How is Almond Good for Weight Loss? Benefits, Nutrition, and Tips

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Nuts are one of the most cherished snacks in almost every household. Nuts like almonds aren’t just a tasteful addition to the diet and have excellent weight loss benefits. Almonds come loaded with a rich nutritional profile, containing an incredible amount of protein, fibre, healthy fats, vitamins E & B, manganese, magnesium, calcium, phosphorus, potassium, and many others. Often, almonds are enjoyed raw or even roasted or soaked. They can also be included in several recipes, such as almond milk, smoothies, almond powder, almond butter, or flour. Almonds help promote fullness, keep you from overeating, and help reduce belly fat and improve metabolism. Almonds have other health benefits, including lowering blood pressure and cholesterol levels and promoting heart health. They also help regulate blood sugar levels, which reduces the risk of type 2 diabetes. Please continue reading to learn more about almond for weight loss and how to incorporate them into the diet.

Can Almond help to Lose Weight?

Everyone admires the crunchy delight of almonds. However, there is much doubt that they should be included in any weight loss diet plan. The fat and calorie content of almonds is something that people want to cut off on while aiming to control their weight better. However, due to their stellar nutritional profile, almonds can be a healthy addition to one’s weight loss diet. Around 23 almonds contain about 165 calories, 6 grams of protein, 14 grams of fat, 6 grams of carbohydrate, and 3 grams of fibre. They are also rich in antioxidants like flavonoids and phenolic compounds, Vitamin B2 and E, manganese and magnesium. The content of almonds is rich in protein, which helps suppress the hunger hormones of ghrelin and promotes leptin, the satiety hormone. This controls hunger and keeps you full for long, thus reducing overeating. Fibre helps slow digestion and improves blood sugar levels, suppressing cravings and keeping the excess consumption of calories at bay. Protein also assists with boosting resting metabolism, which promotes calorie burning even when your body is at rest.  The food may also help you find the answer to How to lose 10 kgs in 10 days.

How to lose Weight with Almond?

Almonds are loaded with protein, fibre, Vitamin E, Vitamin B2, Magnesium, Phosphorus, Potassium and other essentials that our body requires to perform several bodily functions. One can incorporate almond for weight loss into various meals throughout the day or enjoy them raw as snacks. Below are some of the ways to lose weight with almonds.

1. Breakfast: You can enjoy the delight of almonds by replacing the regular milk in your cereals or oats for morning breakfast with almond milk. This is primarily an excellent option for those who are lactose-intolerant. 

2. Dessert: You can sprinkle some almond powder into your yoghurt dessert. You can also mix it with your smoothies and shakes. If you still juggling on the doubt of, How to lose 15 kgs in a month, this might be your quick answer stop. 

3. Snacks: Substituting other foods with almonds for snacks is one of the most common ways to extract the benefits of almonds. You can roast your almonds or eat them raw during the evening cravings. 

Benefits of Almond for Weight Loss

Nuts like almonds are considered as one of the most beloved snacking options and can be devoured raw or by adding it to any other recipe. Despite the calorie and fat content, the delight of almonds comes loaded with protein, fiber, magnesium, vitamin E, potassium, phosphorus and calcium. The various essential vitamins and minerals provide almond benefits for weight loss along with strengthening bones, improving blood pressure, blood sugar and cholesterol levels. Below mentioned are some of the notable almond benefits for weight loss. 

1. Helps in reduce blood sugar level

The low carb and high in protein, fiber and healthy fats quality of almonds makes it a wise choice for people with diabetes. The magnesium content of almonds are also incredibly rich in almond for weight loss. This improves insulin resistance and glycemic controls which helps with regulating blood sugar levels in the body, further reducing the risk of type 2 diabetes. The improved blood sugar management controls weight and prevents binge eating. Thus magnesium rich foods like almonds can lower the risk of metabolic syndrome and type 2 diabetes. 

2. Improved digestion

Gut health and improved digestion are some of the major factors that contribute to weight management and improvement of overall health. Properly functioning digestive system leads to complete absorption of nutrients by the body and thus enhancing other bodily functions. Consumption of almonds for weight loss produces a short-chain fatty acid called butyrate which provides energy to the cells in the colon lining which promotes gut health through better absorption of nutrients and boosting the immune system. The probiotic fiber also helps promote healthy gut microbes which overall boosts the bacterial metabolism.  

3. Promote fullness

The rich fiber and protein enhances the benefits of almond for weight loss. Protein helps suppress the hunger hormones of ghrelin and promotes leptin, the satiety hormones. This controls hunger and keeps you full for long, thus reducing overeating. Fiber helps to slow down digestion and improves blood sugar levels which suppresses cravings. The suppressed cravings result in preventing unhealthy consumption of calories and promotes healthier choice of foods. This can positively answer the doubt, is almond good for weight loss. 

