There are many benefits of almonds for health, including that it helps you to lose weight, But how do Almond help us in diet and losing weight? The high amount of dietary fibers and polyunsaturated fats make the almonds an excellent food for weight loss, which made many people use almonds to lose weight. Also, Linoleic acid in almonds helps in reducing body fat and waist fat. Scientific studies have shown that almonds have a significant effect on lowering BMI.
Almond helps to lose weight
In this article, we will explain how almonds can help you burn fat and lose weight
Ingredients of almonds (1 cup – 95 g)
■ Carbohydrates: 21 grams (21 grams of dietary fiber)
■ Fat: 47 grams (29.3 of which are monounsaturated, 11.5 polyunsaturated fats, 17 g omega fatty acids)
■ Vitamin E: 24.5 mg
■ Proteins: 20.2 grams
■ Trace minerals: Minerals such as calcium, magnesium, manganese, phosphorus, iron, and zinc
Almond and weight loss
- Almond is a low-calorie food:
A low-calorie diet is a primary strategy in reducing weight gain, Almond is a healthy snack that can satisfy your hunger with low-calorie intake, It also curbs your appetite and helps you feel full for a long time. Research has revealed that the body does not absorb calories for all almonds. Scientists believe that almonds may actually contain 20 to 30 percent fewer calories than food labels because their cellular hardness does not allow absorption. So you can eat four almonds with a cup of yogurt as a snack between lunch and dinner.
- Almonds stimulate a decrease in BMI and waist circumference:
BMI is a measure of body fat level based on the height and weight of an individual. High BMI is a prominent feature among overweight and obese people; Almonds contain about 11.6 g of linoleic acid, which is omega-6 fatty acid. In a research study conducted at the University of Wisconsin-Madison in the United States of America, it was found that a significant decrease in body invasions occurred after taking linoleic acid for six months.
A research article published in the International Journal of Obesity conducted a study of 65 obese people. Group 1 had to consume 1,000 calories a day with 4 ounces of almonds, the other group had to consume 1,000 calories a day, supplemented with complex carbohydrates, and after 24 weeks, surprising results were observed.
There was a 62% decrease in weight / BMI, a 50% reduction in waist circumference, and a 56% reduction in fat mass in the group that had a diet with almonds, clearly demonstrating the benefits of almonds in weight loss.
- It is rich in fiber
Almonds are loaded with dietary fiber, a type of carbohydrate that supports weight loss, and people who get more texture in their diet are more likely to have a healthy weight, Fibers may also protect you from being overweight. A regular almond ounce contains 4 grams of fiber or 14% of your daily value, You can increase the benefits of weight loss by mixing almonds with other high-fiber foods, add chopped almonds to oatmeal flour in the morning, and combine it with fiber-rich fruits such as berries or cook a ground almond meal with quinoa in almond milk to get a delicious protein-rich and high-fiber quinoa porridge.
- It is packed with protein
According to the US Department of Agriculture (USDA), one ounce of almonds (about 22 whole walnuts) contains 6 grams of protein, and research found that protein-rich foods, in general, help in weight loss.
One study has shown that a low-carbohydrate high-protein diet increases metabolism. Other research has found that including high-protein foods in the diet helps suppress appetite by including them in a menu. You are less likely to go hungry even if you eat less while trying to lose weight.
- It is high in healthy fats
There are about 15 grams of total fat in one meal of almonds, this may seem a lot, but most of it (about two-thirds) is monounsaturated fat, and this is a type that benefits the health of the heart, but like protein and fiber, protein is digested in food Slowly, which means it can save energy for an extended period of time and help reduce hunger
One study conducted by a dietitian showed that people who supplemented their diet with almonds had lost more weight than those who supplemented their diet with complex carbohydrates. These studies showed that people who ate a snack of almonds every day did not gain any weight, although they consume Hundreds of extra calories a day from almonds, scientists believe that the reason behind this is the almonds that prevented them from feeling hungry between meals.
Here are some simple and delicious ways to include almonds in your daily diet
■ Use almond slices on everything from salad to yogurt. It’s a great way to add flavor without adding too many calories. Each tablespoon has 35 calories.
■ Another delicious way to incorporate almonds into a healthy diet is to enjoy them in the form of almond butter. The US Department of Agriculture says that eating two tablespoons of unsalted sugar-free almond butter contains 190 calories, 8 grams of protein, 18 grams of fat, 6 grams of carbohydrates, and 3 grams of fibers. Then apply them to whole grain bread or mix it in a smoothie.
■ Add chopped almonds to oatmeal flour in the morning, and combine it with fiber-rich fruits such as berries or cook a ground almond meal with quinoa in almond milk to get a delicious protein-rich and high-fiber quinoa porridge.