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Today, millions of people are overweight and struggling to lose weight. A lot have tried many different ways to lose weight, but who would have thought that eating nuts can help restore one’s ideal and healthy weight.
Nuts like walnuts, pistachio, nutmeg, hazelnuts, and Brazil nuts are not only delicious but also packed with nutritional contents providing many health benefits such as longevity and prevention diseases.
Eating Nuts For Weight Loss
A press release for the American Heart Association Meeting Reports presented two studies with their findings of the benefit of consuming nuts for controlling weight.
One study finds that the consumption of nuts can help in reducing the risk of weight gain over the years. Although that is not precisely similar to losing weight, it might attract overweight individuals who ignore nuts due to their calorie content.
Adding one ounce of nuts to your diet in place of less healthy foods — such as red or processed meat, French fries or sugary snacks — may help prevent that slow, gradual weight gain after you enter adulthood and reduce the risk of obesity-related cardiovascular diseases. – Xiaoran Liu, Ph.D., study author.
On the other hand, another study found that consumption of Brazil nuts experience a reduction in hunger, improve responses in both insulin and blood glucose, and increase a sense of fullness.
An increase in the sense of fullness is an excellent way to reduce appetite. Hence, it helps curb a person’s appetite resulting in eating less, a great way to prevent overeating.
Moreover, improved blood glucose and insulin responses help prevent diabetes and gain weight.
Consider Nuts As Alternative To Junk Snacks
Nuts may not be excellent as a primary food for a meal, but they’re great as snacks. Hence, instead of snacking on junk foods, substituting it with nuts can an excellent option.
In the study, researchers were using whole nuts and nut butter. Hence, you have a choice to consider consuming whole nuts, which is preferred by many or as preferred by some, nut butter.
In the same press release, it was mentioned that eating a serving of nuts (any nuts) a day instead of red and processed meats, French fries, potato chips, and desserts helps control weight gain over 4-year intervals.
So, nuts are one of the healthy choices to consider maintaining a proper nutrition plan.
Nuts As Part of A Healthy Diet
It is not a new idea to consider nuts as part of a healthy diet. However, relying on nuts alone for controlling and losing weight is not a good idea, either.
Instead, make it as part of a clean and healthy eating plan. Consider it as a replacement for junk chips and sweets. It is not necessary to consume a lot of it.
In the study, an ounce or 28 grams of nuts is enough for a day’s consumption. For ease of reference as an ounce of nuts can vastly differ across many varieties of nuts.
An ounce of nuts is equal to;
- 8 Brazil nuts (medium-sized)
- 12 Hazelnuts
- 12 Macadamia nuts
- 14 English Walnut halves
- 15 Pecan halves
- 18 Cashews (medium-sized)
- 24 Almonds
- 35 Peanuts
As you see, an ounce of nuts is not a lot and can be easily a part of an entire day’s typical meal.
Moreover, pre-packing nuts into small portions such as an ounce making the above reference for quantity into single-serving bags can further prevent overeating and make sure you’re consuming just the right amount.
Of course, in losing weight, nutrition is just one part, and the other part is exercise. Exercise triggers the body to release irisin, a hormone for losing weight.
Hence, it would be a good idea to eat nuts after exercising instead of eating other foods that might sabotage your weight loss efforts. Nuts are excellent post-workout snack.
Also, nuts are among the sources of plant-based proteins, making it a good option if you don’t want proteins from meat products. And, it helps in building muscles, as well.