Lose Weight with Nuts

Lose Weight with Nuts

Nuts have a good taste, are nutritious and contribute to health. They are an ideal source of "good" fats, proteins, vitamins and other beneficial substances. Scientists urge us to put them in our diet without fear.

In addition to being healthy, nuts are the perfect snack for those who want to maintain their silhouette.

According to a new study, increasing the consumption of nuts by one portion a day prevents weight gain and the risk of obesity.

This particular study, published in the journal BMJ Nutrition, Prevention & Health, has found that substituting processed foods (crisps, sausages, etc.) with nuts can inhibit our tendency to grow as we grow older.


The findings of the research

The researchers analyzed the data of three groups to reach this conclusion. The first group consisted of 51,529 male doctors, aged 40 - 75 years. The second group of 121,700 nurses, aged 35 - 55 years. The third group of 116,686 nurses, aged 24 - 44 years.

For 20 years, scientists have been watching these three groups. Every four years, participants answered relevant questions.

The findings leave no room for misinterpretation of the utility of nuts. Increasing the consumption of any nuts is associated with a lower risk of weight gain and obesity.

For example, those who increased their consumption of nuts by half a day had a lower risk of gaining 2 or more pounds over a four-year period.

In a four-year period, increasing the daily consumption of walnuts from none to at least half a portion resulted in a weight loss of 0.74 kg and a 16% reduced risk of obesity.

The higher the daily intake of nuts, the greater the weight of those involved in the research.


Source of fiber

Nuts protect the heart because of the "good" fat they contain. At the same time, however, they are rich in fiber, which makes them particularly nutritious.

In other words, nuts create a feeling of satiety and make people feel full for a long time.

In addition, according to researchers, there is evidence that high unsaturated fats in nuts increase energy consumption during rest. Increased metabolism is known to help prevent weight gain.

Another aspect put by the authors of the study is that replacing animal feed with nuts can help create a sustainable food system.



Xiaoran Liu, Yanping Li, Deidre Tobias, etc., Changes in nut consumption influence long-term weight change in US men and women, 2019, BMJ Nutrition, Prevention & Health.


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