4. Improved vision

Free radicals can often damage the proteins within the eye which develop cloudy areas on the eye’s lens that turn into cataracts. Almond for weight loss are an excellent source of Vitamin E which significantly protects the eye from the damage of free radicals. Vitamin E also evidently helps in slowing down the process of sight loss and thus protects our overall vision health.  

5. Loaded with antioxidants 

Almond and weight loss properties are escalated with the overall boost of immunity. This is because the content of almonds are coated with several antioxidants such as, Vitamin E, B, niacin, thiamine and folate, flavonoids and phenolic compounds. They help protect cells from oxidative damage which keeps at bay the issues of inflammation, aging and cancer. Consuming almonds with the brown can depart such health benefits as they are the major source of antioxidants in almonds. 

6. Boost metabolism

The presence of monounsaturated fats in almonds help in enhanced fat burning and reduces the storage of fat in the body. Thus, consuming almond benefits for weight loss by speeding up the metabolism. Almond and weight loss are complementary with respect to the rich protein content which boosts resting metabolism that can help burn calories even when your body’s at rest. For more sustainable weight loss under expert’s guidance, Buy Weight Loss Plans. 

7. Low Sodium

Increased consumption of sodium is directly linked to rising blood pressure which can further give rise to heart-related problems and stroke. Consumption of low sodium foods can lower one’s blood pressure and improve heart health. They can also help maintain bone strength and manage the buildup of fluid in the abdomen. Almonds are naturally a sodium-free ingredient containing around 1 mg of sodium in 100g serving of almonds. 

8. Boost energy level 

The content of Vitamin E and Omega-3 fatty acids in almonds are incredibly high which helps boost energy levels and keeps you energized throughout the day. They are also known to reduce muscle soreness during exercise recovery and also help enhance performance in certain activities. Snacking on almonds for weight are also known to elevate mood and provide a holistic well being of health. 

9. Rich in fibers

Almond and weight loss complement each other given the high fiber content in the ingredient. 100g serving of almonds consist of 12g of dietary fiber. The fiber helps in slowing down digestion thus helping you feel full for long and prevent frequent snacking or unhealthy consumption of calories. Fiber also helps to lower blood sugar and cholesterol levels in the body which reduces the risk of heart related diseases. 

How to add Almond into weight loss plan?

Almonds come loaded with several essential nutrients, vitamins, minerals and other plant compounds which help in boosting the overall health of an individual along with aiding in weight loss. One can consume almonds raw , roasted or soaked or even add them into other recipes which can enhance the taste of the food and also make it more health-friendly. Below mentioned are some of the ways to almond into your weight loss plan. 

1. Raw: The most popular way to consume almonds for weight loss is intaking them raw. You can replace high calorie and processed foods with healthier snacking options of almonds. People often also consume almonds after soaking them overnight as the brown skin somewhat reduces the absorption of nutrients. You can include into your list of dry fruits for weight loss.

2. Powdered: Making a powder out of almonds is a creative way to extract the benefits of almonds through multiple recipes. You can sprinkle the powder of almonds for weight loss into your porridge, pudding or any dessert. You can also include it into your fruit salad by adding some yogurt into it or mix with it your morning breakfast of cornflakes. 

3. Almond milk: The benefits of almond for weight loss can also be extracted through almond milk, especially for people who are lactose intolerant. You can replace the regular milk in morning breakfast of oats or cereals with almond milk.  

4. Almond smoothies: Almonds smoothies can be deemed as an excellent addition to one’s weight loss diet. They help reduce belly fat and also fulfill the nutritional requirement of an individual. You can try adding several low GI fruits into your smoothies to enhance its overall nutritional value.  

What is the best time to have Almond for Weight Loss?

People often avoid nuts like almonds when going on a weight loss diet because of the calorie and fat content in the same. However, almonds are rich in fiber and protein content which helps promote satiety and keeps you from consuming unnecessary calories. The fats present in almonds are monounsaturated fats which helps prevent the accumulation of fat and enhances fat burning. The low sodium content of the food also makes it friendly for the heart and for lowering blood pressure. A bundle of people consume almonds either raw or by mixing it with other recipes and take it during various meals of the day. However, our digestive system is most active during the morning and nuts contain plant-based fats which take longer to be fully digested. Thus consuming them in the morning instead of at nighttime can improve their digestion, help one feel full for long and also boost energy levels to help you feel energized throughout the day. 

