Did you know that regular snacking of nuts can potentially help you lose weight? New research suggests that including a variety of wood nuts in your diet may not only help you shed pounds, but may also help you keep the weight off in the long run.
A new study published in the journal Nutrients found that adding in a mixture of different tree nuts – which include Brazil nuts, cashews, pine nuts, pistachios, walnuts and macadamia nuts – in a weight management program resulted in both significant weight loss and improved satiety. (Related: 15 underrated weight loss tips that actually work).
What did the study involve?
A group of 95 men and women who were either overweight or obese and aged 30-68 years were divided into two groups. One group was told to consume 1
Each participant followed a hypocaloric weight loss diet, which means that they reduced their calorie intake by approx. 500 calories daily and focused on eating more foods with a high calorie density for about three months. The study ended with a 12-week isocaloric weight maintenance program.
The result? As it turns out, both groups showed significant weight loss in the first 12 weeks, but those who continued to eat the nuts in the weight gain portion of the study were found to have increased levels of satiety. Researchers believe that this is largely the reason for the group that ate nuts also showed better weight management compared to the group that ate the pretzel. There was also a significantly lower dropout rate in the tree emergency group than in the pretzel group.
Nuts are very calorie dense, so a serving as small as 1.5 ounces can range from 240 to 300 calories. They can also help you feel fuller for longer and as a result prevent you from overindulging in “empty calorie content” (they cost you calories but provide no nutrition) later in the day.
Almonds are another popular type of wood nut that can help increase satiety and in part drive weight loss as well as promote weight maintenance. A recent study revealed it around 20% of the calories from fat in almonds are not absorbed in the digestive tract, which means the number of calories listed on the back of a box of almonds does not necessarily mean that your body will absorb so much.
The researchers in the same study also found that participants did not gain weight despite consuming more fat and calories from almonds. The most important pickup? Wood nuts, when included as a snack on a calorie-restricted diet, can be an effective way to lose weight and can also help you maintain your weight over time.
For more, check out what happens to your body when you eat walnuts.