“Almonds can make you slim”- this statement may seem less than convincing for some, as they doubt how a tiny little almond can promise weight loss. But this tiny little nut is packed with better nutrients than any other nuts. If you are vegetarian, an almond can give you the same nutritious value as eggs and meat without adding fat.
Almond diet must include a range of foods to provide healthy nutrition.
How almonds can reduce weight
Almonds contain a great source of healthy oil, the same kind as found in olive oils and avocado. Oleic acid is one such fat found in almond, and it is associated with a reduction in unhealthy cholesterol present in our body. Also, the dietary fiber in almonds can contribute to the sensation of being full, despite eating only a small amount .
Another reason almond is good for reducing body weight is its high level of protein. Eating healthy, lean protein and reducing carbohydrate intake can help to shed extra weight quickly.
Some studies have suggested that those who ate a diet rich in almonds lost more weight than those on a high carbohydrate diet with the same number of calories. The best way to reduce weight with almonds is to consume almonds mixed with other nuts and later add healthy fruits and vegetables, such as apples and carrots. This way, you won’t get high levels of insulin released into your blood, and the next meal will come after a long gap.
It is estimated that an ounce of almonds contains almost the same percentage of protein as a serving of lean meat.
Other benefits of almonds
Almonds have been used for many years due to their great health benefits. Add some almonds in your breakfast or meal, and it will add some extraordinary health benefits .
- Enhance your brain activity:
Almonds contain excellent nutrients which enhance the activity of the brain. They can help to build up new neural pathways and increase brain activity. For better memory, people consider almonds as a best supplement, and some believe that it also protects people from Alzheimer’s and other brain disorders.
- Good for heart health:
Fatty acids present in almonds are very crucial in reducing the level of “bad” cholesterol, which is the main culprit behind the blockage in the heart. Some studies suggest that every ounce of almond will reduce about the risk of heart disease by as much as 3.5% 10 years later.
- Healthy skin and hair:
Almonds are rich in vitamin E. They are more effective than any other source of Vitamin E. Vitamin E is crucial because it protects the elastin and collagen protein that binds the skin cells together, which protects it from free radicals or toxin damage. Eating almonds regularly can make your skin appear younger for longer.
- Low in sugar:
Almonds are low in sugar, which makes them a good source of energy for those who are trying to lose weight.. 23 almonds have around 160 calories, and are packed with healthy fats and other nutrients.
- Replace a heavy breakfast with almonds:
Eating a heavy breakfast can be a good kick to start your day, but overweight people or people want to shed some weight should watch their calorie intake. They can eat fewer calories and get more energy by eating a handful of almonds.
- Enjoy almonds before hitting the gym:
Almonds contain about 15 different essential nutrients required by the body. It’s vital to provide important nutrients to muscles before putting them under stressful exercise, and almond is a good source of these nutrients.
- Boost your immunity:
People who choose dieting for weight reduction often dramatically reduce their food intake, which results in poor immunity. While this can be overcome by eating almonds, it is believed that almonds are rich in vitamin E. And vitamin E keeps your immune system stronger and working better, unlike other dieting techniques where you put your immune system at risk.
How to consume almonds for weight loss
Many people ask how many almonds are considered ideal. For a healthy individual, 1/4 cup of almonds once a day, or a handful of almonds twice a day, is considered ideal. Even as good for you as almonds are, it’s still important to eat a variety of foods. One of the best ways to consume almonds is soaking them in water, as this will remove the outer brown skin of almond. For many individuals, digesting the outer covering of almonds s difficult. For maximum efficiency, eat almonds along with other protein or healthy fat foods like avocado and kefir. Some people also prefer to eat almonds with cranberries, as they are both rich in fiber and proteins.
Healthy almond diet consists of eating a variety of vegetables and other foods in addition to the nuts.