Best Almond Recipes for Weight Loss

Almonds come packed with several nutritional benefits of fiber, protein, healthy fats, Vitamin E & B2, manganese, magnesium, phosphorus, calcium, iron and phytic acid. The fat and calorie content of almonds often begs the question, is almond good for weight loss? The healthy fats, fiber and protein content of almonds boosts satiety which prevents binge eating and thus promotes weight loss. They also come packed with nutrients which helps in development and growth of other aspects of health. Below mentioned are some of the best recipes that promote almond benefits for weight loss. 

1. Pineapple Banana Almond Milk ShakeBananas are one of the best sources of potassium, magnesium, and fiber, while pineapple forms an excellent source of  vitamins A and C as well as antioxidants. Intake of almond and weight loss benefits are significantly enhanced by summarizing it together with banana and pineapple into a milkshake. Find your answer to, is almond good for weight loss with the below recipe. 

Ingredients 

  1. Honey- 2 tsp
  2. Pineapple- 0.25 Cup
  3. Almond milk- 50 ml

How to make

  1. In a blender add chopped pineapple, banana, honey, almond milk and blend it into a smooth milk shake 
  2. Serve chilled

2. Ragi Almond Milk PorridgePeople often stave off from consuming nuts like almonds which are rich in fats and calories, wondering, is almond good for weight loss? Almond and weight loss benefits are immense especially when consumed with the recipe of ragi almond milk porridge. Ragi comes with the nutritional perk of calcium, iron and fiber along with niacin which helps in lowering bad cholesterol while also increasing HDL or good cholesterol levels. 

Ingredients 

  1. Pistachio Nuts- 1 tbsp
  2. Ragi Flour- 2 tsp
  3. Sugar- 0.5 tsp
  4. Almond milk- 100 ml
  5. Almonds- 0.5 tsp
  6. Cashew Nuts- 0.5 tsp

How to make

  1. In a saucepan, add almond milk, ragi flour, mix well so that no lumps forms and add sugar, chopped almonds, cashew nut and pistachio
  2. Mix all the ingredients well and let it simmer 
  3. Serve hot

3. Roasted AlmondsRoasted almonds are one of the healthiest ways to extract nutritional benefits of fiber, protein, vitamins and minerals. They are also loaded with antioxidants which help boost immunity and protect the cells from the damage of oxidative stress. Moreover, they also help lower blood pressure levels and regulate blood sugar which reduces the risk of type 2 diabetes and maintains heart health. 

Ingredients

  1. Ghee- 1 g
  2. Salt- 1 g
  3. Almonds- 1 Unit

How to make

  1. Heat ghee in a pan at a low flame 
  2. Roast Almonds till crispy 
  3. Add salt for taste 
  4. Mix and roast it till it turns light brown and crispy 
  5. Serve roasted Almonds immediately. 
  6. Once they cool down, store roasted Almonds in an airtight container.

4. Almond HalwaHalwa is one of the sweetest delight that comes along with health benefits. The almond halwa helps extract the perks of Vitamin E and several antioxidants. It can help reduce the blood sugar and blood pressure levels. Almond halwa sweetly suffices your doubt of, is almond good for weight loss. 

Ingredients

  1. Cardamom Powder- 0.25 tsp
  2. Cow Milk- 0.25 Cup
  3. Ghee- 1 tbsp
  4. Sugar- 2 tbsp
  5. Almonds- 30 g
  6. Saffron- 0.25 tsp

How to make

  1. Firstly soak almonds in enough hot water for 30 minutes.
  2. Further, peel the skin of badam and transfer to the blender.
  3. Also add in milk. alternatively use almond milk or water if you are vegan.
  4. Blend to smooth paste.
  5. Transfer the badam paste into the large kadai.
  6. Add in ghee.
  7. And saute for a minute on low to medium flame.
  8. Furthermore, add in sugar and saute continuously.
  9. Stir continuously till the sugar dissolve completely.
  10. Now add saffron milk and stir. to prepare saffron milk, soak few threads of saffron in 2 tbsp of warm milk for 10 minutes.
  11. Keeping the flame on low-medium, stir till the mixture thickens.
  12. Now add ghee and stir.
  13. Stir till the mixture separates the pan and ghee oozes out from sides.
  14. Furthermore, add in cardamom powder and mix well.
  15. Finally, serve badam halwa hot or chilled garnished with few chopped nuts.

5. Oats with Almond MilkAlmond and weight loss benefits can be profusely enhanced by bringing into the mix the perks of oats. Oats consist of beta-carotene which helps in lowering of bad cholesterol or LDL and increases HDL. Oats with almond milk can help boost heart health, promote muscle growth and also enhance immunity. Below mentioned recipe can positively put you out of your query, is almond good for weight loss? 

