The point is that nuts with high-quality fats are actually good helpers for weight loss

Nuts are very healthy because they are rich in nutrients and antioxidants.

In fact, they are linked to a wide range of health benefits, including the prevention of heart disease and diabetes.

However, they are also high in fat and calories, causing many people to avoid eating nuts because they fear they will gain weight.

Nuts are rich in fat and calories

Nuts are high in calories.

This is because a large part of it is fat, which is a concentrated source of energy. One gram of fat contains 9 calories, while one gram of carbohydrate or protein contains only 4 calories.

Nuts mainly contain unsaturated fats. This type of fat is associated with the prevention of many different diseases, such as heart disease.

Some commonly eaten nuts have a calorie and fat content of one ounce (28 grams) per serving as follows:

Walnuts: 183 calories and 18 grams of fat (4)

Brazil Nuts: 184 Calories & 19g Fat ( 5 )

Almonds: 161 calories and 14 g fat ( 6 )

Pistachios: 156 calories and 12 grams of fat (7)

Cashews: 155 calories and 12 grams of fat (8)

Because they are high in fat and calories, many people believe that adding nuts to their diet will lead to weight gain.

However, as described below, scientific research does not support this.

Nuts are high in calories because they are rich in fat and are a concentrated source of energy. Even a small fraction is high in fat and calories.

Eating nuts regularly is not associated with weight gain

Several observational studies have found that regular eating of nuts is not associated with weight gain and may even prevent weight gain.

For example, one study looked at the diets of 8,865 men and women over a 28-month period.

Studies have found that people who eat two or more servings of nuts per week have a 31 percent lower risk of weight gain compared to those who never or rarely eat nuts.

In addition, a review of 36 studies found that regular consumption of nuts was not associated with increased body weight, body mass index (BMI), or waist circumference.

In controlled studies where participants had to eat strictly, adding many different types of nuts did not lead to weight changes.

What's more, in studies of those who were able to eat as many as they wanted, adding nuts to their diets, eating nuts did not lead to weight gain.

That said, a handful of studies have reported that eating nuts is associated with weight gain.

However, any gain in weight is very small, much lower than expected, and tends to be insignificant in the long run.

Studies have found that eating nuts regularly does not promote weight gain, regardless of whether people follow strict dietary habits or eat as they please. In some cases, they can prevent weight gain.

Eating nuts can even promote weight loss

Several large observational studies have found that eating nuts more frequently is associated with lower body weight.

It's unclear why this is the case, but it may be partly due to those who eat nuts who have chosen a healthier lifestyle.

However, human studies have shown that the inclusion of nuts as part of a weight loss diet does not prevent weight loss. In fact, it usually promotes weight loss.

For example, a study of 65 overweight or obese individuals compared a low-calorie diet supplemented with almonds to a low-calorie diet supplemented with complex carbohydrates.

They consume equal amounts of calories, protein, cholesterol, and saturated fat.

By the end of 24 weeks, people on the almond diet had a 62% reduction in body weight and BMI, a 50% reduction in waist circumference, and a 56% reduction in fat mass.

In other studies, calorie-controlled diets containing nuts resulted in similar weight loss to calorie-controlled, nut-free diets.

However, there were improvements in cholesterol in the nut-eating group, including reductions in "bad" LDL cholesterol and triglycerides. Those who eat a nut-free diet do not experience this benefit.

Eating nuts regularly as part of a weight loss diet can promote weight loss and improve cholesterol.

Nuts can help reduce appetite and increase satiety

Adding nuts to your diet has been linked to reduced hunger and longer satiety.

For example, eating almonds has been shown to reduce hunger and cravings.

In one study, more than 200 people were told to eat a portion of peanuts as a snack.

The result is that they naturally consume fewer calories later in the day. This effect is even greater when peanuts are used as a snack rather than as a staple meal.

It is thought that their appetite-suppressing effects may be due to increased production of the hormone peptide YY (PYY) and/or gallbladder indentin (CCK), both of which help regulate appetite.

The theory suggests that high protein and high unsaturated fat content may be responsible for this effect.

Studies have shown that 54-104% of the extra calories produced by adding nuts to your diet are offset by a natural reduction in other food intake.

In other words, eating nuts as a snack increases satiety, thereby reducing the intake of other foods.

Nut consumption is associated with decreased appetite and increased satiety. This means that people who eat them may naturally eat less throughout the day.

Only part of the fat is absorbed during digestion

The structure and high fiber content of nuts means that a large portion will pass through the intestines unabundered unless they are ground or chewed completely.

Instead, it is excreted into the intestines. As a result, some nutrients, such as fat, are not absorbed, but are lost in the feces.

This is another reason why nuts seem to be beneficial for weight loss.

In fact, studies have found that the amount of fat lost through feces increases by more than 5 to 20 percent after eating nuts.

This suggests that most of the fat in nuts won't even be absorbed by your body.

Interestingly, the way nuts are processed can have a big impact on how well nutrients such as fat are absorbed.

For example, one study found that whole peanuts (17.8 percent) excreted more fat from feces than peanut butter (7 percent) or peanut oil (4.5 percent).

Roasted nuts can also increase the absorption of nutrients.

So when you eat them whole, you probably absorb the least amount of fat and calories from the nuts.

Some of the fat in nuts is not well absorbed, but is removed from the stool. Fat loss may be greater after eating whole nuts.

Nuts can promote fat and calorie burning

Some evidence suggests that consuming nuts may increase the number of calories burned at rest.

One study found that participants burned 28 percent more calories after a meal containing walnuts than a meal containing dairy fat.

Another study found that peanut oil supplementation for eight consecutive weeks increased calorie burning by 5 percent. However, this is only seen in overweight people.

In addition, some studies have shown that eating nuts can increase fat burning in overweight and obese people.

However, the results were mixed, and better quality studies are needed to confirm the link between nuts and increased calorie burning.

Several studies have shown that eating nuts can promote fat and calorie burning in overweight or obese people.

Despite being high in fat and calories, nuts are very healthy. Eating nuts regularly as part of a healthy diet has nothing to do with weight gain and can even help you lose weight. For the healthiest option, choose a normal salt-free variety.