Nuts are healthy as they are packed with nutrients and antioxidants. However, a majority of people on a weight loss regimen avoid including them in their diet because they fear their fats and calories.
That is a mere misconception. In reality, nuts can help you lose weight.
How?
We’ll share with you the best nuts for weight loss but first, let’s unravel the truth first.
Studies on How Nuts Aid in Weight Loss
Nuts are rich in calories. A large part of them contains fat which is a concentrated source of energy. 1 gram of fat has up to 9 calories while a gram of protein contains only 4 calories.
This high concentration of fats and calories makes many people on a weight loss diet assume that adding nuts can make them gain weight. To bust this idea, a lot of studies have been conducted over the years.
One particular study involving 8865 men and women over a 28-month period found that those who ate two or more portions of nuts every week increased their chances of losing weight by 31% compared to the placebo group. Another review involving 36 studies reported that taking nuts is not associated with increased body weight, waist size or BMI.
In a controlled study, where the participants adhered to a strict diet, the inclusion of different types of nuts to their diet did not lead to changes in body weight. More importantly, where the nuts were included in a diet of people on an unrestricted diet, nut consumption did not cause weight gain.
A study involving 65 obese patients compared a low-calorie diet which has complex carbs to a low-calorie diet enhanced with nuts.
They took equal amounts of cholesterol, calories, protein, and saturated fats.After a 24-week period, the people on the almond diet had reduced weight by 62%, fat mass by 56% and waist circumference by 50%. The groups also experienced improved cholesterol, including reduced LDL and triglycerides. The other group did not encounter such benefits.
How Nuts Aid in Weight Loss
Nuts have a complex structure, which means that unless they are chewed up completely or ground up, a large proportion only passes the gut without digestion. As such, they are not absorbed and are lost in fecal matter. It explains why…
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