Is it possible to eat almonds on a weight loss diet?

Surprisingly, eating high-calorie almonds can help you lose weight. The main thing in this process is to follow the recommended rules. From the article you will find out whether almonds make you fat and how many nuts you can eat per day to lose weight.

Composition and calorie content of almonds

Calorie content of 100 g of almonds – 579 kcal:

• proteins – 21.1 g;
• fats – 50 g;
• carbohydrates – 21.5 g.

100 g of nuts contain:

• vitamins:
  • E – 25.6 mg;
  • B1 – 0.2 mg;
  • B2 – 1.1 mg;
  • B3 – 3.6 mg;
  • B4 – 52.1 mg;
  • B5 – 0.5 mg;
  • B6 – 0.1 mg;
  • B9 – 44 mcg;
  • N – 17 mcg.
• minerals:
  • silicon – 50 mg;
  • phosphorus – 481 mg;
  • magnesium – 270 mg;
  • potassium – 733 mg;
  • calcium – 269 mg;
  • sulfur – 178 mg;
  • iron – 3.7 mg;
  • sodium – 1 mg;
  • zinc – 3.1 mg;
  • copper – 1 mg;
  • manganese – 2.2 mg;
  • selenium – 4.1 mcg.

Is it possible to eat almonds while losing weight?

Almonds promote weight loss if you control the amount of nuts you eat. Its daily consumption in combination with a low-carb diet stimulates fat burning. Almonds are used as:

• ingredient in salads, meat and vegetable dishes;
• additive to dairy products - cottage cheese, kefir, low-fat yogurt;
• snack between main meals.

Can you get better from eating almonds? Yes, this is due to the high energy value of nuts. Consuming the product in the evening also promotes weight gain. Abuse of almonds worsens metabolic processes, which leads to the deposition of subcutaneous fat.

Important! People with painful thinness and athletes are recommended to include almonds in their diet to gain the required mass.

Beneficial properties of almonds for weight loss

Almonds contain a large amount useful componentsthat contribute to the process of losing weight:

1. Dietary fiber found in almond peel improves intestinal motility and improves kidney function. Thanks to this, processed food and water are eliminated from the body.
2. The nut helps in the fight against constipation and swelling.
3. Fatty acids lower blood cholesterol levels.
4. The nut maintains stable glucose levels, reducing the need for fast carbohydrates and sugar.
5. Fiber quenches hunger and gives a long-lasting feeling of fullness.
6. Almonds help increase serotonin levels, which is responsible for reducing appetite.
7. Protein is involved in the development and strengthening of muscle fibers.
8. Magnesium, contained in large quantities (67% of the daily value), not only maintains blood sugar levels, but also reduces the need for sweets. It is a source of energy for building muscle mass during exercise.
9. The rich chemical composition supports the body of a person losing weight.
10. Normalizes the functioning of the nervous system. When losing weight, overexertion, irritability, apathy, weakness, and fatigue are possible.
11. Antioxidants speed up metabolic processes.

Almonds serve as a source of protein, which makes it possible to fully replace meat with them.

Does it help you lose weight?

Almond grains speed up metabolism, are quickly absorbed by the body and saturate it with energy, which gives good results:

• the formation of fat deposits is reduced;
• waste, toxic substances and excess fluid are removed from the body;
• The body, weakened by diet, replenishes the deficiency of vitamins, microelements, proteins, fats, and fiber.

How much can you eat per day

Almond consumption during the diet should be moderate. The recommended dose is 10 nuts per day. This amount is divided into 2-3 doses and used as snacks. For active physical activity, 20-25 pieces are allowed. per day - approximately 30 g.

Only ripe nuts are consumed, as unripe ones contain toxic substances. Raw or naturally dried fruits are considered healthy; the kernels are also fried. The nut is eaten without the soft flaky shell and any additives.

Important! Eat almonds during the day to avoid gaining extra pounds.

Reviews of almonds for weight loss

People who lost weight with almonds, note the effectiveness of the nut diet and talk about its benefits for the whole body.

Sofia, 32 years old: “I am prone to weight gain. Fasting days with almonds help cope with this. I practice them 2 times a month. In addition to almonds, these days I eat oatmeal, green apple, vegetable salad and cottage cheese or kefir. On other days I eat nuts during snacks. This not only allows you to control your weight, but also improves the condition of your skin and hair.”

Olga, 54 years old: “I have never been overweight, but recently, probably due to age, I began to notice extra centimeters. Almonds help me out a lot, I use them as snacks - I ate a few nuts and forgot about hunger. And it's very convenient in a work environment. I notice an improvement in my bowel function.”

Christina, 26 years old: “I really love almonds. My favorite dishes are salmon with almonds, soup with nuts, dessert with yogurt and, of course, almond milk.It is not only tasty, but also healthy. The figure is in perfect order. Almonds can cause weight gain, so the main thing is not to overeat. 10-15 pieces are enough. in a day".

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Conclusion

Despite the high calorie content, almonds help solve the problem of excess weight. It accelerates metabolic processes, promotes the timely and unhindered removal of digested food, satisfies the feeling of hunger, and its rich mineral composition supports performance and improves emotional state during weight loss.