight?

What’s in nuts?

Nuts contain a variety of nutrients, including…

• Vitamin E, which protects the cells
• Potassium, which regulates blood pressure
• Iron, which is involved in storing oxygen in the muscles, for example
• Magnesium, which helps against sore muscles
• B vitamins, which, among other things, are important for the formation of new red blood cells

They are also rich in monounsaturated and polyunsaturated omega-3 fatty acids, which lower cholesterol levels, stabilize insulin levels and can even help prevent cancer^.2 But nuts are not only healthy and rich in ingredients that are important for the body – they also help you lose weight. But why is that?

Do nuts make you fat?

Nuts are very high in calories. For example,

• Brazil nuts contain 656 calories per 100 grams
• Macadamia nuts contain 718 calories per 100 grams
• Walnuts contain 654 calories per 100 grams.

At first glance, it may seem paradoxical that nutrition experts recommend including nuts in a diet. But before you completely eliminate nuts from your diet, you should know that they do not make you fat, but on the contrary, are good for losing weight. This is attributed to a combination of factors that can contribute to weight loss when nuts are consumed regularly.

A Harvard study from 2019 with 144,885 test subjects was also able to prove this effect. The scientists observed the nut consumption and weight development of the participants for 20 to 24 years. The result: those who ate nuts daily were at a lower risk of obesity^.3

Proteins

Nuts are rich in protein. Proteins play an important role in muscle building and are not converted into body fat when consumed with food. Instead, they stimulate the build-up of muscle mass.

Dietary fiber

Nuts contain a lot of fiber, i.e., food components that cannot be digested. So, although cashews, almonds, and the like are very high in calories, most of these calories are excreted by the body when unused.

Omega-3 fatty acids

Omega-3 fatty acids have many positive effects on the body and, among other things, help muscles to regenerate better after exercise. However, healthy, unsaturated fatty acids also help with weight loss.

The reason is that they reduce appetite and promote a quicker feeling of fullness. This, in turn, means that you eat less. Omega 3 can also be supplemented with fish oil capsules, for example. Alternatively, consuming a daily handful of the following nuts is an option.

5 nuts that are good for weight loss

Almonds

Almonds contain 19 grams of protein and 13 grams of fiber per 100 grams. Most of these are calories that cannot be utilized by the body. Almonds also contain 1.7 milligrams of healthy omega-3 fatty acids, which curb the appetite. Almonds are well-regarded as an excellent nut for weight management. Additionally, almonds can be consumed as a puree. Almond paste is made from peeled almond kernels and is a quick and easy way to provide the body with protein.

Peanuts

Despite the appealing taste of peanut butter, it is not considered healthy. This is because it contains not only peanuts but also significant amounts of palm oil, sugar, and salt, which are not conducive to weight loss. It is advisable to consume a handful of peanuts on their own daily or opt for pureed, more liquid peanut butter. Peanuts, whether pureed or whole, are a rich source of protein, with 26 grams per 100 grams. They also contain 9 grams of fiber and a small amount of omega-3 fatty acids.

Pistachios

100 grams of pistachios contain 15 grams of protein, a small amount of omega-3, and 10 grams of fiber. However, like peanuts, they also contribute to weight loss in an unusual way. After all, they are hidden in a shell that has to be cracked before the nuts can be eaten. This process means that one cannot consume the nuts in large quantities without investing time to crack them open before snacking. And the slower you eat, the quicker the feeling of satiety sets in.

Cashew nuts

Cashews contain the “happiness-inducing amino acid” L-tryptophan. At 28 grams per 100 grams, they are also rich in unsaturated, appetite-suppressing fatty acids – a fact that makes the nuts a healthy weight loss aid. They also contain around 17 grams of protein and an additional 3 grams of fiber per 100 grams.

Walnuts

At 7 grams per 100 grams, walnuts provide the body with a lot of unsaturated fatty acids. They help the body build muscle with 15 grams of protein per 100 grams and contain 7 grams of “filling fiber.”

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Lose weight with nuts: What you need to keep in mind

Several considerations should be taken into account when incorporating nuts into a diet for weight loss.

• Eat nuts raw: The body needs more energy to digest uncooked food than cooked food. Uncooked food is also lower in calories than cooked food. Nuts should, therefore, always be eaten raw.
• Eat nuts untreated: They should not only be eaten raw but ideally also unsalted or completely unseasoned, as the salt removes water from the body.
• Eat nuts with the shell: Like the white rind of watermelons, the skin of nuts is particularly rich in vitamins and antioxidants. It should, therefore, not be removed before eating.

Naturally, maintaining a balanced diet is essential during weight loss. So instead of eating only nuts to lose weight, you should draw up a healthy and balanced diet plan and consume no more than around 20 grams of nuts per day.