坚果不仅可以果腹,还可以减肥呢
导读:都说坚果脂肪含量高,吃多了容易增肥。但近一些研究表明,坚果不仅可以满足食欲,还可以减肥。
Not so long ago nuts were considered a diet disaster thanks to their high fat content. But a raft of research in recent years has proved the opposite is true — eating nuts can actually help you shed excess pounds. And now a study in the journal Diabetes, Obesity and Metabolism has found that walnuts in particular contain an ingredient that can satisfy appetite, making you feel fuller for longer.
Known as peptide YY this activates an area of the brain associated with regulating hunger – with just a handful of nuts a day enough to keep it under control. Meanwhile, other research has shown that almonds can help regulate your weight.
In fact, Penn State University in the US found that people who ate 42g of almonds a day experienced a reduction in tummy fat, waist circumference and thigh fat. But although walnuts and almonds have been singled out, regular consumption of all nuts seems to help stay slim.
Indeed, a review of 31 trials in 2014 found people whose diets included any extra nuts, or nuts substituted for other foods, lost 1.4lb and half an inch from their waists. In addition, trials comparing weight loss on plans that included or excluded nuts showed that people stuck to their diets better and lost more weight when nuts were included.
So why are nuts so useful for dieters? One reason they have a positive effect on appetite is because of their high protein and fat content, both of which help curb hunger. Plus the fat that’s typically found in nuts is of the heart-healthy monounsaturated variety, which appears to target belly fat.
This means if you nibble nuts several times a week, you’re also reducing your risk of heart disease and type 2 diabetes. Scientists believe this may also be due to nut-eaters having healthier diets as nuts tend to be eaten in place of processed foods. Do you fancy experiencing some of these health-boosting nut effects?
Follow our specially created diet below for just four weeks and you could drop up to a dress size.
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