Best Foods for Weight Loss

Psychology Today had an article back in August called "Fighting Fat with Food". The article reported on a study that tried to determine which foods are most commonly connected with weight loss and which seem to promote weight gain.

I probably don’t need to tell you which foods were found to be fattening.  The very predictable list goes like this: (worst foods first)

1. Potato chips

2. French fries
3. Sugar-sweetened beverages (soda and fruit juices)
4. Unprocessed red meats
5. Processed meats
6. Sweets and desserts
7. Refined grains

However, you may be surprised at one of the foods that was in the top five for weight loss.

The study (which included more that 120,000 people over a 20-year period) showed that a moderate consumption of nuts - yes, high-calorie nuts - can actually help with weight loss.
 

Aren’t Nuts Fattening?

Although nuts have a high dietary-fat content, this fat is largely monounsaturated and polyunsaturated – the good kinds of fat.
 

In addition, the fats found in nuts stimulate the production of a chemical in the body, called cholecystokinin. This is a natural chemical that gives a satiety signal to the brain and promotes an extended sense of satisfaction after eating these fats, thus reducing cravings and causing you to eat less throughout the day.
 

Fantastic Fiber

An excellent source of fiber, a handful of nuts every day can be an effectual part of a weight loss program. Studies show that fiber not only helps to burn fat, but it also suppresses the appetite.
 

The Skinny Nut

A moderate consumption of nuts increases the body’s metabolic rate, making weight loss easier.  In fact, some studies show that nuts can raise the metabolic rate by more than 10 percent.

Researchers also say that glucose and insulin levels are more stable for those who include nuts in their diet. This is beneficial for weight loss, as large insulin swings tend to promote fat storage.

Nut Nutrition

Because nuts are rich sources of vitamins, minerals, and dietary fiber, with absolutely no cholesterol, a moderate consumption can lower your risk of heart disease, Alzheimer's disease, diabetes, and cancer.

Studies have shown that eating raw nuts, especially almonds, can reduce your cholesterol level, even when your diet is high in fat. The mono-unsaturated fat and the linoleic acid found in almonds, walnuts, and other nuts help to increase HDL concentration (the “good” cholesterol) and reduce LDL (the "bad" cholesterol).

Nuts are also a good source of vitamin E – an important antioxidant - , zinc, biotin, and magnesium.  And they contain thiamin and riboflavin, which are essential for healthy nerves.  Nuts and seeds are good sources of iron as well, offering 2 to 5 mg of iron per 1/4 cup of nuts.

Nutty Notes

* Nuts are best eaten raw, as many of the nutrients are destroyed in the roasting process. 

* Nuts can easily become rancid and should be kept in the refrigerator or freezer.

* Though they are good sources of many essential nutrients, nuts should also be eaten in moderation, since they are a concentrated food.

* Peanuts are actually a legume and not a nut.

* Almonds are especially high in calcium.

More Nuts

Want to include more of these healthful jewels in your diet? 

Try some delicious Cranberry Apple Crisp or a Tropical Smoothie for breakfast or simply sprinkle some nuts over your morning cereal.
 

Savory Walnut Balls make a great lunch or dinner. 

Macaroni Salad and Cream of Potato Soup are probably the last places you'd expect to find nuts, but I've used blended cashews to replace other fattening ingredients so you can have a rich and creamy dish without adding inches to your waistline.

And then for dessert enjoy Creamy Coconut Pie or Grandma's Christmas Bars - mmmm - luscious desserts that you don't have to feel quite so guilty about!

Want to learn more about fat-fighting foods? Subscribe to the New Measure Weight Loss Program where you'll find lots of slimming recipes (like this delicious ice cream) and many more secrets for easy weight loss.

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