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In a bid to boost your fat loss goals, you’ve ditched the high sugar cereal bars and stocked up on lots of nuts to enjoy instead as healthy easy snacks.

Ready on your desk to save your grumbling stomach at 11am or your brain fog come 4pm, you feel smug with your nutrition-win. But important question—are nuts actually any good for fat loss?

Just last month, researchers found that eating a handful of nuts a day can quarter chances of heart disease and studies from Loma Linda University found that nuts could improve brain function. Oh, and they’re also a great dietary source of antioxidants, fibre, protein, nutrients and minerals.

Sure, they might have health-boosting benefits, but are they actually any good for fat loss? WH dig the digging.

ARE NUTS GOOD FOR FAT LOSS?

Hate to break it to you, but if you’re serious about shifting excess weight, the answer is no.

That’s according to researchers from New Zealand who found that restricting some healthy fats (think: nuts and avocado) can help you lose weight and keep it off.

How? ‘It’s simple: when a person adds higher energy foods like nuts to their diet, they gain weight,’ says lead study author Dr Nicholas Wright.

But what of the evidence that says unsalted nuts are a lean, mean snacking choice? Not so fast. ‘Many of these studies are calorie-controlled,’ says Dr Wright, ‘so the researchers won’t allow participants to consume nuts in a large enough amount to gain weight.’ The upshot is, giving yourself free rein to polish off a bag of cashews over an afternoon will do your get-lean target no good.

So, what’s the fix? Basically, says Dr Wright, you need to temper your love for ‘good’ fats. Still keen on those cashews? ‘If you’re looking to lose or maintain weight, keep them as a treat and stop at one small handful.’

HEALTHY FAT SNACKS

  • Walnuts
  • Almonds
  • Pistachios
  • Avocado
  • Nut butter
  • Olives
  • Dark chocolate
  • Edamame
  • Sunflower seeds

Enjoy in moderation—the recommended portion serving for nut butter is one tablespoon and for nuts, you should eat a small handful.

Hungry? Try these healthy easy snacks or read about eating healthy on a budget.

 

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