Why eating Nuts helps with weight loss

Many people leave nuts out of their eating disorders level, when you try to lose, because they think they are too high in calories. However, this is a big mistake.

It is obvious nuts are high in calories, but studies show that those who eat nuts regularly tend to have a lower BMI in comparison with those who do not.

In a study published in Journal of American College of Nutrition, told 81 healthy adults to supplement their diet with almonds each day (320 calories worth); no further instructions on food intake was. After six months increased average body weight of only 0.57 kg.

Another study published in the British Journal of Nutrition, looked at 20 healthy, overweight women who were given 65 grams almonds 10 weeks. Weight gain was predicted, but instead went their weights on average from 155.9 pound to 154.6 pounds. The researchers concluded that a daily (340 calorie) notification almonds can be included in the diet with limited risk of weight gain

It seems so clearly the effects of nut consumption on weight is negligible, or not existing.

Also, remember that in these studies participants was not on any kind of diet. They simply added nuts to their normal way to eat.

Another study, published in International Journal of obesity related Metabolic Disorders, looked at 65 is overweight or obese individuals and compared the effect of adding 84 g almonds per day, verse self-selected complex carbs. They found that the Almond-enriched, low calorie diet will lead to greater reductions in body weight, BMI, waist circumference and fat mass.

The evidence is pretty compelling propose nuts can and should be included in your regular or weight loss diet, without fear of, the heavy weight.

1. The Nuts is satisfactory
When you eat nuts your appetite is reduced, and this means a reduction in energy intake of subsequent meals in the course of a day.

2. Not all fat is absorbed
Not all of the fat contained in nuts is effectively absorbed by the intestine. It is proposed that up to 20 percent of the lipid content of nuts will be lost in the stool, which is about 10-20 percent of the energy contained in nuts.

3. Nuts stimulate metabolism
Some studies indicate that nuts may increase metabolic rate by more than 10 percent.

To think of weight loss which just calories in, calories out is a gross simplification of reality. And when you focus too much on the calorie intake, if often leads to a low calorie diet, which not necessarily healthy (e.g. so-called "diet" foods). Also these foods do not meet your appetite, which means that you are always hungry, and therefore yo-yo dieting is inevitable.

The key with add nuts to your diet is to eat them instead of the rather than in addition to less nutritious foods that you can already eat.

So, rather than binging on carb-heavy snacks between meals, go for a handful of raw, unsalted nuts, and not feel guilty about it.

The number nuts of in a 1 oz (30 g) serving:

Almonds: 20-24Brazil nuts: 6-8Cashews: 16: 18-18Hazelnuts-20Pecans: 18-20 (halves) Pine Nuts: 150-157Pistachios: 45-47Walnuts: 8-11

Image source: Egahen