What should you include in your diet if you want to lose weight?

We are wrongly afraid of them. The reason for the nuts

A new study suggests that those trying to lose weight should consider eating a handful of nuts now and then.

Those who ate 40 to 85 grams of almonds, peanuts, pistachios, or walnuts per day on a reduced-calorie diet lost more weight than those who ate the same diet without nuts.

In fact, those on the “nut-enriched” diets lost 3 to 16 pounds more than those on the nut-free diet.

“People often avoid nuts when trying to lose weight because they think the calories and fat in nuts can contribute to weight gain,” said Alison Coates, senior research fellow at the University of South Australia.

On the contrary, it seems that nuts can help curb hunger more effectively.

How they help you lose weight

Nuts are rich in healthy unsaturated fats, plant-based protein and dietary fiber, which help us feel full and limit excess calorie intake, the university said in a statement.

In addition, “hazelnuts are associated with improved cardiovascular and metabolic health, better gut health, and better cognitive performance,” he said.

For the study, researchers analyzed the results of seven randomized controlled trials involving diets that restricted food intake from 240 to 1,000 calories per day. The studies lasted between one month and one year and involved 676 people who were overweight or obese.

None of the studies showed that nuts prevented weight loss, the researchers found, while four studies found that nuts actually helped people lose more weight.

The review was published in the journal Nutrition Research Reviews.

“Nuts are an important part of many people’s diets because they have a taste and texture not found in other food groups, and they are also a healthy snack,” said Sharaya Carter, one of the study authors. , a researcher at the University of South Australia.

“For people who enjoy eating nuts, knowing that they can help them achieve their weight loss goals while improving overall health is a huge plus,” Carter said

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