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For those looking to control their weight, there may be a simple and tasty solution: nuts. Recent studies have found that incorporating nuts into a balanced diet can help with weight control and maintenance.

Evidence on the benefits of nuts

A study by researchers at Loma Linda University found that those who consume nuts at least twice a week are less likely to gain weight over time than those who rarely or never eat them. Another study in the European Journal of Nutrition found that those who included nuts in their diets had lower body fat and BMI compared to those who did not include nuts in their diets.

It’s important to note that nuts are high in calories, so it’s not enough to just add them to your diet without paying attention to overall calorie intake. However, the high fiber and protein content in nuts can help you feel fuller for longer, which can lead to less snacking and overeating throughout the day.

The best nuts for weight control

While all nuts have health benefits, some are better than others when it comes to weight control. Here are some of the top options:

Almonds: Almonds are high in protein and fiber, which can help you feel full and satisfied. Additionally, they have been found to help decrease belly fat.

Walnuts: Walnuts are rich in omega-3 fatty acids, which have been linked to reduced inflammation and improved heart health. Additionally, they have been found to help decrease appetite and increase feelings of fullness.

Pistachios: Pistachios are a great option for snacking, as they take longer to eat due to their shells. Additionally, they are high in protein and fiber and have been found to help decrease BMI and waist circumference.

Brazil nuts: Brazil nuts are one of the richest sources of selenium, which is important for thyroid function and metabolism. Just one brazil nut can provide a day’s worth of selenium, making them a great addition to a balanced diet.

How to incorporate nuts into your diet

The key to incorporating nuts into your diet for weight control is portion control. It’s easy to overdo it on nuts, as they are calorie-dense. Aim for a handful or two of nuts per day, and make sure to include them as part of a balanced diet.

Here are some ideas:

• Add almonds, walnuts, or pistachios to your morning oatmeal or yogurt
• Snack on a handful of nuts with a piece of fruit mid-morning or mid-afternoon
• Include nuts in your lunch salad for added crunch and flavor
• Use nut butters as a spread on whole grain toast or as a dip for apple slices

By adding nuts to your diet in moderation, you can enjoy their delicious flavor while reaping the benefits for weight control and overall health. Give it a try and see if you notice a difference!

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