This fall, a myriad of weight-loss wisdom just keeps rolling in. It’s been interesting to observe the current debate between experts on whether or not squeezing lemon juice in coffee could help you lose weight. And now, this week, nutrition pros are nodding to another very simple drink mixture that they say could support your slim-down efforts.

Holistic nutritionist Kerri Ferraioli and registered dietitian Bonnie Taub-Dix, MA, RDN, CDN spoke with Insider to weigh in on this weight-loss trend, which has been making the rounds on TikTok. Keep reading to learn what this concoction is and why these nutrition experts suggest it could be worth a try if you’re looking to prevent weight gain or shed a few pounds this fall. And for more, check out our list of the 50 Best Detox Waters for Fat-Burning and Weight Loss.

We all know that staying hydrated is important to our body’s overall function. Drinking water can be a great way to support weight-loss efforts because it helps to flush fat and toxins from the body so we’re better equipped to properly process what we eat and drink.

But then, if you had a certain seed to your water, it could potentially boost your weight loss results.

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That’s right. The concept of adding chia seeds to water as a way to shed fat has been getting a lot of attention on TikTok.

The thing is, say experts, this could actually work. Ferraioli suggested to Insider that the amount of healthy fat in chia seeds can make an individual feel full fast.

Dietitian Taub-Dix added that this healthy fat combined with the protein naturally found in chia seeds can make you feel pretty satiated for an extended period of time, with the added benefit of not spiking your blood sugar.

Insider offers a suggested (and easy!) formula for putting chia seeds into your water: Pour two tablespoons of chia seeds inside a 10-ounce glass of water, then wait three to five minutes (but not much more than this) for the seeds to absorb the water and become soft enough to drink.

Just note: Some sources have suggested it’s normal if the seeds-and-water combo has a gelatinous consistency. So, this may not be appetizing for everyone! Luckily, just committing to drinking enough water per day can also help with your weight-loss efforts.

RELATED: 23 Cozy Soup Recipes That Are Perfect For Weight Loss This Fall

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When you start on a new diet, you’ll take any simple tip to make it effective, right? Well, one purported weight loss trick stirred interest on social media this week when a TikTok user suggested adding lemon juice to coffee can help torch fat faster. A British nutritionist flat-out debunked the claim… but, a veteran registered dietitian tells us, depending on how you look at this, it’s possible some people could actually see some change on the scale from this coffee-lemon juice combo.

Karen Graham, RD, CDE is a registered dietitian and certified diabetes educator for over 30 years, as well as a winner of Canada’s National Health Information Award. This week, we asked Graham to weigh in on a TikTok post by Hilda Braso, as reported by Newsweek.

Keep reading to see what this dietitian had to say, and check out Adele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds.

@life.of.hildaFinally answers for y’all ##coffeeandlemonweightlosschallenge ##coffeeandlemondiet ##coffeeandlemongforweightloss ##viral ##fyp ##foryoupage♬ The Magic Bomb (Questions I Get Asked) [Extended Mix] – Hoàng Read

In her recent TikTok post, Braso seemed to indicate she’d been putting lemon juice in coffee as part of a growing online #coffeeandlemondiet challenge for users to lose weight.

After a week of trying this, she posted to report that she’d quashed the method because it hadn’t worked. According to Newsweek, Marcela Fiuza, a dietitian and member of the British Dietetic Association (BDA), said that’s no wonder: “There is no physiological explanation that would justify mixing coffee and lemon to lose weight,” she said.

Graham’s initial take? “My immediate thought is that doesn’t sound very tasty,” the dietitian told Eat This, Not That!. “I wouldn’t want lemon juice in my coffee.”

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Graham, who specializes in diabetes education, says, “We do know that [lemon juice] decreases the glycemic index, the rate at which blood sugar is absorbed into the blood.”

So, she adds, “If you include lemon juice with a meal—salad, coffee, sprinkled on fish—it slows down how quickly you absorb the carbohydrates from all the foods in that meal. That’s well known.” Graham says this means “your sugars won’t raise as quickly, so that’s good.”

One note on this, Graham advises: You typically have to use around at least half a teaspoon for the lemon juice to have this effect on your body’s sugar uptake.

RELATED: Ways Drinking Lemon Water Helps You Lose Weight, Says Science

However, lemon juice’s effect on blood sugar “doesn’t mean it’s going to help you with weight loss,” Graham says, adding that the lemon juice-coffee blend in and of itself is “questionable” as a dieting hack.

RELATED: One Major Effect of Drinking Seltzer Water, Science Says

Graham noted a few possible reasons this lemon juice in coffee weight loss challenge could show a difference on the scale. “Maybe that cuts [an individual’s] appetite and they don’t eat as much,” she said. “Maybe that’s because the blood sugars don’t go up as high, you’re a little more satisfied. It’s indirect. It doesn’t make sense unless it’s a secondary benefit on the appetite.”

“Usually when you add lemon into something, you have to add either salt or sugar to balance that flavor in terms of recipe development,” Graham notes. In the case of dieting, she says: “Make sure there isn’t added sugar added in there.”

