Fight Cravings with this Salty Snack

By Josh Bezoni

Today I want to tell you about a healthy snack that may not only satisfy your late-night cravings, but also help you control your appetite, boost your metabolism, and torch more body fat.

But first, I want to set the record straight. Contrary to popular belief, eating after a certain time at night does NOT magically make you gain weight.

While it seems intuitive that metabolic rate would slow down during sleep, metabolism does not come to a screeching halt, leaving everything you’ve eaten destined to become unsightly body fat.

In fact, research shows that the average person’s metabolic rate is no different during sleep than during day.1,2 Not only that, daily exercise can boost sleeping metabolic rate by 11% and dramatically increase fat burning!3

This is refreshing to hear because, like most folks, you’ve probably experienced uncontrollable late-night cravings, which may partially be explained as Father Time working against you. Yep, studies show that satiety—feelings of fullness and satisfaction—actually decreases as the day wears on.4

So, what’s the craving-crushing, metabolism-boosting, fat-burning snack I mentioned earlier? Nuts!

You may think I’m “nuts” because nuts are high in fat and calories, but as much as 20% of the calories in nuts never gets absorbed by the body—not to mention that eating fat does NOT make you fat.5,6

What’s more, researchers from Purdue have found that snacking on nuts suppresses hunger, promotes satiety, leads to reductions calorie intake, and promotes increased energy expenditure.7–9

Even better, regular nut consumption has been shown to boost metabolism by as much as 11% and increase fat burning by up to 50%!10,11

Enjoy some nuts tonight—almonds, pistachios, and walnuts are great choices—and remember to eat slowly; the simple act of chewing generates important satiety signals and increases calorie burn!

References:

  1. Seale JL, Conway JM. Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter. Eur J Clin Nutr. 1999;53(2):107-111.
  2. Zhang K, Sun M, Werner P, et al. Sleeping metabolic rate in relation to body mass index and body composition. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2002;26(3):376-383. doi:10.1038/sj.ijo.0801922.
  3. Mischler I, Vermorel M, Montaurier C, et al. Prolonged daytime exercise repeated over 4 days increases sleeping heart rate and metabolic rate. Can J Appl Physiol Rev Can Physiol Appliquée. 2003;28(4):616-629.
  4. De Castro JM. Circadian rhythms of the spontaneous meal pattern, macronutrient intake, and mood of humans. Physiol Behav. 1987;40(4):437-446.
  5. Cassady BA, Hollis JH, Fulford AD, Considine RV, Mattes RD. Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response. Am J Clin Nutr. 2009;89(3):794-800. doi:10.3945/ajcn.2008.26669.
  6. Willett WC, Leibel RL. Dietary fat is not a major determinant of body fat. Am J Med. 2002;113 Suppl 9B:47S - 59S.
  7. Kirkmeyer SV, Mattes RD. Effects of food attributes on hunger and food intake. Int J Obes Relat Metab Disord J Int Assoc Study Obes. 2000;24(9):1167-1175.
  8. Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 2013;67(11):1205-1214. doi:10.1038/ejcn.2013.184.
  9. Tan SY, Dhillon J, Mattes RD. A review of the effects of nuts on appetite, food intake, metabolism, and body weight. Am J Clin Nutr. 2014;100(Supplement_1):412S - 422S. doi:10.3945/ajcn.113.071456.
  10. Tapsell L, Batterham M, Tan S-Y, Warensjö E. The effect of a calorie controlled diet containing walnuts on substrate oxidation during 8-hours in a room calorimeter. J Am Coll Nutr. 2009;28(5):611-617.
  11. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 2008;138(9):1741S - 1745S.