How many nuts can I eat if I want to lose weight?

Nuts are healthy and it is not for nothing that they are considered a superfood that should ideally be in the menu every day. But it is equally known that small packages of nutrients contain many calories. We answer the question: How many nuts can I eat if I want to lose weight?

Whether it's in the morning in porridge, noon in the bowl or as a snack in between - nuts are always a good choice. Apart from their taste, they are also among the healthiest foods out there. The American Nutrition Society recommends eating nuts daily.

Healthy nuts

Depending on the variety, nuts provide us with important vitamins and minerals such as vitamin E, vitamin B, iron, magnesium, zinc, potassium and calcium. Nuts are also a good source of high-quality protein. However, the content of essential unsaturated fatty acids, particularly health-promoting omega-3 fatty acids, suggests regular consumption of these small energy packages. Among other things, they have a positive effect on brain functioning and can lower the level of harmful LDL cholesterol in the blood, which is why they can also prevent cardiovascular diseases. The folic acid and magnesium they contain are important for our nervous system - it is no coincidence that nuts are called nerve food. In addition, the antioxidants found in superfoods support our immune system by eliminating free radicals in the body that can cause cell damage and inflammation.

How many nuts can I eat if I want to lose weight?

However, depending on the variety, nuts contain up to 700 calories per 100 grams. But does this mean that those who are trying to lose weight should not eat nuts? Quite the opposite - in fact, eating nuts can help you lose weight, because the omega-3 fatty acids they contain can stimulate fat burning, make us full for a long time due to the fiber, and are therefore an ideal snack when eating them. They are hungry. Alternatively, you can also specifically incorporate nuts into your daily diet, for example by adding a few hazelnuts to your morning oatmeal or mixing a few chopped walnuts into your salad.

The recommended handful of nuts, which corresponds to about 25 grams, provides you with the optimal amount of nutrients without consuming too many calories.

How many calories are in nuts?

Walnuts: about 650 calories per 100 grams

Almonds: about 580 calories per 100 grams

Pistachios: about 600 calories per 100 grams

Brazil nuts: about 660 calories per 100 grams

Hazelnuts: about 630 calories per 100 grams

Peanuts: about 560 calories per 100 grams

Cashews: about 550 calories per 100 grams

Lose weight with nuts: You have to think about it

In order for you to lose weight with nuts, you need to consider a few things other than the amount of nuts. Buy only unsalted, unroasted, and unprocessed nuts. It is best to choose organic nuts because they are free of harmful substances. Most importantly, in addition to eating nuts, you are also eating a healthy, nutrient-dense diet. Focus mainly on vegetables, fruits, whole grain products, vegetable oils, fatty fish and legumes. In combination with adequate exercise and sports, nothing stands in the way of losing weight.