Get access to everything we publish when you sign up for Outside+.
Sure, nuts have protein and fiber, and are even recommended as part of a heart-healthy diet (according to the National Heart Lung and Blood Institute). But for those of us trying to slim down for that next big race, the nut has been sidelined because of its high fat content.
However, an article in The Journal of Nutrition notes that various clinical studies have found little to no weight gain when nuts are added to a diet over the course of one to six months. Why doesn’t the fat stick? The article concludes that nuts’ high satiety properties leave people feeling fuller. There is also some data that suggests that by regularly consuming nuts, dieters increase the rate at which they burn calories—even at rest.
So grab a handful of peanuts or almonds the next time you need a protein fix before that run—guilt free.