Weight loss diet: Eating walnuts makes you feel fuller | Express.co.uk
Many people start weight loss plans by removing foods they enjoy. Research from 31 long-term studies shows that most people lose 5 to 10 percent of their weight at first, then gain more back. Experts explain that strict restriction is hard to maintain. A more helpful method is to focus on what you can eat. This change in thinking supports consistency and enjoyment.
One study compared two groups of adults with obesity. One group tracked calories. The second group practiced intuitive eating and paid attention to hunger signals. After six weeks, the intuitive eating group lost more weight. They did not feel deprived and stayed consistent.
There is one food that may not be exciting but has strong evidence behind it. Walnuts have been linked to weight loss when eaten daily. Research published in 2025 in Nutrients found that adults who ate 45 grams of walnuts per day reduced their waist size in four weeks. The study included 22 people and showed measurable change.
Dr. Karol Watson of UCLA says walnuts help because they contain insoluble fiber. Insoluble fiber adds bulk to stool and moves through the stomach without dissolving. She says this can limit weight gain and improve the gut microbiome. It may also reduce inflammation, which supports overall health.
Soluble fiber works differently. It becomes a gel in the digestive system and helps lower cholesterol and blood sugar. Dr. Asimin Cheema from Your Doctors Online explains that soluble fiber acts like a sponge. It absorbs cholesterol in the gut. Instead of entering the bloodstream, the cholesterol leaves the body as waste. This reduces LDL levels.
Walnuts also provide protein and polyunsaturated fats. These nutrients make you feel full. A small handful is more satisfying than snack foods high in sugar and low in nutrients. Dr. Marschall Runge recommends replacing high-calorie snacks with walnuts instead of adding them on top of your current diet.
Walnuts support heart health in other ways. Lower weight reduces stress on the cardiovascular system. Their beneficial fats also matter. Walnuts contain ALA, a plant-based omega-3. Dr. Cheema says inflammation in blood vessels makes cholesterol stick more easily. ALA helps cool this inflammation. This supports healthier arteries and improves blood fat profiles.
Walnuts are rich in antioxidants as well. These compounds slow down oxidation of cholesterol. Dr. Watson says this reduces plaque buildup. Dr. Cheema adds that antioxidants neutralize free radicals. Free radicals damage cells. He compares antioxidants to an added layer of protection that keeps arteries clearer.
Walnuts are helpful, but they are one piece of the plan. Daily habits still matter. Regular exercise, quality sleep, stress management, and balanced meals all play a strong role in long-term results. Reaching for walnuts instead of processed snacks is a simple change that supports measurable progress.
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