The high-calorie food that stops middle-age spread

Weight gain can really creep up on you as you get older. You may not even realize it’s happening…

Every year you add a sneaky pound or two. And then one day, you look at a picture of yourself 10 or 15 years earlier and think, “Woah. I was a LOT thinner.”

Now, this happens to nearly everyone with age. And it’s nothing that should keep you up at night. However, it does come with a few risks you should be aware of…

Gaining 5ish to 20ish pounds increases your risk of heart disease, stroke, and diabetes substantially. So, if you can keep your body weight stable as you get older, you’ll be better off. And I know a simple (and scrumptious) way to do that.

First, you have to ditch unhealthy foods like processed meats, French fries, and potato chips. Then you have to replace them with the one high-calorie food that can help you fend off those sneaky pounds…


A serving of nuts staves off weight gain and obesity

A new large, long-term study published in the online journal BMJ Nutrition, Prevention & Health shows that snacking on nuts can stop age-related weight gain.

The study included data from three different groups: 51,529 male health professionals between 40 and 75 years old; 121,700 nurses between 35 and 55 years old; and 116,686 nurses between 24 and 44 years old.

Researchers monitored these groups for 20 years. Every four years participants were asked for two pieces of information: their weight and how often they ate a serving (an ounce) of nuts. And guess what?

People who increased the amount of nuts they ate as they got older gained less weight and were less likely to become obese over those 20 years. In fact, if study participants traded in snacks like processed meats, refined grains, and desserts for a half serving of nuts, it prevented them from gaining a pound or two every four-year period.

Overall, snacking on nuts protected people from moderate weight gain and lowered the risk of obesity by 16 percent during each four-year period. Eating a lot of nuts (at least a half serving a day) led to a 23 percent lower risk of gaining 11 pounds.

What is it about nuts that make them so wonderful at warding off weight gain?

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They contain a lot of fiber, which makes you feel full longer. That fiber also attaches to fat in your gut, causing you to expel more calories.

There’s even evidence that the saturated fat in nuts increases the number of calories you burn while you’re resting. And there’s a theory that since nuts take a lot of effort to chew, they wear you out, so you feel less like eating other things.

So, there are lots of theories out there. But in the end, all that matters is this — nuts help you manage middle-age spread and the risks that come with it.

Go nuts for nuts right now

Are you ready to make nuts your new favorite snack?

Any type of nut does the trick, according to this latest study. So, what’ll it be?

Pistachios? Walnuts? Almonds? Pecans? Cashews? All of the above?

The best results came from using nuts as a replacement for processed snacks and from eating at least ½ an ounce of nuts per day. That’s about half a handful. So, squeeze some nuts in today before those age-related pounds start sneaking up on you.

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  1. Boosting daily nut consumption linked to less weight gain and lower obesity risk — MedicalXpress
  2. Changes in nut consumption influence long-term weight change in US men and womenBMJ Journals
Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and