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Tip: A true negative calorie snack?



What is a negative-calorie food?

Stories about "negative calorie foods" abound. For those of you who are unfamiliar with fairy tales, negative calorie foods are those that supposedly need more calories to digest than they provide.

Believers often cite foods such as celery, grapefruit, and tomatoes when possible. Call it – that these foods are so fibrous that your body has to "work hard" to break them apart and digest them.

While negative calorie food is possible, theoretically nobody has found one that actually exists. If kettlebells had nutritional value and somehow managed to swallow one, they might qualify as negative calorie foods, but beyond that, there are probably none. However, certain nuts come close to qualifying as a "negative calorie" at the roundabout.

While they certainly do not need more calories to digest than they provide, the body absorbs less of their calories than the label suggests.

A recent study also suggests that walnuts and almonds consumed daily cause your body to

  Nuts

What Did Did

Scientists found 61 overweight men and women and left them 15 each Eat grams of walnuts and 15 grams of almonds a day (as a snack) for 8 weeks. A number of participants dropped out for various reasons, but 48 completed the study.

What They Found

Participants reduced waist size, hip size, and fat mass, and the "effect size" was impressively large. (The effect size is a statistical tool that allows researchers to describe the results more accurately than just say whether something works or not, and instead the effect size answers the more complex question, "How well does something work in a number of contexts?") [19659003] Subjects also had approximately 30% higher adiponectin levels than before the study and had lipocalin 2 levels elevated by approximately 18%. The former is a protein hormone involved in the breakdown of fat, and the latter is an acute stress response protein involved in inflammation.

The participants also showed a complete overhaul of their fatty acid profiles. The content of saturated fatty acids decreased, while the content of polyunsaturated fatty acids (PUFAs) increased, in particular the percentage of the beneficial omega-3 fatty acids DHA and EPA.

Use of this information

We need to look at another factor that was not discussed in the study, but plays a role in the way almonds (almonds are not really crazy, they are more closely related to the peach family) or nuts affect the body – it seems that the calories they contain end up slightly overrated because of human physiology.

While the label on an almond can tell you that there are 162 grams of calories in an ounce, it's not really. Almonds or nuts are known to be difficult to digest so you do not really absorb all the calories. We know that because some of the fat goes directly into the stool and not into the bloodstream (where it is used for energy or for deposition in fat storage tissue).

However, part of the nut is apparently digested and absorbed, and the mixed snacks that were fed to study participants influenced body chemistry and body fat in several ways. As already mentioned, the levels of the fat burning hormone adiponectin and the anti-inflammatory proteins increased. Blood chemistry improved as well as insulin sensitivity. The combination of all these things led to slimmer, healthier subjects.

To copy the fat-burning effects of eating almonds and walnuts, you eat 30 grams of it daily. That's about 10 almonds and 5 walnuts (or 10 walnut halves). Just make sure that they are roasted raw or dry and not the greasy type that is served with drinks in Opas cocktail bar.


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Source

  1. Mónica I Cardona-Alvarado, Francisco J. Ortega, Enrique Ramírez-Chávez, María E. Tejero, Jorge Molina Torres, José M. Fernández-Real, Elva L. Perez-Luque, "Consuming almonds and walnuts modifies PUFAs profiles and enhances metabolic inflammation beyond anthropometric measures," The Open Nutrition Journal, ISSN: 1874-2882 – Volume 12, 2018.

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