Cravings for crunchy snacks like chips and pretzels can derail many of us on our weight loss journeys. However, there’s a simple solution: nuts. Research shows they can help curb cravings and support our goals. Just ask 65-year-old Yvette Escribano-Sanabria, who successfully lost 78 pounds by incorporating nuts into her diet. Read on to learn more about her inspiring journey and how you, too, can benefit from nuts.
Why Nuts Are Key for Weight Loss
A study published in the Heart journal in 2020 revealed that individuals on a healthy diet lost four times more weight when nuts were included daily. Nuts also doubled the rate of belly fat reduction. Here are some key reasons for these impressive results:
Craving Eraser
Researchers at Beth Israel Deaconess Medical Center found that eating nuts activates a brain region responsible for suppressing hunger and cravings. This discovery could lead to new anti-obesity treatments.
Blood Sugar Regulation
A 2018 UCLA study indicated that regular nut consumption reduces the risk of developing diabetes by 50%. Nuts enhance beneficial gut bacteria, optimizing blood sugar levels. As blood sugar decreases, hormonal changes facilitate fat burning, especially around the abdomen.
Yvette’s Journey to Weight Loss
When Yvette Escribano-Sanabria’s doctor diagnosed her with advanced diabetes and recommended immediate medication, she felt panic. At 236 pounds and standing 5’3″, she knew her health was at risk, but she was wary of medication. Determined to find a natural solution, she sought a second opinion.
The new doctor advised her to adopt a low-glycemic eating plan to stabilize her blood sugar levels. The plan included limiting carbohydrates to one serving per meal, focusing on high-fiber options like whole grains and fruits, and balancing meals with protein, vegetables, and healthy fats.
“If a craving hits, try having nuts. They balance sugar levels and help eliminate cravings,” the dietitian suggested. Yvette was relieved to hear this, as she loved nuts. An app was introduced to track her portions, reinforcing the importance of progress over perfection.
Transforming Her Diet
Yvette recognized that her relationship with food was unhealthy. “I was a food addict,” she admitted. “From morning until night, I was consumed with thoughts about my next meal, which was always unhealthy.”
Starting the next day, she shifted her breakfast to eggs, whole-wheat toast, and avocado. For lunch, she chose soup, Greek yogurt, and fruit. When cravings struck in the afternoon, instead of chips, she reached for pistachios. “These are salty and crunchy, and I don’t have to feel guilty about eating them!” she thought. She found herself surprisingly full until dinner, which consisted of chicken, green beans, and mashed cauliflower.
Quick Results with Nuts
Yvette’s dedication paid off quickly. Her weight loss journey progressed from one pound to two, then five, and eventually ten. She explored healthy food options that included nuts, like salads topped with chicken and walnuts, apples with nut butter, and almond flour crackers.
“I feel great,” Yvette remarked during a follow-up appointment. “I’m energized, clearheaded, and finally don’t think about food all the time.” This positive change was attributed to better blood sugar control.
As her weight continued to drop, Yvette found herself fitting into smaller clothes—she moved from a size 24 to a size 10. “I feel like I get to dress younger at age 65 than I did 20 years ago!” she said.
Yvette’s Health Transformation
Today, Yvette has successfully managed to eliminate diabetes, high cholesterol, and high blood pressure—all while losing 78 pounds. “When I started to focus on my well-being, everything changed,” she shared. “It took many years for me to figure it all out, but was it ever worth the wait!”
Meals to Try While Using Nuts for Weight Loss
To follow Yvette’s successful path, aim for healthy portions of unprocessed foods and limit servings of fruit and whole grains to one per meal. Use nuts as your go-to snack and meal enhancer. Tracking your intake with apps like MyFitnessPal can also be beneficial.
Breakfast:
Toast almond-flour bread (like Base Culture brand) and top it with avocado and an egg.
Lunch:
Create a big salad topped with cooked chicken, walnuts, blue cheese, your favorite fruit, and an olive-oil vinaigrette.
Dinner:
Sauté chopped nuts and herbs in olive oil and serve them over fish with vegetables and optional beans.
Bonus Recipe: Almond Joy Whip
This nutrient-packed, candy-inspired snack makes four servings.
Ingredients:
- 2 ripe avocados
- 1/3 cup cocoa powder
- 4 tablespoons almond butter
- 4 tablespoons unsweetened coconut flakes
- 6 pitted dates (soaked until soft)
- 1/8 teaspoon vanilla extract
Instructions:
- Combine all ingredients, plus a pinch of salt, in a food processor until smooth.
- Spoon into serving dishes and chill for 20–30 minutes.
By embracing the benefits of nuts, Yvette not only transformed her body but also improved her overall health, setting an inspiring example for others on a similar journey.
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