To lose weight sustainably, one should not demonize or eliminate calorie-dense foods (such as nuts or avocados), but rather leverage their high satiety power—thanks to the protein, fiber, and healthy fats they contain—to make a caloric deficit sustainable.

noli's read

Abbey Sharp's approach emphasizing satiety is solidly supported by current science. Clinical research conducted by Dr. David Baer of the USDA (a randomized controlled trial) confirms that the energy actually absorbed from whole almonds is 20% to 32% lower than standard estimates, due to the rigidity of the cell walls that trap the fats. Furthermore, a major meta-analysis published in 2021 aggregating 86 randomized clinical trials and cohort studies shows that regular consumption of nuts does not lead to weight gain and even reduces the risk of being overweight. Her concept of 'double citizen' foods aligns perfectly with the nutritional consensus showing that fiber and protein promote natural appetite regulation. While the 60% absorption figure she mentions for almonds is a slight simplification (USDA data falling closer to 68% to 80% depending on preparation and mastication), the biological mechanism remains entirely valid. Her advice on hunger management to avoid frustration during weight loss programs is based on robust scientific foundations.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015
5. 5Reynolds A et al. 2019
6. 6Jovanovski E et al. 2019