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Weight loss: eat your way to a better shape with Almonds

Weight loss and almonds: A study published in the International Journal of Obesity and Related Metabolic Disorders reveals the benefits of almonds as far as weight loss is concerned. This is some sort of ground-breaking news as people have been searching for snack alternatives for weight loss other than nuts because of their high fat […]

Weight loss and almonds: A study published in the International Journal of Obesity and Related Metabolic Disorders reveals the benefits of almonds as far as weight loss is concerned. This is some sort of ground-breaking news as people have been searching for snack alternatives for weight loss other than nuts because of their high fat and calorie content.

Almonds can help you with weight loss:

A well-nourished body does not normally experience cravings. When your diet is not healthy and balanced, the brain sends hunger signals resulting in binge eating and eventually in weight gain.  Researchers mention that almonds being dense in nutrients will help break that cycle. Almonds can effectively help suppress the cravings by making the individual feel “fuller”  and be a great tool in your weight loss plan.

What almonds contain

Almonds are rich in proteins and a good alternative to red meat and eggs. Studies reveal that an ounce of almonds actually contains almost the same percentage of protein that lean meat has. On top, almonds contain more fibers than meat. Fibrous foods are an excellent addition to weight loss plan as they can effectively prevent fats and calories from being absorbed in your body. Researchers have found that fibers will bind the fat and prevent it from reaching the intestinal wall and instead be flushed out.

Almonds contain oleic acid, a monounsaturated fat, which is also commonly found in olive oil and is a huge contributor to decreasing the body’s cholesterol levels. This will lower the risks of incurring heart-related conditions. Nuts, particularly almonds, are rich in Vitamin E and manganese. One ounce of almonds daily provides about 40% of the body’s daily requirement of Vitamin E. Vitamin E is excellent for the skin and has anti-oxidant properties that help in preventing heart diseases.

Besides weight loss, additional studies confirm that almonds can help with cancer. The phytochemicals found in nuts are biologically active compounds preventing the formation of tumors.

 How to best benefit from almonds as a weight loss tool

  •  Eat a quarter of cup daily to stop cravings and get rich nutrients
  • Use Almond butter instead of peanut butter , with celery, or low carb toast and bread
  • Add almonds to salads, yogurt, — use your creativity! Nuts can be a delicious addition to a lot of different foods.
  • Avoid almonds coated in a sugary or honey glaze.
  • Use unsweetened almond milk in shakes, or for a hot chocolate.
  • Almond flour can be used in many low-carb dessert recipes.

 

Sources

Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.

Durlach J. Commentary on recent clinical advances: almonds, monounsaturated fats, magnesium and hypolipidaemic diets. Magnes Res 1992 Dec;5(4):315. 1992. PMID:16250.

Wien MA, et al. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003.

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Aude Seynt Martin

Written by Aude Seynt Martin

Aude is an ex corporate Lawyer with a passion for health, self development and independence which lead her to give up her former career to help others through health.


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