The Snack That Burns Belly Fat

Want to prevent pounds and belly bulge from creeping on? Go a little nuts! Whether walnuts, peanuts, pistachios, almonds or other varieties, these bites are Mother Nature's insurance against weight gain. Women who ate nuts two or more times per week were less likely to see the scale go up over time, according to a study in The American Journal of Clinical Nutrition. Nuts are rich in both fiber and protein, two key ingredients for weight loss, according to Elizabeth Somer, R.D., author of Eat Your Way to Happiness (Harlequin). For me, almonds are my go-to snack. I eat them like candy! I keep a bag in my purse, I snack on them at my desk, and I have replaced my old cracker habit with pistachios or other salty nuts as a way to hold myself over from about 6:30 P.M., when I get home from work, until dinner at 8. And guess what? They don't seem to cause weight gain for me. My experience is no scientific study, but personally, I think nuts are a great snack food. Make them a regular part of your diet and you'll have cracked the case on weight gain! But that's not the only reason to enjoy nuts. Check out the other potent benefits of this portable supersnack.

They speed weight loss! Dieters who ate almonds every day shed 62 percent more weight and 56 percent more fat than those who abstained, according to a study from Loma Linda University in California, possibly because their fiber prevents your body from absorbing some fat. This nut is also high in alpha linoleic acid, which can speed the metabolism of fats. Eat 1.5 ounces (about 35) raw or roasted almonds daily. My suggestions: Try the easy-to-carry snack packs at Starbucks!

They flatten your belly! Monounsaturated fat in nuts can prevent the accumulation of unwelcome belly fat, research finds. Munch 'em regularly and you can even skip a crunch or two!

They ramp up your energy! Walnuts, almonds and peanuts are high in energy-boosting fat, protein and fiber. Keep a stash at your desk to snack on during the inevitable 3 P.M., slump and you'll sail through your afternoon.

They protect your heart! An ounce of nuts daily may slash your heart disease risk by 39 percent. Peanuts (OK, technically not nuts, but we're counting them!) are particularly potent in protecting against heart disease, because they have high levels of resveratrol (also found in red wine). Opt for roasted peanuts, which have more disease-fighting polyphenols than the raw kind, and choose whole nuts—the skin has health-boosting properties, too!

They lower your cancer risk! The snack in the shell can help you stay well! Eating about 1/3 cup of pistachios daily may reduce your risk for lung cancer, according to findings presented at an annual American Association for Cancer Research conference. The key nutrient is a form of vitamin E known as gamma-tocopherol. And selenium, found in Brazil nuts, may lower your colon cancer risk, according to research from the University of North Carolina at Chapel Hill.

They keep your hair shiny! Smart snacking may be the key to looking salon gorgeous: Nuts are rich in two hair essentials—protein (which is the building block of hair and comprises 95 percent of its weight) and zinc (which bolsters natural oils that coat the hair shaft, creating shine).

They help your skin stay young! Almonds are loaded with vitamin E, a remarkably effective antioxidant that protects skin from damaging free radicals. Skin's top layers contain high levels of E that guard the outer membrane of cells, keeping them healthy. Plus, strong cell membranes hold water in, keeping skin hydrated, plump and wrinkle-free. 

Try these creative ideas for enjoying nuts anytime!

• In a parfait glass, layer lowfat vanilla yogurt with roasted almonds. Drizzle with honey and stir with a cinnamon stick for flavor.
• Sprinkle dried fruit and nuts on oatmeal.
• Toss shelled pistachios into a salad for a crunchy, cancer-fighting lunch.
• Sprinkle a tablespoon of chopped walnuts over a whole-grain waffle with yogurt and banana.
• Top a slice of whole-wheat toast with 1 tbsp almond butter and a sliced banana.
• Stuff 1/2 toasted whole-wheat pita pocket with 2 teaspoons natural peanut butter, 1/4 sliced pear and a sprinkle of cinnamon.
• Stuff a date with 1 tsp of light cream cheese and a walnut half—three make a satisfying snack!

To find out what is in your favorite foods try SELF's new food search tool!

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