Almonds are becoming the new super-food for reducing weight. Nuts are commonly known for their fat-rich content but they have never been proven to cause weight gain.
Instead, studies have shown that, with almonds in your daily diet, you can effectively reduce fat stored in the abdominal region (belly fat).
You can read detailed health benefits of dried fruits and nuts here.
But let’s dig in a little deeper into the topic first.
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How almonds help in weight loss?
Not only do almonds help in fat loss, but they are also surprisingly good at it.
A research conducted on obese females suggested that an almond-rich diet improves weight loss considerably as compared to a low-calorie diet without nuts. Other body markers such as the waistline also showed better response.
Another research suggested that adding 84 grams of almonds to a low-calorie diet can hasten and improve weight loss results by 62%.
Not just weight loss, almonds help with a consistent and more long-term weight reduction than various other diets and weight loss medications. Thanks to their high antioxidant content, they also keep your body sufficiently nourished, energetic, and healthy.
How do Almonds help in Weight Loss?
It is true that almonds contain relatively high amounts of calories but, still, eating almonds daily has helped people significantly reduce their overall calorie intake. Here’s how almonds do it:
1. High Fiber Content
Almond skin has enormous amounts of dietary fibers helping the proper digestion of food. Healthy bowel movement prevents you from bloating, acidity, etc. Moreover, just like protein, fibers keep your tummy fulfilled too.
It is recommended to soak the almonds before eating because they are covered with anti-enzymes that hinder the body’s ability to absorb nutrients.
Summing up, the high fiber content reduces hunger, while keeping you healthy.
2. Almonds make you feel full
Another way almonds help in weight loss is by making you feel full for a longer time.
Almonds are rich in protein. USDA (United States Department of Agriculture)’s study reports that in every 2 ounces of almonds (about 44 whole nuts), there are 12 grams of proteins. In general, high-protein foods such as almonds help in weight loss by making you suppress the appetite. So, you make fewer trips to the snack machine!
3. Almonds are nutrient and energy-dense
Almonds are abundant in good fats. There are about 30 grams of fat in every two ounces of almonds. That might seem like a lot but it’s mostly monounsaturated fat. Similar to proteins monounsaturated fats digest very slowly thus supplementing energy for a longer period of time.
This means that you are eating less and supplementing your essential nutrients more, which helps in losing weight.
How many Almonds should I eat for weight Loss?
Eating too many almonds a day can shift the balance and affect your body negatively. But how many are too many?
Nutritionists claim that eating 20 to 23 almonds (1-1.5 ounces) can help you attain the benefits effectively. Anything more than that can make things go the other way.
How to make almonds a part of your diet?
To make a better use of almonds, you must make sure that they fit into your diet perfectly. Remember, adding almonds to an unbalanced diet won’t make a difference.
Here are some tips and ways that will help you include almonds in your diet more efficiently:
1. Make portions
You should eat 20 to 23 almonds daily. But eating them all at once isn’t the right way. You should make equal portions of almonds containing 100 calories each and make snack packs. You can make these portions at home or buy already measured packs at the supermarket.
Take one of these packs with you daily and occasionally put one or two in your mouth whenever you feel hungry.
You can always add almond flour in your baked treats. Also, whole almonds can add some extra crunch to your salads and sandwiches.
2. Refrain from Blanching
Blanching is when you peel the skin off of the almonds. Do not blanch the almonds before eating. The skin contains essential nutrients and antioxidants that help in digestion.
3. Slice them or powder them
If you are one of those people who don’t like it when almonds get stuck in their teeth, you can slice them or powder them. Keep a small jar filled with powdered almonds and sprinkle a tablespoon whenever you are eating a salad or making a protein shake.
Powdered almonds can go with various dishes throughout the day. You can get them on Amazon easily. We suggest you go for a quality brand when getting yourself whole or powdered almonds.
When Should I Eat Almonds to Lose Weight Quickly?
The perfect time to eat almonds is in the morning. Their high nutrient content will help you kickstart your day. Another great time to have almonds is right before your workout. They will keep you energized and keep the hunger pangs away.
Here are some tips for taking almonds throughout your daily routine:
1. You should start your day with a handful of almonds (6-7).
2. After breakfast, try to spend your day with a 100-calorie bag of almonds we talked about.
3. Have something light and healthy for lunch.
4. No matter how hungry you get or how tempted you feel to eat a cookie, eat almonds instead. And don’t worry, a handful of almonds can make you feel full for a really long time.
How To Choose Almonds for Weight Loss?
It might sound strange but almonds have different types and you must choose the right ones to lose weight faster. Keep in mind that you only need to buy raw or roasted almonds and not fried or salted ones. Fried almonds will only add saturated fats which are not good for the body.
You should prioritize raw, soaked almonds for weight loss. Look for a high-quality brand for that matter.
Final Thoughts
Almonds are the healthiest snack you can have in your weight loss routine. Not just as a tasty snack, they can actually improve your weight loss quality. Besides, to fight all the hazards of low-carb diets, the nutrient content of almonds can really help.
