Will eating nuts cause weight gain during weight loss?

Whether eating nuts for weight loss will lead to weight gain cannot be generalized. Generally speaking, eating nuts outside of meals can lead to weight gain, as it can result in excessive energy intake throughout the day. However, eating nuts before meals will not cause weight gain.

Whether it is easy to gain weight after eating nuts depends on how they are consumed. People generally have the experience that eating nuts outside of meals can lead to weight gain. This is because they are high in fat content, ranging from 40% to 80%. Eating nuts after meals can result in excessive energy intake throughout the day, especially when watching TV while eating nuts after dinner, which can easily lead to weight gain.

However, the situation is completely different if nuts are eaten during meals. Some nuts, especially large almonds, small almonds, and hazelnuts, are high in dietary fiber and have a strong sense of satiety. Eating these nuts during meals will not increase the total energy intake of the meal. On the contrary, studies have shown that incorporating large almonds into a meal and eating them with starch-based foods can prolong the sense of satiety after meals and even have an effect until the next meal, maintaining the feeling of fullness throughout the day.