Go Nuts to Lose Weight

The one food that is clinically proven to aid weight loss is nuts. Almonds, walnuts, and macadamias have all been tested in clinical trials as weight loss aids. Even though these nuts are a high-fat food, eating them helps people lose weight, even without cutting calories somewhere else in the diet.

The best known study of almonds as a tool for weight loss was conducted at the City of Hope Hospital in Duarte, California. Nutritionist Dr. Michelle Wien, who published her findings in the International Journal of Obesity and Related Metabolic Disorders, recruited 65 adults who were on a traditional, calorie-restricted diet for losing weight. She asked half of her volunteers just to follow their low-calorie diets. She asked the other half to eat a handful (about 3 oz or 85 grams) of roasted or raw almonds every day.

Dr. Wien was only expecting that almonds in the diet would lower cholesterol. She was surprised when, six months later, the weight loss dieters in the almond group had lost 56 percent more body fat and 62 percent more weight. This was better than the results of most diet pills.

Why would eating almonds help weight-loss dieters lose more weight. Dr. Wien speculated that:

• Almonds provide crunch and texture. Eating foods with different textures and "mouth feel" satisfies appetite.
• Almonds are a good source of anti-inflammatory omega-3 essential fatty acids. The essential fatty acids in almonds reduce swelling in fatty tissues allowing fluid trapped in layers of fat to circulate into the bloodstream so it can be urinated away.
• Almonds take a lot of effort to chew. The dieters just got tired of chewing.

There is some evidence that even though almonds are a high-fat food, the fat they contain simply does not get absorbed. Almonds are not just high in fat. They are also high in fiber. The fiber in the nut keeps the fat from coming in contact with the intestinal wall so it just gets flushed away.

Almonds also improve cholesterol levels. Of all the commonly eaten tree nuts, they are highest in the cholesterol-lowering fat known as oleic acid, the same fatty acid found in olive oil.

The oleic acid content of the nuts can cause the liver to make less cholesterol without causing it to make less ubiquinone (also known as coenzyme Q10). They reduce the rate at which low-density cholesterol is oxidized into the form that sticks in the linings of arteries and attracts white blood cells that get stuck with it.

What about just eating more almonds if you aren't on a diet? Researchers in Australia found that adding 3-1/2 oz (100 grams) almonds to the daily diet resulted in the loss of about 1 pound (450 grams) of weight a month, even when total calories increased. There may be limits to how many almonds you can eat every day and get this effect (eating a pound of almonds a day wouldn't necessarily help you lose 5 pounds a month), but the reason seems to be the effects of the nuts on inflammation. Similar findings have been found for walnuts and macadamia nuts consumed in moderation.

What if you just can't eat nuts? Is there an easy weight loss method for you? Try prepackaged meals, not necessarily meals you heat up in the microwave.

Having someone else count the calories for you helps you stick to your weight loss goals if you can't eat anti-inflammatory foods like fish and nuts. But if you do not have allergies, don't be afraid to go a little nuts on your next weight loss diet.