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Jun 13

The #1 Nut to Help You Lose Weight, Recommended by Dietitians – EatingWell

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Nuts are high in calories and fat, so should you avoid them if youre trying to lose weight? Luckily, you shouldnt! Studies have shown that people who include nuts in their diets experience great metabolic health benefits. In fact, a review found that people who regularly eat nuts have less weight gain and a reduced risk of obesity.

Registered dietitian Bianca Tamburello, RDN, with Fresh Communications, says, Nuts are a great food for weight loss because theyre packed with healthy fats, which boost satiety, and protein and fiber to keep you full. But she does note, Nuts are nutrient-dense and pack a good amount of calories per serving, but this is not a reason to avoid them. Be aware of portions and aim for one to two servings per day, she adds.

All nuts are wholesome foods perfectly packaged by nature, and each one provides health benefits. Yet, when it comes to weight loss, well have to go with almonds as the best nut to help you lose weight. Lets dive into the reasoning.

If youre looking for a satisfying snack to improve your health while losing weight, look no further than almonds. With almonds, you know youll be giving your body a boost of quality nutrients that may aid you in your weight-loss goals. Almonds are great for weight loss for several reasons.

Fiber is an important nutrient in most diets, especially knowing the average American only eats about half of the daily recommended amount, says Samantha MacCleod, M.S., RDN, a registered dietitian with Fresh Communications. If you are trying to lose weight, fiber can be important because it helps you to stay fuller and more satisfied for longer. Two ounces of almonds contain over 7 grams of fiber. Additionally, high-fiber foods like almonds have been shown to help reduce inflammatory molecules in the body, such as interleukin-6 (IL-6) and tumor necrosis factor (TNF). Fiber-rich foods like almonds are also associated with improved metabolism, a lower risk for heart disease and type 2 diabetes, better digestive function, and possibly even a lower risk of colon cancer.

Almonds are high in anti-inflammatory plant compounds called flavonoids, polyphenols and proanthocyanidins. Research has found that almonds, particularly their skin, may have even more antioxidants than previously thought. Foods with anti-inflammatory benefits, like almonds, help support weight loss since evidence shows that excessive weight can lead to or can be caused by chronic inflammation. This increases your risk of metabolic conditions such as type 2 diabetes and insulin resistance. Data has also shown that eating almonds may help balance your microbiome, contributing to reduced inflammation. MacCleod also notes that the fiber in nuts can help keep blood sugar levels stable, which also helps reduce that pesky inflammation.

Your body is constantly rebuilding and maintaining your bones, muscles, cells and tissues, and it needs protein to do it. Tamburello notes that over-restricting food, a common mistake when losing weight, can lead to eating too much later on. Foods high in protein slow down digestion, keeping you full. Additionally, protein is key to maintaining your muscle mass. Muscle mass is a metabolically active tissue that helps increase your basal metabolic rate (BMR)how many calories your body needs for basic functions. A higher metabolic rate leads to burning more calories. Two ounces of almonds have over 12 grams of protein, making them a great high-protein food to help you maintain your muscle mass.

Almonds are a good choice if youre ready to include nutritious and delicious foods in your diet to help you lose weight, but any nut can help you with your goals. If you enjoy another nut more than almonds, feel free to make a swap. Other great options are:

Even though almonds and other nuts are high in calories, they have plenty of health benefits that can aid you in your weight-loss journey. MacCleod says, Generally speaking, nuts are high in fat and can be calorie-dense, but that does not mean you should exclude them from your diet if you are trying to lose weight! And as weve seen here, the health benefits go beyond weight loss for overall health.

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The #1 Nut to Help You Lose Weight, Recommended by Dietitians - EatingWell

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