Weight loss is a crucial factor for bodybuilders, athletes, and ordinary people. In any case, this can be a daunting task. While some can easily lose weight, for others it can be a real challenge. Studies at San Diego Medical School show that the key to maintaining and losing weight can be as simple as a handful of these miracle nuts.
They are useful both for overall health and by encouraging other healthy eating habits.
A recent study published in the Journal of the American Heart Association states that a handful of walnuts, consumed daily, can help maintain your weight.
The researchers examined 245 overweight and obese women between the ages of 22 and 72 and put them in a one-year program to study their weight loss. Each group was given a random diet with higher fat content, a low-fat diet or a diet consisting of high carbohydrates and finally a diet of walnuts, a higher fat content and a lower carbohydrate content.
What about walnuts group, they were given a handful every day. After six months, the women who ate walnuts lost the most weight. Besides, women improved their cholesterol levels compared to the other two groups.
Evaluating the data, researchers believe that the group that used a low-carb, high-fat diet, ate foods that were high in monounsaturated fats, or “good fats,” found in foods like avocado, olive oil, and walnuts. The nut-rich diet provided more polyunsaturated fats.
That's what's special about walnuts. Walnuts are the only nuts where fat is polyunsaturated, including a significant amount of alpha-linolenic acid (ALA). ALA is a derivative of the omega-3 fatty acid, which is commonly found in fish, which helps the body improve its function.
In order for us to get the required dose of omega-3 fatty acid, we must eat plenty of fish, take fish oil supplements, or use products containing omega-3. Walnuts have been shown to have these polyunsaturated fats, which are omega-3 fatty acids, providing the same benefits as improved cardiovascular function and weight loss.
Keep in mind that this study was mainly focused on women. It should also be noted that men did not participate in this study.
In addition, the fact of including walnuts in the daily diet is a simple strategy to address the problem of reducing nutrient intake in the elderly. Walnuts also contribute to the prevention of cardiovascular diseases without any adverse effect on body weight.