Its obvious nuts are high in calories, but studies show that those who eat nuts regularly tend to have a BMI lower compared with those who do not.
In a study published in the journal of the American College of nutrition, 81 healthy adults told to supplement their diet with almonds every day (320 calories worth); no more instructions on food intake were given. After six months the average body weight increased only 0.40 kg
Another study published in the British Journal of Nutrition, looked healthy 20 overweight women who received 65 grams of almonds for 10 weeks. Predicted weight gain, but instead their weights were on average 155.9 154.6 pounds pounds. The researchers concluded that a daily ration of (340 calories) almonds can include in your diet with limited weight gain risk
So it seems clear that the effects of the consumption of nut on weight are insignificant or non-existent.
In addition, remember that in these studies, the participants were not any kind of diet. Simply added nuts to your normal way to eat.
Another study, published in International Journal of obesity related metabolic disorders, had looked 65 overweight or obese individuals and compared the effect of the addition of 84 g almonds by day, complex carbohydrates chosen car verses. They found that the almond-enriched, low lead calorie diet to a further reduction in body mass index, body weight the circumference of the waist and fat.
The evidence is very strong to suggest the nuts can and should be included in your regular or weight diet loss without fear to gain weight.
1 Nuts are satisfactory
When eating nuts reduces appetite and this means a reduction in energy consumption in subsequent meals over the course of a day.
2. Not all fat is absorbed
Not all fat contained in nuts efficiently is absorbed by the intestine. It is suggested that up to 20 percent of the lipid content of nuts you will lose in the stool, which is around 10-20 percent of the energy contained in nuts.
3 Nuts stimulates metabolism
Some studies have shown that nuts can increase metabolic rate by more than 10 percent.
As just calories in thinking about weight loss, calories out is a gross simplification of reality. And when focus too much on calories, if often leads to a low calorie diet, that is not necessarily healthy (for example, called "diet" foods). Also, these foods do not satisfy appetite which means that it is always hungry, and therefore, the diet of I - yo is inevitable.
The key with the addition of nuts to the diet is to eat them instead of instead of than less nutritious foods that you may be eating.
Thus, rather than bring in carb-heavy snacks between meals, go for a handful of raw, nuts without salt and don't feel guilty for her.
Number of nuts in a 1 oz (30 g) serving:
Almonds nuts: 20-24Brazil: 6-8Cashews: 18Hazelnuts-16: 18-20Pecans: 18-20 (halves) Pine Nuts: 150 - 157Pistachios: 45-47Walnuts: 8-11
Image source: Egahen
