Discover tips on peanut butter in a weight loss diet and how to eat peanuts and peanut butter so that it is sustainable for the diet!
Tips on peanut butter in a weight loss diet
Do you like to eat peanut butter? If you are trying to lose weight, it may not be so wrong. Some experts and researchers recommend peanut butter to lose weight. But if you want your peanut butter diet to be successful, you have to follow some smart rules.
Peanut butter and weight loss
Peanut butter brings health benefits. At the same time many dieters avoid eating it because of its high caloric density and fat. In some brands, there may be also added sweeteners.
This is basically why it is excluded in slimming diets. Peanut butter contains about 190 calories in a serving of 2 tablespoons, with 144 calories from fat.
Researches has shown that snacking with peanut butter can be an effective way to control hunger without gaining weight. Why does it work? Because peanut butter gives a feeling of satiety and therefore reduces appetite. Furthermore, one study found that women who included more nuts and peanuts in their diet were less likely to gain weight over an eight-year period.
When trying to lose weight, it is important to observe what type of fat to take. But assessing to incorporate peanut butter into your diet can actually curb your appetite and prevent overeating. And what happens when you stop eating too much? You lose weight!
The diet that includes peanut butter
A study by Purdue University showed that those who ate peanuts and peanut butter were able to maintain a diet that did not make them gain weight. Even when these high-calorie foods were consumed.
The study gives more hope to dieters who like to nibble dried fruit and would not want to ban them from their diet.
The researchers found that peanuts and peanut butter produce a pleasant sense of satiety even several hours after eating. When the participants ate other snacks like rice-based desserts, the hunger returned within half an hour.
The research also supports previous studies in both the short and long term that indicate that regular consumption of peanuts does not cause weight gain.
Healthy fats for a healthier heart
Purdue research and other studies suggest that you might benefit from the types of fats you eat when you eat nuts and peanut butter in moderation. Study participants who ate peanut butter reduced their consumption of saturated fats and increased their intake of monounsaturated and polyunsaturated fats.
Monounsaturated fats increase "good" cholesterol levels without increasing total blood cholesterol. This and other factors may be the reason why the consumption of dried nuts is associated with a lower risk of incidence of metabolic syndrome and heart disease.
How to eat peanuts and peanut butter so that it is sustainable for the diet
How can you add peanut butter to your diet and keep the caloric deficit needed to lose weight? It's all about eating peanut butter in moderation. A single serving of American peanut butter is worth two tablespoons.
You can eat peanut butter on a single serving of wholemeal bread or together with fruit or vegetables. The Peanut Institute suggests sprinkling roasted peanuts on a salad just like you would do with oil seeds.
Here are some ideas to incorporate peanut cream into your diet:
Dip the apple slices into a tablespoon or two of peanut butter. Peanut butter can be distributed on a banana cut in half lengthwise. A handful (30 grams) of peanuts to eat as a snack. Spread the peanut butter on the stalks of celery.
You can add peanut cream to your low-fat yogurt and fresh fruit. Peanut butter goes well with wholemeal bread or rye bread. Try peanut butter on toast or add it to this muffin with buckwheat for breakfast. Spread peanut butter on crackers without salt or wholemeal crackers. Try peanut butter spread on corn tortillas. Peanut butter can be spread on rice crackers or to garnish popcorn.
Eliminate hydrogenated fats and added sugars with natural peanut butter
Another tactic is to eliminate fat and added sugars by buying it without additives or making peanut butter at home. To save on peanuts, you can buy them at the market and then put them in a seed mill, to make your own peanut butter at home. You can prepare it as you wish, salt it, sweeten it and correct it as you wish. You'll find out that natural peanut butter mixes better in smoothies.