Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.
A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group (45).
Another study in 65 adults compared the effects of a low-calorie diet including three ounces (84 grams) of almonds per day to a low-calorie diet including complex carbs.
Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs (46).
Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up.
Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.
Nuts are high in fiber, protein and healthy fats. Studies show that adding nuts to your diet may increase weight loss.