RELATED: The Surprising Effect Reducing Sodium May Have on Your Blood Sugar, New Study Says

“Eating is so much our mind—it’s our whole perception of what is satisfying to us,” this dietitian reflects. “So if someone feels that having lemon juice in their coffee and they notice they’re losing a little bit of weight, maybe it’s because they’ve altered something else in their behavior. If you enjoy it, do it.”

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Maybe you’ve been reading up on the surprise benefits of some of your favorite juices, like the way cantaloupe juice could seriously boost your immunity, and cranberry juice may be good for your teeth—really! Science has also identified one unexpected fruit whose juice may deliver a host of health benefits with just a tiny amount dropped into your water.

Keep reading to learn about the juice that could help you lose weight and get heart-healthier. And for more, check out the Secret Side Effects of Eating Oranges, Says Science.

Medical News Today reveals that noni is a small but mighty fruit that grows from trees in Southeast Asia, the Pacific Islands, and other tropical regions. The noni is said to hold antioxidants and other properties so powerful that it’s been used for ages in Eastern medicine modalities.

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Noni is sometimes prepared into a paste or powder or pressed for its juice for the fruit’s power to address a number of health needs. Scientific studies have found that noni’s nutrients have been shown to relieve cases of joint pain and osteoarthritis, combat free radicals that can lead to cancer, and, like cantaloupe juice, deliver Vitamin C to support immunity.

One study discovered that heavy tobacco users who drank noni juice for a month experienced a reduced risk for cardiovascular disease. Specifically, it “significantly reduced” bad cholesterol and triglycerides.

In a separate study assessing a group of non-smokers, noni juice led to a reduction in heart rate and blood pressure. The juice has also been shown to regulate blood sugar and metabolism, decrease fat in the blood, and prevent weight gain by increasing grehlin (the hormone that tells the body we’re full).

Related: Ways Drinking Smoothies Can Help You Lose Weight, Say Dietitians

Noni juice might be a Yes for your health, but observers have noted its bitter taste. The good news is that some proponents of the juice say just one ounce poured into your water (to dilute the pungent flavor) can be enough to deliver solid health benefits.

First, you may just have to do a little looking. Though noni is not commonly found at every major supermarket, a brief search suggests it’s easily available online and may also be found grocers that sell Eastern foods.

RELATED: This Super Popular Asian Fast-Food Chain Just Debuted In America

It’s always wise to check with your doctor before making a fitness or diet change. That goes for noni juice, which some research has discovered is not always ideal for patients with kidney or liver issues.

However, it’s also suggested that in some cases, these negative health effects from noni were often due not specifically to the juice itself, but to interactions between that and other ingredients individuals had also consumed.

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In an ever-growing, health-conscious society, people are always looking out for the next superfood that can contribute towards better health. Nuts are regarded as an excellent food that can contribute towards a healthy body when eaten regularly.
This article will highlight ten healthy nuts to look out for next time you are in the grocery store and their nutritional profiles. In addition, it will also detail four incredible benefits of consuming nuts and specify three nuts that may contribute to weight loss.

10 Nuts that are Good for your Health and their Nutritional Values

Adding nuts to your diet doesn’t have to be complicated. They can be eaten alone as a snack or can be added to an array of dishes. The following ten nuts can bring about significant benefits to your health and wellness. As you will notice, not all nuts are the same; some contain more calories and different macronutrient ratios (carbs, protein & fat) than others.

The following nutritional values are based on one 28g serving:

Benefits of Consuming Nuts

By adding nuts to your diet, a number of significant changes to health can occur. This section will highlight a number of benefits associated with consuming nuts regularly.

1) Consuming Healthy Fats

Nuts contain high amounts of good fats. Many believe that consuming a large amount of fat has a negative impact on the body and can increase the risk of developing chronic diseases. However, the understanding that fats are bad for you is obsolete.
It’s important to recognize that there are four different types of dietary fat-saturated, monounsaturated, polyunsaturated, and trans fats. Trans fat is found in processed food items and is detrimental to health. However, the other three types of fat are perfectly safe for consumption. Nuts are especially high in monounsaturated and polyunsaturated fats which are fats that have been linked with a number of health benefits.
These “good” fats provided the body with energy, allow for the absorption of key vitamins and minerals, maintain immune and nervous system function, insulate the body, and regulate blood pressure and clotting. Also, nuts are an excellent source of omega 3 and 6 and therefore, consuming nuts regularly can ensure that the body functions optimally.

2) Consuming Nuts Improve Heart Health

Both monounsaturated and polyunsaturated fats appear to have a substantial impact on heart health by reducing cholesterol levels. In a similar way to fats, cholesterol has been demonized over the past number of years as is often seen as the cause of a number of heart-related conditions. It is true that having a high level of cholesterol may increase your risk, however, this is dependent on the type of cholesterol.
There are two types of cholesterol, low-density lipoproteins (or LDL’s) and high-density lipoproteins (or HDL’s). Having an elevated level of LDL’s in the blood can cause plaque to build-up within the artery walls and increase the risk of cardiac-related diseases. However, having a high level of HDL’s in the blood is no cause for concern and can actually reduce the risk.
Triglycerides are a type of fat found in the blood and having a high triglyceride level can increase the risk of developing heart-related diseases and problems in a similar way to LDL’s. In addition, a high triglyceride level may also lead to high blood pressure, elevated blood glucose levels, and obesity. Extremely high levels can even begin to interfere with the liver and pancreas. Studies have shown that by regularly consuming nuts, it may be possible to reduce triglyceride levels thus reducing the risk of developing chronic illnesses.

