In the past, nuts had a bad reputation and were said to be too fat and high in calories for a healthy diet. However, this image has now changed. Those who want to lose weight without going hungry should reach for almonds, cashews and the like.
In this blog post, you will learn why nuts are healthy and why, although they contain a lot of fat, they are still suitable for losing weight. In particular, we will discuss which nuts are most suitable for a diet.
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Why are nuts actually healthy?
Before we turn to the topic of losing weight, however, we will look at why nuts are actually so healthy. Almonds, hazelnuts and other nuts contain many valuable nutrients, including:
- Proteins, which are responsible for maintaining and building muscle
- Fiber supports the gastrointestinal tract and ensures stable blood sugar levels
- Vitamins activate the metabolism, have an antioxidant effect and have an anti-inflammatory effect. They also support our organs, the 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 fat.
Besides proteins, dietary 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 should be noted that these are not bad fats, such as those found in sausage 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 an anti-inflammatory effect, supports blood supply and promotes brain power.
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 a diet?
The high proportion of fats, proteins and fiber in nuts means that you stay full for longer and don't get any cravings. This way, you don't have to reach for unhealthy snacks in between meals. Nuts reduce your appetite for sweets.
Another reason to add almonds, cashews and other nuts to your muesli or healthy diet is that your body doesn't actually absorb all of the nuts' calories.
Macadamia nuts and Brazil nuts are particularly important for a low-carb diet, as they contain the least carbohydrates.
Now we would like to take a closer look at almonds, walnuts and cashews, as these are particularly suitable for losing weight due to their properties.
The almond as a slimming aid
A handful of almonds already has 180 calories and yet this nut is part of a healthy diet. Considering the fat, fiber, protein, vitamins and minerals in nuts, almonds are the healthiest nut.
As already mentioned, not all calories from nuts are absorbed. For example, only two-thirds of the almonds are absorbed and the rest is excreted.
Almonds also help to maintain a long-lasting feeling of satiety due to their many fats and proteins. So if you fancy a snack between meals, reach for a handful of almonds instead of chocolate or biscuits. It should be noted that you should not eat too many almonds, as they still have a lot of calories.
With the walnut to weight loss
Walnuts also have a high fat content. They are 60 percent fat. But they can also help you lose weight. And not just because they keep you full for a long time.
Researchers have discovered that nuts alter the way the brain perceives food. Walnuts make us less keen on fatty foods. This leads to us eating less food in general and thus losing weight. You can eat 25g of walnuts per day.
Beautiful inside and out with cashews
Strictly speaking, the cashew is not a nut at all, but a stone fruit. However, it has very similar properties to other nuts.
But cashews have one thing other nuts don't: they not only fill you up, but also have a positive influence on your mood. This is because the kernels contain the amino acid tryptophan, which is a precursor to serotonin, which has a mood-enhancing effect.
What else makes cashews special? Among nuts such as almonds or hazelnuts, they have the lowest fat content and therefore the fewest calories.
Cashews work best in the morning with carbohydrates, such as oats.
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 will need to reach for unhealthy snacks less often. It's best to incorporate nuts as a topping in your breakfast.
It's best to eat nuts raw
Another tip: make sure you eat the nuts raw. Almonds should always be eaten with the brown shell, because the nutrients are contained in this. You should also avoid roasted or salted nuts.
Conscious eating
We also want to give you some more advice: don't just snack on nuts on the side and especially don't put the whole pack of nuts next to you. Take a handful of nuts and eat them consciously. This way you avoid eating too many nuts at once on the side.
From now on, you can replace the fat content that you have been covering with unhealthy fats with the healthy fatty acids in nuts.
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BMI calculator from Verival
Do you know your BMI? It doesn't matter whether you want to lose weight, just do something for your health or are currently in muscle-building training. The body mass index is often the first measurement that shows you whether you have your body weight under control.
Here you can calculate your BMI in a few seconds and learn more about this value.
