One of the simplest ways to lose weight is to eat fewer calories than you burn off, and a nutritious diet is key for this.
However, an expert has explained why nuts and nut butter could be getting in the way of your progress.
While nuts are a healthy whole food, high in protein and vitamins, they are more calorific than most dieters realise.
Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic said: "Many so-called superfoods are packed with healthy fats, proteins or natural sugars, but what people don’t realise is that their composition can override satiety signals, making you eat more than you intended.
Nuts are higher in calories than most people realise
GETTY“Nuts are undeniably rich in essential nutrients like healthy fats, protein and fibre, but they’re also incredibly calorie-dense.
“Just a small handful can contain well over 200 calories, and many people unknowingly consume multiple servings in one sitting.
"Nuts and nut butters have a pleasurable texture and a combination of fat and natural sweetness that trigger the brain’s reward system. This can override the body’s natural satiety mechanisms, making it easy to overeat without realising."
Nuts do contain fibre and protein - which are both satiating nutrients - however they are more calorie-dense than they are satisfying, according to the doctor.
The combination of nutrients makes them moreish and it is difficult to stop at the recommended serving size, the expert suggested.
He suggested some great alternatives, adding: "If you enjoy the crunch and flavour of nuts, opt for air-popped popcorn or roasted chickpeas, which offer texture and fibre with significantly fewer calories.
"[Swapping to mashed avocado or hummus] offer healthy fats but with a lower calorie density, making it easier to enjoy without exceeding daily calorie needs.”
Nut lovers should not be disheartened, however, as Dr Frank added the snack is still healthy and can be consumed as part of a weight loss diet. The key is portion control.
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Nuts are a popular healthy snack
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He concluded: "Nuts, dark chocolate and avocado are all healthy, but they should be eaten in controlled amounts. Use measuring tools or pre-portion snacks to avoid mindless overeating.
“Understanding the way different foods affect your brain and hunger signals is crucial for long-term weight management.”
For more diet advice, a doctor shared the snack swaps that will have a "huge impact on your calorie intake".