Ingredients 

  1. Honey- 1 tsp
  2. Oats- 0.25 Cup
  3. Almond Milk- 1 Cup

How to make

  1. Heat a pan at a low flame and pour a little water in the pan 
  2. Once the water is heated, add oats and mix well 
  3. When oats are cooked and the water has dried up, pour in Almond milk 
  4. Stir it continuously and allow it to boil 
  5. Cook for a few more minutes 
  6. Once cooked, take off the flame and transfer to a serving bowl 
  7. Garnish with mixed nuts 
  8. Serve hot

Expert Review on Almond for Weight Loss

The fat and calorie content of almonds often keeps people from including them into the weight loss plan. Almonds come packed with several nutritional benefits of fiber, protein, healthy fats, Vitamin E & B2, manganese, magnesium, phosphorus, calcium, iron and phytic acid.  almonds are rich in fiber and protein content which helps promote satiety and keeps you from consuming unnecessary calories. The fats present in almonds are monounsaturated fats which helps prevent the accumulation of fat and enhances fat burning. The low sodium content of the food also makes it friendly for the heart and for lowering blood pressure. One can consume almond whenever they wish to do but almonds are mostly cherished as a healthy snacking option.  However, our digestive system is most active during the morning and thus including almonds in your morning routine can keep you full for long as well as keep you energized throughout the day. 

References

n.d. Untitled. Accessed April 4, 2024. https://duluthmn.gov/media/10209/foods-for-energy.pdf.

“Almonds | The Nutrition Source | Harvard T.H. Chan School of Public Health.” n.d. hsph.harvard.edu. Accessed April 5, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/.

“New Research: Snacking on Almonds Can Support Weight Management.” 2023. Almond Board of California. https://www.almonds.com/about-us/press-room/coates-weight-management-study.

FAQs

1. How To Eat Almond For Weight Loss?

One can consume almonds for weight loss by adding almond milk into their morning breakfast with oats or cornflakes. You can also include some almond in powdered form into your dessert, smoothies or shakes. The best way to consume almond is by soaking them overnight and consuming them first thing in the morning. 

2. How Many Almonds to Eat Per Day for Weight Loss?

20-23 almonds are ideally considered a good portion size of almonds to be consumed per day for weight loss. This helps provide you with necessary nutrients of protein, fiber, healthy fats which will promote fullness and also enhance metabolism.

3. Does almonds burn belly fat?

The content of almonds are rich in healthy fats which promotes fat burning and prevents fat burning. They also have high protein content which improves resting metabolism that promotes calories burning even when the body is at rest. Both the factors collectively contribute towards shedding belly fat.

4. Is it OK to eat almond everyday?

One can consume almonds every day and replace the high calorie and processed snacking items with almonds. This will help you feel full for long which would prevent binge eating and enhance weight loss journey. 

5. How beneficial is almond in weight loss? 

Almonds are loaded with protein and fiber which helps suppress hunger hormone and promote satiety hormone. This reduces cravings and prevents unhealthy intake of calories. The fiber content also enhances bacterial metabolism and regulates blood sugar levels which prevents binge eating and controls weight. 

6. Can I eat almonds during weight loss?

almonds are rich in fiber and protein content which helps promote satiety and keeps you from consuming unnecessary calories. The fats present in almonds are monounsaturated fats which helps prevent the accumulation of fat and enhances fat burning. 

7. Is soaked almonds good for weight loss?

Soaked almonds are one of the healthiest additions to one’s weight loss diet. Consuming them first thing in the morning can help increase metabolism and lower cholesterol levels in the body. They substantially promote weight loss by increasing satiety and preventing binge eating.

8. Can I have almond milk for weight loss?

Almond milk can help extract the benefits of weight loss by promoting satiety and preventing binge eating. Almond milk is especially helpful for people who are lactose intolerant. It can also help strengthen muscles, improve brain health and immunity along with reducing the risks of several chronic diseases. 

9. Which time is best to eat almond?

One can delight in the health benefits of almonds whenever they wish. It can be added to an early morning meal, as mid day smoothies, dessert or evening snacks. However, our digestive system is most active during the morning and thus including almonds in your morning routine can keep you full for long as well as keep you energized throughout the day. 

10. How much almond to eat for weight loss?

One can consume around 23 almonds to yield the benefits of almond for weight loss. They help promote satiety and prevent binge eating along with boosting metabolic which enhances fat burning. All of this together contributes towards weight loss. 



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