Nuts – Do They Work For Fat Loss

Due to the constant advancement of science and technology, new and new facts related to health and fitness is coming into the limelight. One of the recent and important facts is that nuts can aid in fat loss to a great extent. There are several clinical studies that have proven this fact and there are several studies that are still working on this aspect.

Research Proves that Nuts can lead to Weight Loss

One of the premier institutions, Harvard University has conducted several research based clinical studies that show that different types of nuts including peanuts can be part of a healthy diet and greatly help men and women in fat loss. In December 1999, a study was published in the Journal of Clinical Nutrition, which outlined the fact that diets consisting of high amount of monounsaturated fat in the form of peanuts or even peanut butter and olive oil has a far superior effect on fat loss vis-à-vis low-fat diets.

The classification of peanuts in the USDA Food Guide Pyramid is in the category of high protein diet. It has also been mentioned in the same category as fish, meat, poultry, eggs, and dry beans. The truth is that peanut is a plant-based protein and hence it doesn’t have any cholesterol unlike in animal-based proteins. In fact, peanuts contain a higher percentage of good un-saturated fats vis-à-vis saturated fats and hence they are shown at the bottom of Vegetarian and Mediterranean Food Guide Pyramids.

Another clinical test performed at Florida in March 2004 as a part of the The Ram Nut Diet™ program showed consistent and considerable fat loss benefits for the participants. Founder of the The Ram Nut Diet™, Leonard J. Ram is a M.D., of Florida Gastroenterology Specialists, P.A. He has documented the clinical results showing weight loss week after week. There were more than a dozen participants who were a part of the diet program for over 90 days and the average fat loss recorded each week was one pound. Most of the participants of the clinical program have lost an average of 17lbs-21lbs in about 4 weeks.

The Brigham and Women’s Hospital with assistance from the Harvard School of Public Health (HSPH) conducted a research on October 5, 2001. As a part of the research, one-half of the participants were made to eat a low fat diet while the other half were made to eat a moderately fat diet that included nuts. All the participants were provided specific guidelines and they had to consume approximately 1,200-1,500 calories. The participants consumed nuts in salads instead of croutons. Nuts consumed by participants included almonds, cashew nut, peanut, and walnut. At the end of the study, it was found that those who consumed nuts recorded consistent fat loss throughout the program period.

An Insight into Nuts

Nuts whether it is a peanut, walnut or almonds; they are considered to be a high source of fiber, protein, and certain essential oils. But in order to achieve fat loss and maintain a healthy diet, you should consume a handful of nuts. Twice a week is good enough because too much of nuts can also create problems.

Here is a note of caution: if you have any kind of allergy to any particular nut then it is always better to avoid eating any of them. You can always find other options for fat loss.

The best time to consume nuts is during a mid afternoon meal, or a small snack session between lunch and dinner.

Nuts are natural and tree products and some nuts like almonds, cashew nut and hazelnut, have a high quantity of magnesium. Apart from the fact that nuts can assist in fat loss, they also assist in taking care of future health problems. Some of the medical conditions that can be caused due to lack of magnesium include weak muscles, low energy levels, and fatigue. Most of the commonly available nuts are considered to be a good source for vitamin E, which is great for the skin like Brazil nuts.

Here is a table that outlines the calorie content that each nut has and the content of fat as well.

Nut type Calories Fat

Almond 610 56g

Brazils nuts 679 68g

Cashew nuts 615 50g

Chestnuts 175 3g

Coconut 626 65g

Hazelnut 659 64g

Peanuts 570 46g

Peanut Butter 630 54g

Pecan nuts 680 70g

Pine nuts 694 69g

Pistachio nuts 340 30g

with the shells

Walnuts 690 69g