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NUTS can actually help in weightloss????

Posted Apr 18 2010 5:55am
Hey Blogger friends!! Recently I was sent this document on NUTS and thought I would share it with you all. I find it really interesting how Matt Denos (a biologist) actually documents how NUTS can help with weightloss. It makes me consider having nuts once again as part of my everyday diet. I would like to share the fact that YES when I was doing the transformation for that year "I" did include nuts in my daily diet which were usually either almonds and/or walnuts. Was never a HUGE amount but a handful. Well just something to think about!!

Article in HTML

The Truth about Nuts and Weight Loss – A Scientific Review

Nutritional experts send mixed messages about whether nuts are good for you. On the one hand, nuts are a great source of protein and their fat content is of the healthiest kind - they carry both polyunsaturated and monounsaturated fats. But with their high fat content and energy density, they are also calorie blowouts. So what's the straight story, nutritionally speaking, on nuts?

Recent scientific research seems to be coming down on the side of the nuts. Dr. Richard D. Mattes of the Department of Foods and Nutrition at Purdue University and his colleagues reviewed clinical studies on the relationship between eating nuts and gaining weight [1]. Their report contains good news for those of us who can't resist the nut bowls at those holiday parties. They reviewed previous trials that examined the relationship between consumption of nuts and body weight and they found that the evidence is nearly uniform: There is little or no weight change when various types of nuts are included in the diet. Mattes and his group concluded that “nuts may be included in the diet, in moderation, to enhance palatability and nutrient quality without posing a threat for weight gain.”

Eating Nuts Doesn't Increase Weight

Nuts do have a lot of calories per ounce, and mostly from fat. So it makes sense to assume that nuts would be fattening. But when scientists compared people who eat nuts regularly to people who don't, there in fact wasn't any significant difference in their relative Body Mass Index (BMI) [2].

Nuts are not usually included in low-fat diets, but studies show that many people find it very difficult to follow a low-fat diet consistently. Allowing a moderate level of fat (as much as 35%) in your diet and getting much of it through nuts may actually increase your chances of losing weight and also give you some heart-health benefits from better cholesterol and blood lipid levels [3].

In one study, researchers predicted that people who added 15 percent of their daily calories in nuts for six months (without changing other aspects of their lifestyles) would gain approximately 14 pounds. But in fact the men gained only about 1.4 pounds and the women less than a pound. In another study, a group of women were instructed to eat a daily amount of almonds that should theoretically have added more than 7 pounds to their weight. Again, they ate the nuts, but on average they didn't gain any significant weight.

A comparison of people on weight-loss diets found that replacing complex carbohydrates with a calorie/energy equivalent amount of almonds actually helped people lose more weight. Their BMI improved, their waists were smaller, and they had less overall fat on their bodies [4].

Why Nuts Can Even Help You Lose Weight

It seems too good to be true. You can eat something delicious that is extremely high in fat and yet not gain weight....and may even lose weight? How does that work?

  • First of all, nuts make you feel full fast. They induce a feeling of being satiated and satisfy your appetite. In relevant studies, people have reported sudden reductions in hunger [5] after ingestion of nuts.
  • Secondly, the satiety feeling of nuts consumption leads to less food ingestion in subsequent meals. This by itself offsets about 70% of the energy intake from nuts.
  • Third, nutrients contained in nuts are incompletely digested and absorbed—particularly whole nuts—so many of their potential calories just pass through your body as waste. And in the meantime they take up space and make you feel full so you may not eat other things that would have been more fully digested.
  • Fourth, chronic consumption of nuts pumps up the rate at which your body burns energy even when you are resting, also know as Resting Energy Expenditure (REE). This has been studied mostly for peanuts, so it's not certain that other nuts have the same effect. In one trial, people who consumed 500 calories of peanuts/day (this is 88 grams of raw peanuts) presented an 11% increment in REE over a 19-week period [6]. What does this mean? An average woman who is 5'6" tall and weighs 160 pounds could burn an extra 166 calories each day if she only replaces a certain portion of her normal diet with peanuts. Without further dieting, that could add up to losing 17 pounds in one year.

    Scientists are not yet sure exactly what it is about nuts that creates these beneficial effects. But the message seems clear. If you like nuts, you might just be doing yourself a favor by letting them into your diet. Eaten in moderation, they won't make you fat, and they may even help you lose weight.

Dr Mattes’ recent review study on the effect o nuts consumption on body weight stands against unsubstantiated claims that energy-density foods are problematic for weight loss and maintenance [1]. As the author explains “Nuts are among the most energy-dense foods consumed, yet the literature consistently documents little impact of the ingestion on body weight.”

Matthew Constas, PhD, is a biologist and research fellow at Washington University School of Medicine. His passion for diet and nutrition is reflected in his articles, which offer valuable insights in typically confusing topics. In his website, he reviews weight loss programs and offers a Medifast coupon and Nutrisystem promotional discount .

If you would like to check out Matts site here is the link

Thanks Matt GREAT info!!
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