Did you know that eating nuts regularly can potentially help you lose weight? New research shows that including a variety of tree nuts in your diet can not only help you lose weight, but can also help you maintain your weight in the long run.
New study published in the journal Nutrients found that the addition of a combination of different tree nuts – including Brazil nuts, cashews, pine nuts, pistachios, walnuts and macadamia nuts – to a weight management program led to both significant weight loss and improved satiety. (Related: 15 underrated weight loss tips that actually work).
What does the study involve?
A group of 95 men and women who were either overweight or obese and aged between 30-68 years were divided into two groups. One group was ordered to consume 1
Each participant followed a low-calorie diet to lose weight, which means that he reduced his caloric intake by about 500 calories a day and focused on eating more high-calorie foods for about three months. The study ended with a 12-week isocaloric weight maintenance program.
The result? As it turned out, both groups showed significant weight loss in the first 12 weeks, but those who continued to eat nuts in the weight maintenance section of the study found themselves with increased satiety levels. Researchers believe that this is largely the reason the group that eats tree nuts also showed better weight management compared to the group that ate pretzels for breakfast. There was also a significantly lower dropout rate in the tree nut group than in the pretzel group.
Nuts are high in calories, so a serving of less than 1.5 ounces can range from 240 to 300 calories. They can also help you feel fuller for longer, and as a result will prevent you from overeating “low-calorie foods” (they cost you calories but don’t provide any nutrition) later in the day.
Almonds are another popular type of tree nut that can help increase satiety and in part stimulate weight loss as well as promote weight maintenance. A recent study found that about 20% of the calories obtained from fat in almonds are not absorbed in the digestive tractwhich means that the number of calories listed on the back of a box of almonds does not necessarily mean your body absorb so much.
Researchers from the same study also found that participants did not gain weight, although they consumed more fat and calories than almonds. The main import? When included as a low-calorie diet snack, tree nuts can be an effective way to lose weight and can help you maintain your weight over time.
For more, be sure to check what happens to your body when you eat walnuts.