When trying to lose weight, people often find themselves in one of two phases:
🙆♀️ Those with moderate willpower manage to eat clean meals, but soon after, they get hungry and crave snacks, which can lead to a diet downfall...
😳 Those with exceptional willpower can stick to a strict diet of boiled foods and maintain a very bland diet, but after a few days, they might notice hair loss and digestive issues...
Today, K, a self-confessed snack lover, is sharing a personal favorite snack that allows you to enjoy the benefits of a good figure while still indulging in the joy of snacking and meeting your body's nutritional needs. It's—nuts!
Wait a minute! Aren't nuts super high in fat and calories? Why would you recommend eating them while dieting?
Hold on, let's dive into the details.
"Nuts are Rich in Good Fats, and They Can Truly Achieve Being Rich Without Being Greasy."
First, K wants to clear up a "century-old misunderstanding": Nuts are all oil! High in fat and calories, they make you gain weight!
Indeed, nuts have a relatively high fat content, averaging between 40% to 60%, and some nuts can have a fat content as high as over 70% (for example, pecans have a fat content of 71.97%).
But don't forget, fat is also one of the essential nutrients for the body, and there are good and bad fats!
"Bad" fats can lead to obesity and various diseases, including saturated and trans fats.
"Good" fats not only contribute to overall health but also help lower cholesterol levels, including monounsaturated and polyunsaturated fats.
Numerous studies have shown that consuming an adequate amount of unsaturated fatty acids can help increase high-density lipoprotein (HDL) cholesterol, which plays a role in preventing cardiovascular and cerebrovascular diseases [1].
The fats in nuts are predominantly unsaturated, with protein content typically ranging from 15% to 25%. They are cholesterol-free and also provide dietary fiber. Eating a small handful of nuts every day is highly recommended!
"Eating Some Nuts Every Day Has Many Real Benefits."
You might argue: There are so many examples of people gaining weight from eating nuts. How do you explain that?
Gaining weight from eating nuts is likely due to overconsumption.
K understands all too well that nuts are the type of snack that's hard to stop eating once you start. Whether it's snacking on sunflower seeds while chatting, munching on nuts while watching a series, or having peanuts with a meal, it's easy to polish off a large bag without realizing it.
But what is the healthy amount to consume?
⭐️ The "Dietary Guidelines" recommend a weekly intake of nuts at 50 to 70 grams, which averages to just over 10 grams per day.
So, how much is about 10 grams of nuts?
1️⃣ Pecans: 2 to 3 pieces
2️⃣ Walnuts (peeled): 2 to 3 pieces
3️⃣ Peanuts: 6 to 8 kernels
4️⃣ Cashews (peeled): 6 to 8 pieces
5️⃣ Pine nuts: about 20 kernels
6️⃣ Sunflower seeds: about 20 kernels
Looking at this, it's easy to eat more than you should, isn't it?
So, when eating nuts, pay attention to the quantity. For example:
🧐 A portion of nuts + a portion of fruits and vegetables + a cup of milk or yogurt can make a nutritious breakfast.
🤤 Sprinkling a spoonful of toasted sesame seeds on your cooked noodles or dishes can increase your intake of "good fats" without even realizing it.
🫡 Keeping some pecans or almonds on hand for when you feel a "small hunger" can replace snacks like chips, pastries, and candies. They not only provide a sense of fullness but also help stabilize appetite and prevent overeating at your next meal due to hunger.
😃 If possible, it's recommended to opt for mixed nuts instead of just one type.
"Remember to Buy and Eat Less of These 4 Types of Nuts."
Of course, "choosing the right" nuts is also crucial. Nuts are generally not inexpensive, and if you buy and eat the wrong ones, not only will your wallet suffer, but your health may be at risk as well.
K consulted a nutritionist, and the most recommended option is nuts that are plain and free of additives. The following four types of nuts are advised to buy and eat less:
❌ Nuts that are burnt
These nuts have had their nutrients destroyed and can be converted into carcinogenic substances, increasing the risk of cancer.
❌ Nuts with an off smell
The oils in nuts are prone to oxidation, producing an "oily" smell. If the nuts you buy have this smell, it's best to eat less. This often occurs with improperly stored or long-stored nuts and can cause diarrhea and even liver disease.
❌ Nuts with an overly smooth and shiny appearance
Some unscrupulous sellers will coat the shells with paraffin wax to make them appear shiny and attractive. These nuts can contain heavy metals and other harmful substances, so avoid eating them!
❌ Nuts with overly strong flavors (too sweet, too salty)
Nuts with intense flavors often have added salt, sugar, flavorings, or artificial cream during the roasting process. Consuming these not only lacks nutrition but also increases the risk of obesity and various diseases.
