Will almonds help to lose weight? Absolutely! But do you know how many almonds to eat per day for weight loss?
If you choose to stay away from nuts because of their high fat content, you’re probably not the only one. Many people who are trying to lose weight actively avoid nuts, specifically almonds.
Even though this eating habit was followed by many for the longest time, nowadays all we seem to hear about is how healthy nuts are and how essential they are in your weight loss journey. Which begs the following questions: how many almonds should you eat per day to lose weight? How many are too many? And most importantly – will almonds help you lose weight?
Long story short – experts recommend that you eat an average of 20-23 almonds per day to effectively lose weight. You can also go up to a maximum of 30-35, depending on your daily activity levels and metabolism. Anywhere between 1 and 1.5 ounces is the medically recommended quantity.
Read on below for more details on how you can incorporate almonds into your daily diet to lose weight.
Why Should You Eat Almonds To Lose Weight?
Why is everyone suddenly choosing to eat almonds every day when people have avoided them for so long in the name of being fatty and high in calories? Multiple studies are now confirming that almonds are full of nutrients and energy.
Whether it’s fiber, antioxidants, plant protein, healthy fats, vitamins or minerals, almonds truly have it all. Recent studies have even confirmed that eating almonds has no connection to weight gain but instead helps stabilize cholesterol levels, making them the ideal heart-healthy snack.
Almonds also play a role in overall weight loss, specifically tummy fat reduction. Be sure to throw in a few almonds every day along with those crunches and planks for the best results!
Not only do almonds help the body stabilize total cholesterol levels, but they also bring down bad cholesterol. This aids in maintaining a healthy lipid profile and promotes overall heart health.
But the most striking discovery was that daily almond consumption plays an active role in belly fat reduction. Excessive belly fat that circles around our internal organs not only causes waistline expansion but also acts as a potential risk factor for developing chronic coronary heart disease.
Several studies and findings have confirmed that regular almond consumption is good for the heart and weight loss. It seems that the benefits far outweigh the high-calorie count that almonds contain.
Benefits Of Regular Almond Consumption
Now you know that almonds are a good addition to make to your daily diet. But are there any more benefits to almonds?
High Fiber Content
The outer skin of almonds is well-known for its high dietary fiber value, which will aid in healthy digestion and effective bowel movements. (Source: Mayo Clinic)
If you suffer from some common issues such as bloating, acidity etc, almonds are a healthy option to consider to improve your overall gut health. Nutritionists also recommend soaking the almonds in some water until they go soft to reap the benefits.
Leaving almonds in water will eliminate any residual anti-enzymes, thereby making them healthier and easy to eat. The presence of anti-enzymes may lead to several minerals being undigested, leading to mineral deficiency and indigestion.
There are various almonds to choose from – salted, unsalted, roasted, and soaked being some of the most popular options. We recommended avoiding packaged salted or roasted almonds as they have a lower nutritional value than raw or soaked almonds.
Another significant advantage of almonds is that they contain a very low proportion of carbohydrates. If you want to lose weight with a low-carb diet, almonds are the perfect addition to your daily snacks.
The total proportion of carbohydrates in each almond amounts to only 15 percent of its total nutritional value. Having a small carbohydrate quantity will aid in tummy fat reduction and overall weight loss.
Moreover, due to their low-carb content, almonds also help bring down your body mass index (BMI) if it is above average or above the recommended range for your age and height. If your BMI is normal for your age and height, almonds will help you maintain it at the same level.
High Protein Content
The best part about almonds is that they contain fewer carbohydrates and are very high in protein content.
The two most important aspects of weight loss and fitness are getting rid of excess mass and supporting the growth of lean muscle strength. Almonds help in both processes.
The low carbohydrate content will help you get rid of unnecessary and unhealthy fat storage in your body, and the high protein content will aid muscle growth and overall strength.
Manages Blood Sugar Levels
Almonds are also the perfect snack for borderline diabetics or for people who already have diabetes. Their high protein, fiber and good fat content help people with diabetes maintain their blood sugar levels within the optimum range.
Since almonds are rich in magnesium, they are helpful for people who have type 2 diabetes as they face a deficiency of magnesium in their system. Magnesium is an essential mineral that plays an important role in approximately 300 different bodily processes, one of the most significant is controlling blood sugar.
By correcting your magnesium levels with regular almond consumption, you will observe that your insulin function will improve, bringing down your blood sugar levels and keeping them within the optimum range.
How Do Almonds Aid In Weight Loss?
Most nutrition blogs would tell you that high-calorie foods should be avoided at all costs when losing weight. Keeping track of daily calorie consumption can become an obsessive and unhealthy habit that does more harm than good.
However, there is no doubt that some high-calorie foods prevent weight loss and even enable weight gain. Thankfully, almonds are not one of these foods. But if almonds do contain more calories, shouldn’t they be avoided?
The truth is that it is not just the number of calories that makes a difference, but rather what those calories contain. If you consume “empty” calories, such as a bag of chips, your body will respond negatively.
Foods with empty calories have no nutritional value and will not help you lose weight. However, almonds are highly nutrient-dense and contain no empty calories at all. So even if it seems that the calorie count is high, the nutrients get stored in your body as good fats or protein and help in weight loss and muscle gain.
How Many Almonds Should You Eat Per Day for Weight Loss?
A study conducted by Penn State had participants consume approximately 1.5 ounces of almonds per day. That comes to around 30 to 35 almonds, slightly higher than the generally recommended average of 1 ounce per day.
One ounce of almonds equates to around 20 to 23 whole almonds that can be eaten raw. We recommend sticking to the generally medically accepted serving of one ounce a day for the best results.
However, as you start to improve your workout regime and your body demands more nutrients, you can move up to the 1.5 ounces per day serving. Anything less than one ounce will not give you enough nutrients, and anything more than 1.5 ounces might accumulate as bad fat.
Remember that eating almonds is not the only solution to losing weight. Regular almonds consumption combined with an overall healthy diet and exercise regime will yield the fastest and best results. Not only will you start dropping those pounds, but you will also start looking leaner and stronger with new muscle growth!
Are There Any Downsides to Eating Almonds Everyday?
Just like any other factor when it comes to fitness, eating almonds is also a balancing act. Eat too much, and you may face unwanted consequences. Eat too little, and you won’t see your desired results.
It might sound worrisome, but fear not! Try to avoid eating more than the recommended maximum of 1.5 ounces a day, which may contribute to weight gain. After all, almonds contain calories, and while they are still overarchingly healthy, overdoing it will cause more harm than good.
Keep in mind that if you are on any medication, you should be wary of daily almond consumption. That is because almonds contain a high proportion of manganese, which is generally good as it aids your body’s overall functioning.
However, medications such as laxatives, antibiotics, antacids, blood pressure medicines, and specific antipsychotic drugs may interact with the manganese in the almonds and lead to some negative effects, especially if your diet is already manganese-rich.
Almonds also contain a very high amount of vitamin E, which is essential for skin maintenance. It includes moisturization, wound healing and reduce itchy skin. However, excessive vitamin E may also promote undesirable side effects, such as lethargy, blurred vision, headaches and flatulence.
How Many Almonds to Eat Per Day for Weight Loss: Summing Up
The best type of almonds that will give you effective results are either raw or soaked. Both these types of almonds retain all the necessary nutrients and will aid in your weight loss journey. While roasted almonds are definitely tastier, they may not be as nutrient-rich.
Almonds are a wonderful addition to make to your daily diet. When eaten in moderation, you will see that it plays a significant role in reducing body mass and simultaneously building lean muscle strength.
That’s everything you need to know about almonds, their benefits and how many you should consume per day for weight loss.