We’ve all been there; you pull on your pants in the morning to find they’re a little…tight. They still fit, but they’re definitely a little snugger than they used to be. Maybe you’re not even looking to drop a few pounds; you just want your weight to be steady. Well, there’s a snack for that, according to science.
Stop buying low-fat, and turn to regular peanut butter! The healthy, filling fat in peanuts will keep cravings at bay and, according to a recent study, help lower your BMI and ward off weight gain. Let’s recap that: You not only get to have a snack but also get to enjoy the creamy deliciousness of this classic spread.
Researchers gave two sets of students in the Houston area peanut butter-based snacks either three to four times a week or fewer than once a week for a period of 12 weeks. The students then continued the snacking habit for an additional 12 weeks. After the 6 months, researchers found that the group who snacked on the creamy spread more frequently had lowered their overall BMIs, while the group that barely got the snack had not.
While this isn’t an invitation to dive into the jar with a spoon–we’re guilty of this, too–it is a relief to not have to shun the yummy spread most of us have a soft spot for. So stop gritting your teeth through a veggie-based snack if it’s not your cup of tea, and break out the PB and an apple. Your waistline–and taste buds–will thank you.
+via <a href=”https://www.sciencedaily.com/releases/2016/03/160304092016.htm” target=”blank”>ScienceDaily+_
NEXT: See the best nuts to eat for weight loss in the photos below.
Walnuts are nutritional powerhouses, loaded with antioxidants and omega-3 fatty acids. Eating 14 walnut halves a day for a few months can help blast belly fat, according to a study published in the Nutrition Journal. It can also lower the levels of blood fats (triglycerides) and raise good cholesterol, HDL, which is good for your heart. Another perk: Walnuts, with their anti-inflammatory properties, can protect against certain types of cancers.
A study in the International Journal of Obesity found that a quarter-cup of almonds--along with a diet rich in fruits and veggies--helped overweight and obese adults shed pounds after just two weeks. Those who kept noshing on these nuts for 24 weeks reduced their weight and BMI by a whopping 62 percent. Almonds, high in fiber, can also boost the good bacteria in your gut, which aids in digestion and regularity.
Pistachios are known as the skinniest of nuts: 50 pistachios contain 160 cals and 14 grams fat. Researchers at UCLA studied two groups of people who were on a low-calorie diet: one group snacked on pistachios, the other on pretzels. After a month, the pistachio-eaters had shaved a point off their BMI--and lowered their cholesterol levels too.
Just two Brazil nuts give you the daily amount of selenium your body needs to keep your thyroid functioning. Lower levels of the mineral means your thyroid has a tougher time making the hormone it needs to regulate your metabolism, and that can make it harder for the body to burn calories. Brazil nuts are also rich in antioxidants as well as vitamin E, which can boost your immune system too.
We tend to think of peanuts as bar food, or the munchie of choice at baseball games. But peanuts are high in antioxidants--as high as strawberries and blackberries. What do antioxidants have to do with weight? They protect the body from inflammation, which can cause damage to our cells. If our cells are healthy, they're more efficient in doing what they need to do, including boosting our metabolism so our bodies are faster at converting food into energy.
Hazelnuts come from the same family as walnuts, so they have similar weight-loss properties. They are high in monounsaturated fats, which can help manage blood sugar and lower your chance of developing type 2 diabetes. They're also rich in vitamin E, which can protect your eyes against cataracts and macular degeneration.
Although they're high in calories, macadamia nuts are the richest in the good type of fat. A University of Pennsylvania study found that adding these nuts to your diet could lower your cholesterol and triglyceride levels, both of which contribute to weight gain (especially the fat accumulated in your abdomen).