Whether in developed or developing countries, being overweight and obese are a problem many people face. It not only affects a person's figure, activity, and self-confidence, but also brings many health problems. Controlling weight and losing weight by choosing an appropriate diet and optimizing nutrition is a research hotspot for scholars in various countries.
Researchers such as McManus from Harvard University once conducted a study called the Harvard Weight Management Study. The researchers divided 101 overweight or obese adults into two groups for a randomized controlled trial. One group chose the Mediterranean diet, which included olive oil, fish, vegetables, limited meat, and nuts. The other group chose a low-fat diet. The calories in both diets were controlled. After 18 months, the researchers found that the two diets had the same weight loss effect, with an average weight loss of 5 kilograms. The researchers continued to observe and found that the Mediterranean diet group could continue to eat this way, and their weight continued to decrease or stay stable. In contrast, many in the low-fat diet group gave up their diet or were inconsistent, and their weight fluctuated—decreasing, increasing, decreasing again, and then increasing again. The study concluded that the Mediterranean diet can replace the standard low-fat diet, is more suitable for long-term consumption, easier to stick to, and has a more significant weight loss effect. Since the Mediterranean diet includes foods containing fat, such as olive oil, fish, and nuts, the researchers also concluded that good fats are not the enemy of health.
Inspired by the Harvard Weight Management Study, we conducted further research. We selected 65 overweight or obese individuals and randomly divided them into two groups, with both groups consuming the same daily calories. One group's daily diet included 84 grams of US almonds; the other group's diet consisted of complex carbohydrates, including popcorn, crackers, peas, and potatoes. We found that both groups experienced weight loss in the first few weeks, but by the 8th week, the weight loss curve for the complex carbohydrate group began to flatten and stop, while the almond group's weight continued to decrease until the end of the 24-week study. The final results showed that the group with added almonds lost an average of 18% of their body weight, while the complex carbohydrate group lost an average of 11%, making the former's weight loss effect more significant.
We believe that to control weight, the foods chosen should be "multi-functional." They should be high in fiber and protein to provide a feeling of fullness; they should also contain antioxidants and a high proportion of monounsaturated fatty acids, such as certain types of nuts, fish, soybeans, and vegetables.