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How does almonds help you lose weight?

There are many benefits of almonds for health, and among these benefits is that almonds help in lose weight 

but how do almonds help in dieting and weight loss? 

The high content of dietary fiber and monounsaturated and polyunsaturated fats make almonds a great food for weight loss and management many people use almonds to lose weight, and the linoleic acid in almonds helps reduce body fat and waist circumference. 

Scientific studies have proven that almonds have a significant effect in reducing body mass index.

How does almonds help you lose weight?

In this article, we will explain how almonds can help you burn fat and lose weight, as well as ideas on how to include them in your eating plan.

Almond Ingredients (1 cup - 95 g):

Carbs: 21 grams (12 grams of which is dietary fiber).

Fat: 47g (29.3g of which is monounsaturated, 11.5g of polyunsaturated fat, 17g of omega fatty acids)

Vitamin E: 24.9 mg.

Proteins: 20.2 g.

Trace minerals: Minerals such as calcium, magnesium, manganese, phosphorous, iron, and zinc.

Almonds and weight loss:

1. Almonds are a low-calorie food.

Following a low-calorie diet is the main strategy for reducing weight gain. Almonds are a healthy snack that can satisfy your hunger while eating low calories. 

It also curbs your hunger and helps you feel full for longer. Research has revealed that the body does not absorb Calories per almond. 

Scientists believe that almonds may actually contain 20 to 30 percent fewer calories than food labels because the hardness of their cellular structure does not allow for absorption. So you can eat four almonds with a glass of milk as a snack between lunch and dinner.

2. Almonds Stimulate a Decrease in BMI and Waist Circumference:

BMI is a measure of the level of body fat based on an individual's height and weight. A high BMI is a prominent feature among overweight and obese people. 

Almonds contain about 11.6g of linoleic acid, which is an omega-6 fatty acid. In a research study conducted at the University of Wisconsin-Madison, USA, it was found that a significant reduction in body fat 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. 

One group had to consume 1,000 calories a day with 3 ounces of almonds. The other group had to consume 1,000 calories per day, supplemented with complex carbohydrates. And after 24 weeks, amazing results are observed.

There was a 62% reduction in weight/BMI, a 50% reduction in waist circumference, and a 56% reduction in fat mass in the group fed the diet with almonds. 

This clearly demonstrated the benefits of almonds in weight loss.

3. Almonds are rich in fiber.

Almonds are loaded with dietary fiber, a type of carbohydrate that supports weight loss, and people who get more fiber in their diet are more likely to have a healthy weight, and fiber may also protect them from weight gain. 

14 percent of the daily value - and you can increase the weight-loss benefits by mixing almonds with other foods rich in fiber. 

Add chopped almonds to oatmeal in the morning, pair them with high-fiber fruits like berries or cook a ground almond meal with quinoa in almond milk for a delicious high-protein, high-fiber quinoa porridge.

4. Almonds are packed with protein.

According to the United States Department of Agriculture (USDA), one ounce of almonds (about 22 whole walnuts) contains 6 grams of protein. Research has found that, in general, foods rich in protein help in weight loss.

One study showed that a high-protein, low-carb diet increases metabolism. Other research revealed that including protein-rich foods in the diet helps suppress appetite. 

By including them in your diet, you are less likely to go hungry even if you are eating less while trying to shed extra pounds.

5. Almonds are high in healthy fats:

There are about 15 grams of total fat in one serving of almonds. This may sound like a lot, but most of it (about two-thirds) is monounsaturated fat. 

This is the kind that benefits heart health, but like protein and fiber, the fat in food is digested slowly, which means it can provide energy for an extended period and help curb hunger.

One of the studies conducted by some nutritionists showed that people who supplemented their diets with almonds lost more weight than those who supplemented their diets with complex carbohydrates. 

This study showed that people who snacked on almonds every day did not gain any weight, even though they consumed hundreds of extra calories daily from almonds. 

The scientists behind the study believe that the reason for this is that the almonds prevented them from feeling hungry between meals.

Here are some simple and delicious ways to include almonds in your daily diet:

Use sliced ​​almonds on everything from salads to yogurt. It's a great way to add flavor without adding a lot of calories. Each tablespoon has about 35 calories.

Another delicious way to include almonds in a healthy diet is to enjoy them in the form of almond butter. 

The USDA says that 2 tablespoons of unsalted, sugar-free almond butter contains 190 calories, 8 grams of protein, 18 grams of fat. 6 grams of carbs, and 3 grams of fiber, apply to whole-grain bread or blend into a smoothie.

  Add chopped almonds to oatmeal in the morning, pair them with high-fiber fruits like berries or cook a ground almond meal with quinoa in almond milk for a delicious high-protein, high-fiber quinoa porridge. 

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