Nuts May Be Your Best Snack to Help Maintain Weight Loss — Here's Why

It could also help lower your heart rate and bad cholesterol.

Nuts May Be Your Best Snack to Help Maintain Weight Loss — Here's Why

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).


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

This afternoon protein shake recipe will help balance your blood sugar levels. www.doctoroz.com


Squash With Chickpeas, Broccoli Rabe & Walnut Pesto

This quick and easy recipe can be ready in under an hour. www.doctoroz.com


The Oz Family's Kale Salad With Apple, Farro and Almonds

This kale salad recipe is the perfect side dish for your weeknight dinners. www.doctoroz.com


The Guide to Buying Healthy Nuts

Find out how to make sure you're adding nutrition — and not extra calories — to your diet. www.doctoroz.com

Feel out of control of your eating habits? Or perhaps you feel you control your eating a little too much? Mallika Chopra, a meditation and wellness coach — as well as the author of numerous mindfulness books for kids and adults, leads you in this simple and calming meditation to focus on nourishing your body and mind.

For more mindfulness tips from Mallika, check out her website and her book "Living With Intent: My Somewhat Messy Journey to Purpose, Peace, and Joy."

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