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Eat Nuts High in Fat for Healthy Weight Loss

Updated on April 24, 2014

Most people who are trying to get rid of unwanted fat believe the key is to reduce fat and calorie intake as much as possible. People who go on diets of low to no-fat/no-calorie diets always end up on a roller coaster of weight loss to weight gain because they are involved in temporary diets that no one can or would want to sustain long term. They are also very unhealthy because depriving the body of key fats leads to disease. Low or no-calorie diets will not cause fat loss, but muscle loss because the body holds onto stored fat for energy, when it doesn’t get its daily requirement of fat from food.

People are under the impression that you cannot lose weight with a food that is high in fat but this is just isn’t true. First it is important to distinguish between good and bad fats. In the case of nuts, the fats are very healthy and in the proper amounts, eating nuts will actually help you lose weight. Of course, you could gain weight eating nuts or any other food for that matter, if your daily calorie intake exceeded your daily need for calories based on your activity level.

Healthy Fats and Weight Loss

The food and drug administration is now considering a proposal to make health claims on food packages promoting the benefits of nuts. Recent studies show that nuts contain a number of vitamins, minerals, protein, fiber and antioxidants which are all important for any healthy weight loss program. A 14 year health study followed over 86,000 nurses who ate five or more ounces of nuts every week. Researchers found that the nurses who ate nuts tended to weigh less than nurses who didn’t consume nuts. Most people would love to find a healthy food that tastes great and is very filling. The fat and fiber content in nuts make them very filling and satisfying and so people tend not to overeat them.

Studies conducted have shown that eating small amounts of nuts help people lose weight. One psychological benefit found was that people who ate nuts didn’t feel like they were on a diet which helped them stay on it longer. One ounce of nuts contains between 150 and 200 calories, most of which comes from healthy monounsaturated fat. Most of the time nuts are consumed by themselves which can be a problem when it comes to calorie control. Nuts should not be eaten mindlessly, but should be eaten in controlled portions. Another good way to control intake is by eating nuts from the shell because you will end up eating less when you consider the time it takes to open them. Your goal with eating nuts should be to replace other high fat foods such as chips, cookies and doughnuts. One satisfying substitute is peanut butter(made only from peanuts or peanuts and salt) on a celery stick.

Roasted nuts have several health benefits but for maximum health benefits consume raw nuts. For one thing they contain vitamin E and B1 which roasted nuts do not because these nutrients are destroyed in the roasting process. Eating nuts contribute to good health and with a healthy body you will more efficiently burn fat and lose weight more quickly.


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    • ramseysusan profile image

      Susan Ramsey 

      5 years ago from Killen, AL

      Thanks for this great hub Steve!

      Very worthy to read. I like the information that you have shared here, Keep it up! :)

    • profile image

      Chad Wiley 

      7 years ago

      Appreciate it for those fantastic blog post. I just will enjoy perusing additional with a person down the road.

    • profile image

      A. Nuss 

      8 years ago

      I think you know why i like nuts ;)

    • profile image

      Moe Lester 

      8 years ago

      I like crunchy nuts the best ;)

    • profile image

      Melanie Munn 

      8 years ago

      I love nuts, and they have great effects on our health! Eating healthy meals is great, but we all need a snack here and then...and nuts are perfect for snacking!

    • Rishfa profile image


      9 years ago

      I knew it, from last month I am on diet...Not exactly a diet...but I am trying to loose weight and everyday I eat peanuts in low potion and I have lost 10 pounds so far and I feel great about my body

      Thanks for the great hub :)

    • JPSO138 profile image


      9 years ago from Cebu, Philippines, International

      I love peanuts. There is never a week that I do not eat peanuts. Great hub!

    • profile image

      Acai Burn 

      9 years ago

      Thanks for the good advice.

    • Paula Andrea, MA profile image

      Paula Andrea, MA 

      10 years ago from www.mode of cosmic

      Nuts, too? I can have delicious nuts! Thanks for the update.

    • k@ri profile image

      Kari Poulsen 

      10 years ago from Ohio

      I love peanut butter on celery sticks! Thanks for the good advice.

    • lazlow profile image


      10 years ago from NY

      Your nuts! lol just kidding! Try this for change

    • profile image

      aljo bendijo 

      10 years ago

      so you mean that eating nuts more than your daily calorie needs make you fat? how much calories from nuts do you need a day?

    • Reg Brittain profile image

      Reg Brittain 

      10 years ago from South Burlington, VT, USA

      Very cool. I love nuts, and I love Trader Joe's! Thank you!

    • Just_Rodney profile image

      Rodney Fagan 

      10 years ago from Johannesberg South Africa, The Gold Mine City

      Great Hub! Steve, thumbs up.

      Nuts are one of the groups of foods that supply your body with protiens as well as the needed fats, they also provide you good quantities of fibre.

      Of course the FDA wont advocate it to much, no funding by "Peanuts" as he is no longer in office, is he.

    • Misha profile image


      10 years ago from DC Area

      LOL Aya, it won't happen - they get too good salaries, benefits, and bribes, to dismantle themselves. But yeah. I do agree with you.

      Thanks Steve, right on the money for that badly brainwashed country.

    • Aya Katz profile image

      Aya Katz 

      10 years ago from The Ozarks

      Stevemark, great hub, very informative. A high fat diet beats a low fat diet any day. The FDA is responsible for most people's misconceptions about the consumption of fat, and the best thing they could do, as a governmental agency, instead of making health claims in favor of nuts, is to issue a massive apology for everything they have said before about nutrition which proved absolutely wrong -- after which they should very quietly dismantle themselves and go home.

    • profile image

      Judy Cullins 

      10 years ago

      I love macademia from Trader Joes too. We ususally get them raw, but sometimes, just can't--take cashews. Thanks for great hub,

      Judy Cullins

    • Internet MLM Now profile image

      Internet MLM Now 

      10 years ago from Oklahoma

      very good nutty advice :)

      I'm glad the FDA thinks like we do sometimes!

    • HikeGuy profile image


      10 years ago from Northern California Coast

      Another great hub -- straight forward and informative. I get the raw almonds from Trader Joe's -- handful of nuts. Individually packaged. Great for portion control and convenient for hiking. While doing Atkins I discovered the appetite controlling properties of macadamia nuts, which I get raw in bulk at my local produce market. They are so rich, it doesn't take much to satisfy hunger. Thanks again for the good nutritional advice. Best, Trent


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