I was talking with a client in the gym the other day about raw nuts and how, although healthy, can add up quickly in the calorie column. And when trying to lose weight calories DO matter. So I decided to take a picture of what 1oz of raw nuts looks like as well as what 4.5oz looks like - since many people put some nuts in a Ziploc bag and take them to work for a snack - equaling approximately 4.5oz..
*If you're curious why I took the picture next to my thumb check this link to see how much exactly you should be eating without counting up your food.
So here’s the breakdown:
1oz - 160 cals, 5g protein, 13g, fat, 6g carbs
4.5oz - 720 cals!! 22.5G protein, 58.5g fat, 27g carbs
In that small little baggie, which wouldn’t satiate most of the men I train, there was 720 calories! When you are trying to lose weight, especially if you’re a woman reading this, 720 calories can be a major portion of your daily calories.
Bottom line is, like I’ve said before, if you’re not assessing you’re guessing - track your food at least for a week - and get the knowledge about what you’re eating. I recently had to check myself with the amount of nut butter I was putting in my shakes - I ASSUMED it was less, but, when I measured it out it was 3x the amount of calories I thought I was eating!
This post isn’t to deter you from eating raw nuts. In fact, I ENCOURAGE YOU to eat them - there are some AMAZING benefits to them. But, when fat loss is a goal, calories come in to play. And, for most of you who have reached out to me, fat loss is part of your goal, and raw nuts are one of the easiest things to over consume calories with.
That which is measured can be managed!