The Nutty Truth: Munch More, Weigh Less!

Nuts for weight loss

Can you eat nuts for weight loss?
Here’s the nutshell: Nuts don’t typically lead to the dreaded weight gain. In fact, numerous studies suggest they might even assist with weight loss!

Curious about where those sneaky calories vanish to? It’s all inside. Grab a handful and let’s explore!


Be beauty. Be plant-based!

As a former Registered Nurse and avid plant-muncher, I’m in love with how simple plant-based foods make it easy to be beautiful.

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Isabella is in a fix: she is on a mission to find the best nuts for weight loss. Staring down the supermarket aisle, Isabella is now surrounded by bags and cans of every kind of nut she can imagine. 

The variety leaves her frazzled. Nuts are packed with fat, but Isabella loves them, and she fears the relationship between dietary fat and her growing belly fat.

She picks up a bag of Brazil nuts, remembering their rumoured health benefits. Brazil nuts are lauded as a good source of protein and fibre, both essential components of a weight loss journey. But the high fat content on the label immediately makes her second guess her choice. She puts them back, her hope for enjoying them dwindling.

The numbers send a wave of anxiety coursing through her.

Woman shopping for nuts for weight loss

At the cashew nuts, she pauses. Lower in fat than many other nuts, they may be a reasonable compromise. Yet, her skepticism wins out as she pictures weigh-day on the scales, and how depleted she will feel when she doesn’t lose any weight..

Despite her uncertainty, Isabella adds a bag of unsalted cashew nuts to her cart. They might not be the absolute healthiest nuts, but they’re a start. She reasons that a variety of nuts might be a good way to get the benefits of each without overloading on any particular type.

As she moves away from the nut aisle, Isabella feels a mixture of fear and hope. She’s afraid of the potential weight gain, yes, but she also knows that she needs a good source of protein and fibre for her weight management.

Isabella wishes she knew one way or the other.

For Isabella, like many of us, the thought of incorporating nuts into her diet brought a paradox of hope and fear. The fear was rooted in the age-old belief that the high fat content in nuts could spell disaster for her weight loss goals. The hope, however, was drawn from whispers of the many health benefits that these compact powerhouses could bring. Could the answer to a sustainable, healthy weight loss lie in these tiny wonders of nature? Let’s find out!

The Nutty Truth About Weight Gain

Now, I know what you’re thinking: “Nuts? Really? They are as caloric as a haute couture dress is expensive!” 

Well, hold your organic green juice and let’s dive into the tantalising world of these tiny, tasty powerhouses.

Yes, nuts do come with a hefty calorie tag. Those innocent-looking almonds and seductive walnuts carry roughly 160 and 185 calories per ounce, respectively.

However, picture this: a fabulous group of curious scientists, dedicated to debunking dietary myths, reviewed about 20 clinical trials on our nutty friends. Guess what they found? No evidence that these nuts caused the dreaded epic weight gain expected. In fact, some trials showed weight gain but far, far less than predicted. Sounds too good to be true, right?

Now imagine having three handfuls of peanuts to add to your daily diet. You’d be thinking, “Great, now I’m going to be rolling down the street in eight pounds’ time.”

nuts for weight loss - peanuts

But guess what? Those who took up this peanut-y challenge only gained about two pounds instead of eight. The same goes for walnuts – people added a handful to their daily diets for six months and were expected to puff up like a puff pastry by about twelve pounds. But no, they gained just one.

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And it gets even nuttier. Researchers decided to have a little fun and added forty to fifty almonds to people’s diets every day for six months. That’s like 320 extra calories daily, right? “Oh no, I’m going to blow up like a balloon,” you’d think. But the scale laughed in the face of this prediction. Those eating almonds daily gained less than one pound, a weight gain so minuscule, statisticians waved it off as insignificant.

Nuts for weight loss - 40-50 almonds

And in some cases? No weight gain. Zip. Zilch. Nada. Despite the heaps of nuts added to their meals.

So, it seems like we’ve got ourselves a little calorie conundrum here. If nuts are so calorie-dense, where are all these extra calories disappearing to? Let’s find out in our next section – prepare to be surprised!

The Great Calorie Vanishing Act: Where Do Calories Go?

Nuts are dripping with calories. So why aren’t those calories causing our jeans to stretch out? Is there a calorie fairy who whisks them away under the cover of night? If only it were that simple!

The Nut Chewing Theory

First, there is the ‘Nut Chewing Theory’. It turns out, our teeth don’t quite break down nuts completely. 

Only about 90% of nuts are crushed once we have munched on them. So the remaining 10% takes a swift exit, as whole chunks without handing over their calories. 

And voila, fewer calories than the label suggested.

The Energy Burned Theory

Next up, the ‘Energy Burned Theory’. When you snack on nuts, you’re not just idly chewing, your body is going into overdrive to digest them. It’s like it’s having a mini-workout (like a mini spin class in your tummy) thanks to nuts. 

So, surprise, surprise, you’re burning off more calories than expected!

The Fullness Theory

Finally, there’s the ‘Fullness Theory’.  One of nuts’ best-kept secrets is their appetite-squashing ability. Who needs to diet when you’ve got some nuts?

So that’s the nuts = weight gain myth busted. When planning you really can eat nuts for weight loss. Now it’s time for the exciting stuff: the many beauty and health benefits of nuts. 

