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Diet and proper nutrition are essential for people who want to lose weight. Many of those who seek weight loss are struggling to achieve desirable results.
And, if one tries to take a close look at reasons many are struggling to lose weight, most of the time, it is because of their diet. With that in mind, a healthy diet along nuts can significantly help in weight loss.
Eating nuts and making it a part of the diet helps with weight loss and maintaining an ideal weight. Moreover, almond nuts, in particular, has been found to help lose weight.
The Study on Almond-Enriched Diet For Weight Loss
The researchers followed over 100 men and women, mostly women. The subjects were divided into two groups. One group was assigned to an almond-enriched diet while the other group on the nut-free diet. Also, the almond-enriched diet group was also on a low-calorie diet.
The almond-enriched and low-calorie diet group were given 28 grams of almonds, which is approximately 24 almonds per pack for daily consumption while in the duration of the study.
In the first five weeks, this group was given raw and whole almond nuts only. In the following week 6, roasted nuts were given, as well as flavored almonds.
During the duration of the study, participants were prohibited from consuming any other nuts except the provided almonds.
On the other hand, the nut-free group was also on a low-calorie diet, but there were no nuts given. Consumption of any nuts like pistachios, walnuts, cashews, macadamia, Brazil nuts, hazelnuts, etc. was not allowed.
The conclusion of the study;
incorporating limited portions of almonds—an energy-dense food—into a behavioral weight-loss program still resulted in significant weight reduction.
FOSTER GD, SHANTZ KL, VANDER VEUR SS, ET AL. A RANDOMIZED TRIAL OF THE EFFECTS OF AN ALMOND-ENRICHED, HYPOCALORIC DIET IN THE TREATMENT OF OBESITY. AM J CLIN NUTR. 2012;96(2):249-254. DOI:10.3945/AJCN.112.037895
The almond-enriched diet group also experienced a more significant reduction in triglycerides with improved levels of good cholesterol. It means the individuals who consumed an almond-enriched diet lose not only weight but also improves their heart health.
In a different study, almond nuts consumption does appear to help achieve more significant weight loss, but beneficial for controlling weight.
Almond Health Benefits Besides Weight Loss
Another study found that almond consumption is good for the heart and weight maintenance for people with type-2 diabetes.
Other almond health benefits include;
- Excellent source of energy and macronutrients
- Rich in natural dietary fiber
- Packed with micronutrients
- Rich in sodium and potassium
- Contain phytosterols and antioxidants
Almonds Are Healthy But…
There is no doubt that almonds are healthy. However, one’s weight loss success should not be dependent on almonds alone. Just like with any healthy foods, make it a part of a healthy diet.
It is a good starting point to start with almonds or any other nuts as a substitute for unhealthy snacks. Always make an effort to take a close look at your diet and make sure you’re only eating the right foods conducive to health.
As a matter of fact, anyone who wants to lose weight should not focus on losing weight. Instead, focus on achieving and maintaining better health instead.
When focusing on good health as the end result, weight loss follows quickly without any side-effects. Once eating healthy becomes a habit, it becomes a part of a healthy lifestyle while maintaining a healthy weight almost without any efforts.