“Nuts, a storehouse of healthy fats !” but can we use them during our fat loss journey ?

 

Nuts are one of the healthiest food items. A full pack of nutrition and antioxidants. Nuts have a wide range of benefits on human word body, including protection against heart disease and diabetes with a good cardiovascular health. Meanwhile, nuts are considered as a storehouse of healthy fats and good calories. So people on their fat loss journey generally avoid using them. In the fear that it may result as a barrier in their program. So let’s check out the facts and figures and determine whether this thinking is correct or not.

• Nuts, source of high healthy calories and fat.

Nuts are high calorie food that is because the large ingredient of them is healthy fat, Which is a concentrated source of energy. About 1 gram of fat contains approximately 9 calories that is too high. Most of the fat present in nuts is unsaturated fat that is very beneficial for the body and protects against different diseases.

• Do regular eating of nuts linked to weight gain?

Several researches and studies reveal that regular eating of nuts is not associated with weight gain and not even cause it but meanwhile can prevent weight gain too.

1. In a study over, 8865 men and women for 28 months reveal that person who eat two or more portions of nuts a week have 30 % lower risk of weight gain compared to those who never use them.

2. In addition to this, studies show that people who stick to strict diet can add different type of nuts.It do not cause any weight gain.

3. Meanwhile, some results differ from person to person. Some studies also reveal that eating of nuts can increase in body weight in cases.

• Consumption of nuts can even boost weight loss.

This topic has wide range of researches. Several studies found that frequent consumption of nuts may associate to lower body weights.

1. During a study over 65 over-weighed obeys individuals who are given low calorie diet with almonds to those who are even low calorie diet with complex carbohydrates. After 24 weeks result was announced. Those who were given almond diet had 62% greater reduction in weight and BMI to those who have given complex carbohydrate type diet.

• Nuts can create a feeling of fullness.

Regular consumption of nuts and adding them to diet can help in reducing hunger and feeling full for long time. According to research, this appetite suppressing effects are due to increase in production of hormones like Peptides and cholecystokinin, both regulate appetite.

Studies represent that 54-104 % of extra calories that one consume after eating nuts can be easily cancel out by the less intake of other food due to natural appetite reduction.

• Nuts can accelerate fat and calorie pending process.

During a study, it was revealed that participants who used walnuts as fat in their diet burns 28% more calories than to those who use dairy sources for fat. Another research result an increasing of calorie burning process by 5%, when users were given peanut oil, in place of their regular oils. However, these results depends from person to person and results are just mixed.

So after going through facts and figures we can say that, nuts are incredibly healthy with good source of healthy fat and calories. Regular and periodic use of nuts and healthy diet may associate in weight gain and even can help you to lose weight.