This is how nuts contribute to weight loss or maintenance

This is how nuts contribute to weight loss or maintenance

The inclusion of a mixture of nuts in a weight control program contributes to significant weight loss and an improvement of satiety, according to a randomized and controlled study published in the scientific journal Nutrients.

To reach this conclusion, researchers at UCLA (USA) compared 95 overweight or obese men and women between the ages of 30 and 68. According to Europa Press, all of them consumed 1.5 ounces of mixed nuts or a pretzel snack. Both snacks contributed the same number of calories, as part of a hypocalorie weight loss diet for 12 weeks. Afterwards, a similar weight maintenance program was carried out for another 12 weeks.

Nuts are satiating

The result, participants experienced significant weight loss: in 12 weeks, they lost between 1.6 kg and 1.9 kg; in 24 weeks, between 1.5 kg and 1.4 kg, in the groups of nuts and pretzels snacks, respectively.

In addition to weight loss, the nuts also made them feel full. Satiation was significantly higher at the end of week 24 in the mixed group of tree nuts, and there was a tendency towards greater weight maintenance compared to the pretzel group.

1.5 ounces of nuts

Dried fruits (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and nuts) are a great source of protein, healthy fats, and fiber. This makes them so satiating and can be an important reason why we saw less weight gain in the group of nuts during weight maintenance, and a significantly lower drop-out rate compared to the pretzel group, says the lead researcher, Dr. Zhaoping Li, professor of medicine and head of the UCLA Clinical Nutrition Division, in statements collected by Europa Press.

We know that most people get about 25 percent of their daily calories from snacks, and a large proportion comes from desserts, sugary drinks, sweets and snacks. Replacing only one of these snacks with 1.5 ounces of nuts can have a positive impact on weight and health in general, said this specialist.


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2025-07-18