Who’s ready to glow from the inside out?

Nuts: Your Secret Beauty Snacks

When you’re rummaging though your handbag mid-morning, nuts are your go-to snack. These tiny powerhouses are nature’s very own beauty boosters. Here’s why:

Gorgeous Skin, Courtesy of Almonds

Known for their high vitamin e content, almonds are your skin’s best friend. They help guard your skin against harmful UV rays, keeping those pesky wrinkles at bay. No need for those expensive anti-ageing creams, when almonds are here to give you that youthful, sun-kissed glow.


Silky Hair, Thanks to Walnuts

Dreaming of those luscious, shiny locks that dance in the breeze like in a shampoo commercial? Say hello to walnuts. Rich in biotin and omega-3 fatty acids, they’ll nourish your hair from the inside, making it stronger, healthier, and oh-so-shiny. 


The best part? You can wave goodbye to hair fall worries!

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Stunning Nails with Brazil Nuts

Brittle nails can really kill the vibe when you’re trying to rock that fresh manicure. Here’s where Brazil nuts come to the rescue. Packed with selenium, they strengthen your nails and prevent breakages. Plus, they support a healthy thyroid, keeping your metabolism humming along nicely.

Sparkling Eyes, Courtesy of Cashews

High in antioxidants like zeaxanthin and lutein, cashews protect your eyes from damage and promote better vision. Say goodbye to tired, puffy eyes, and hello to a vibrant, healthy sparkle.

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Young asian woman smiling

And that, is just the tip of the iceberg. Nuts are full of essential nutrients, promoting not just beauty but overall health. Boosting heart health, improving brain function, you name it, they’ve got it!

So, next time you’re battling the afternoon slump and need a quick pick-me-up, don’t reach for a cookie. Give your body the royal treatment it deserves with a handful of mixed nuts. 

Why just be busy when you could be beautifully busy?! Embrace nuts and add that extra dash of fabulous to your life.

Going Nutty in the Kitchen: Unleashing the Magic

Alright, my fabulous health maven, we’ve unravelled the secrets of nuts, but you might be wondering, how do I include them healthily into our busy lives? Well, sit back and relax, because I’ve got some delicious and simple tips to help you go nuts in the kitchen:

Breakfast of Champions

How about waking up to the crunch of almonds on your pancakes or sprinkling some walnuts in your oatmeal? What better way to kick-start your day than with a heart-healthy, skin-glowing breakfast?

Snack Attack

When that mid-morning or afternoon hunger pangs strike, resist the siren call of the vending machine. Instead, reach for a handful of mixed nuts, or maybe some nut butter slathered on apple slices. Satisfying, nutritious and delicious!

A Nutty Spin on Lunch and Dinner

Who said salads have to be boring? Toss in some roasted almonds for a bit of crunch. Or perhaps garnish your steaming bowl of stir-fry or pasta with some chopped cashews. Think of a yummy cashew stir-fry.

Now that’s tantalising!

Delectable Desserts

Satisfy your sweet tooth the healthy way. From almond flour-based cookies to walnut-studded brownies, the possibilities are endless. Or, make a simple yet indulgent dessert with dates stuffed with pecans. Heavenly!

So, ladies, it’s time to put on our culinary hats and get creative with these magic morsels. Let’s ensure our plates are not only beautiful to look at but also packed full of all the goodness our bodies need to feel radiant, energetic, and simply gorgeous. Let’s go nuts for nuts!

The Nuts for Weight Loss Caveats

Yes, nuts are fabulous but, like everything in life, they’re best enjoyed in moderation. Here are a few caveats you might want to keep in mind:

Watch the Salt: Those salted peanuts might be calling your name, but resist the temptation. Too much salt is no friend to our blood pressure or our skin. Opt for unsalted varieties whenever you can.

Be Alert to Allergies: Nuts are a common allergen. If you or a loved one has a nut allergy, you’d be wise to steer clear. There are plenty of other ways to get your healthy fats and protein.

Check the Additives: Some nuts come with extras like sugar, honey or chocolate coatings. While they might taste divine, they’re not the best for our waistlines or our health. Go for the plain, raw, or dry roasted varieties.

Quality over Quantity: Go for high-quality nuts. They might be a bit pricier, but they’re worth it. After all, what’s more important than your health and beauty?

Remember, my queens, balance is the key to a healthy and happy life. So, enjoy your nuts, but be mindful of these little caveats. Stay healthy, stay gorgeous!

Conclusion: Can I really eat nuts for weight loss?

It’s time to bring this nutty conversation to a close: nuts are a delightful and super nutritious way to support our health and keep us feeling beautiful and energised, even on the busiest days.

They pack a punch with essential vitamins, minerals, protein, healthy fats and fibre. We’ve discovered their link to heart health, weight management, beautiful skin and hair, better gut health, and more.

But, as with any superfood, remember to balance is key. A handful of good-quality, raw or dry roasted nuts can bring you all these benefits without packing on the pounds.

So, the next time you’re rushing out the door or looking for a quick snack, why not reach for a handful of almonds, walnuts, or pistachios? They’re a convenient, tasty, and oh-so-beautiful way to nourish your body and mind!

Until next time,

With love and a handful of nuts.