Took me a lot to realise. I spent so much time on fitness forums and reading fitness articles that I missed something simple but essential: that just because a food is not associated with weight gain it doesn't make it good for weight loss.
When observational studies say that nuts aren't correlated with weight gain they mean the majority of people who eats nuts are at a healthy weight. Even when they do clinical surveys where they know exactly what participants eat, that just means healthy people don't gain noticeably when they start eating nuts.
I say nuts just like I can say cheese, raisins or avocado. The frequent consumption, as opossed to pizza, burgers or brownies, is not correlated with weight gain over the healthy range. That is, with overweight and obesity. But that doesn't mean they are useful for losing weight. It depends on your TDEE and your own self control around those foods. For example, I had to quit nuts (and ofc nut butters), dark chocolate and most cheeses to finally see results. I am short and at a healthy weight, so my TDEE isn't high. Just like that, someone with obesity might benefit from not eating very calorie-dense foods until they lose enough and then can start incorporating them.
For example, my dad used to think raw olive oil (for dressings, not for cooking) couldn't make you fat, as opossed to oil used for cooking. I had to explain to him many times until he got it that it's an observational thing, that calories are the same. Just... oil used for cooking is associated with weight gain/obesity because of the deep-fried foods, while most people can't have too much oil raw (unless we talk about dipping bread... yummmmmm).
TL;DR: for maintaining you can eat calorie-dense foods daily but for losing you might consider quitting certain ones and leaving them for special occassions.
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from loseit - Lose the Fat https://ift.tt/X1ERjmi
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