3) Facilitates Weight Loss

Despite being high in fat and calories, nuts are incredibly healthy. Regularly eating nuts as part of a healthy diet is not associated with weight gain, and may even help you lose weight. Nuts are high in unsaturated fats, which, according to some studies, increase the oxidation of fats and thermogenesis, helping turn calories into energy at a faster rate. Also, nuts are high in fiber, which can increase the feeling of satiety and delay stomach emptying, thus suppressing hunger and making the person feel fuller for longer.

4) Nuts Contain a wide range of micronutrient

Micronutrients are simply vitamins and minerals that the body needs to regulate and maintain bodily function. An array of nutrients are required in order to produce energy and bring about nerve impulses and muscular contractions. Furthermore, micronutrients are needed for maintaining organ, bone, and immune health and function. Nuts contain a vast range of micronutrients including substances such as vitamin E, calcium, magnesium, iron, copper, folate, phosphorus, potassium, and zinc. Therefore, consuming nuts often can significantly contribute to maintaining good health and function.

5. Rich in Antioxidants

Antioxidants are compounds that prevent damage from occurring at a cellular level. By ensuring that you consume a large number of antioxidants, you can boost your immune system and reduce the risk of developing illnesses such as cardiovascular disease, diabetes, Parkinsons’, Alzheimers, and cancer. Several nuts, such as walnuts, pecans, and chestnuts, contain an extremely vast number of antioxidants and may, therefore, be useful in preventing a number of these diseases.

6. High in Fiber Contents

Fiber is a type of non-digestible carbohydrate that can be found in high quantities in plant-based foods – including nuts. Fiber is essential for digestion and therefore, it is important that you consume a diet that is high in fiber. Failure to consume an adequate amount of fiber may lead to a range of digestive issues such as constipation, irritable bowel syndrome (IBS), and diverticulitis.
Along with aiding digestion, fiber also plays a key role in stabilizing glucose and cholesterol levels. Therefore consuming fiber is especially important for those who suffer from diabetes and high cholesterol. In addition, consuming a high amount of fiber has been found to benefit the heart. A number of studies that have investigated high-fiber diets have indicated that fiber may reduce the risk of developing chronic diseases such as coronary heart disease, strokes, diabetes, and cancer.
It can be concluded that by consuming nuts regularly, you can increase the amount of fiber that you consume each day thus consequently improving your digestive health and reducing the risk of illness.

3 Best Nuts For Weight Loss

As stated earlier, for weight loss to occur, calories need to be restricted, yet, a number of studies that have indicated that a selection of nuts may accelerate the weight loss process.
This section will review the specific weight loss benefits associated with almonds, pistachios, and walnuts.

1) Almonds

There have been many studies conducted on the consumption of almonds and weight loss. Consistently, results have indicated that the nut helps to promote weight loss. One particular study looking at overweight females found that those who ate almonds lost three times the amount of weight and dropped waist sizes more quickly when compared to those who didn’t. 

2) Pistachios

Pistachios have also been documented to bring about positive changes in body weight too. One study not only indicated that pistachios can contribute to weight loss, but it is also found that it brought about a decrease in triglyceride levels.
Along with hazelnuts, almonds and pistachios contain the highest amounts of protein per serving at six grams. Protein is an important component when it comes to weight loss as protein consumption affects satiety levels; by eating a high-protein diet, you will feel fuller for longer. Remaining fuller for longer may help to reduce snacking, eating frequencies and portion sizes. By reducing all three of these, you can significantly restrict your daily calorie consumption and successfully bring about weight loss.

3) Walnuts

Walnuts are the final nut that may facilitate weight loss. A study carried out on walnut consumption found that significant weight loss progress can be made, providing they were consumed while a calorie deficit was maintained. The authors of the study also concluded that the healthy fats contained within walnuts served to substantially reduce blood pressure and improve cholesterol & triglyceride levels.

Note: Although the total number of calories may not be absorbed by the body, nuts do still contain a relatively high number of calories. Therefore, if you consume a large amount of nuts every day, you will likely be consuming many calories which may take you out of a calorie deficit. Therefore, while adding nuts into your diet is recommended, however, ensure that the quantity isn’t extremely high. A useful recommendation to follow is to consume no more than one serving of nuts per day (28 grams). This is equivalent to approximately twenty almonds, sixty pistachios, or ten walnuts.

Summary

Nuts not only serve as a nutritious snack, but research suggests that nuts may improve heart health, increase the rate of weight loss, and generally prove beneficial for health and function. Therefore, it is absolutely recommended to add nuts into your diet, however, be conscious of portion sizes and ensure that an appropriate number of nuts are consumed. 

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