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Nuts & Maintaining Weight Loss
Most importantly, only 16.4% of the folks eating nuts dropped out of the program while almost 37% of the pretzel group did. Nuts offer healthy fats and protein that keep you feeling full much longer than the simple carbs found in pretzels. And while both groups lost weight by week 12, at 24 weeks the nutty folks were more successful at maintaining the weight loss. In addition, the nut-eaters saw a decreased heart rate and an increase in their blood level of oleic acid, the main component of olive oil. It's a regulator of immune function and helps reduce lousy LDL cholesterol levels.
How to Add Nuts to Your Diet
We're fans of 14 walnut halves a day, and the "Mac 'N' Cheese-Less" (with cashews) and "Cashew-naise" recipes in the What to Eat When Cookbook. Just remember nuts are high calorie—so limit your intake to the 1.5 ounces a day the study found was so healthful. You can also check out the nut-ful recipes below!
Nuts and Berries Protein Shake
Squash With Chickpeas, Broccoli Rabe & Walnut Pesto
The Oz Family's Kale Salad With Apple, Farro and Almonds
The Guide to Buying Healthy Nuts
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