5. Eat Healthy Nuts
Nuts are crunchy, salty—and no longer forbidden. Even though nuts are fatty, they may help you shed weight, according to a number of studies. Researchers believe that the healthy fat in nuts helps people feel full, and the protein may use up calories as it digests. Large studies have found that people who eat nuts regularly have lower BMIs than those who don’t. In a study of 65 obese adults at City of Hope National Medical Center in Duarte, California, for example, one group added 90 grams (3 ounces) of almonds to a 1,000-calorie liquid diet; another group added complex carbohydrates like popcorn or baked potatoes. Both groups ate roughly the same number of calories and amount of protein, but the almond diet had more than double the fat, primarily healthy monounsaturated fat. Over 24 weeks, the people on the almond diet reduced their weights and body mass indexes by 18 per cent compared with 11 per cent in the carbohydrate group. Both groups lowered blood sugar, insulin levels, and insulin resistance, which can lead to weight gain—but almost all the diabetic participants in the almond group were able to control their blood sugar on less medication, compared to only half of those in the carb group.
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