How to Eat Almonds to Lose Weight | Benefits
Almonds have a wel deserved reputation as a health food they are high in beneficial nutrients like magnesium, vitamin E and copper. And while almonds aren’t a low-calorie food, they can fit well into a weight loss diet. Enjoy an ounce of almonds as a healthy on-the-go snacks, or pair them with other weight loss friendly foods like oats or vegetables to lose weight.
Portion Control for Weight Loss
Portion control is key when you’re eating almonds, specially when you are trying to lose weight. Almonds, like other nuts, have a serving size of 1 ounce 22- 23 whole kernels. Which is 163 calories for raw almonds. If you’re eating almond butter, stick to a 1-tablespoon serving, which has 98 calories.
If you prefer not to count them, use a weighing machine to measure your portion size until you get a feel for what an ounce of almonds looks like, or use a measuring tablespoon to spoon out your portion of almond butter. Most people who look at their portions tend to think they are eating less than they really are, notes the Harvard School of Public Health. And because almonds are so calorie-dense, overestimating your portion size means the calories set on quickly. If you think you’re eating 1 tablespoon of almond butter when you’re really eating 2 each day. For example: you will take in almost 700 extra calories a week. That adds up to more than 36,000 extra calories annually the equal of more than 10 pounds of fat.
Choose Healthy Almonds
When you are trying to lose weight with almonds, choose the lowest-calorie options probable. Raw almonds have 162 calories per ounce, while dry-and honey-roasted versions have slightly more. The 168 and 167 calories per ounce, respectively. Oil-roasted almonds higher in calories, at 170 calories per ounce. They’re also slightly higher in unhealthy saturated fat than plain almonds.
When youare shopping for almond butter, look for unrefined varieties made from almonds alone. Almonds with a pinch of salt always check the nutrition label — some almond butters might contain sweeteners, like cane sugar, agave or honey, that increase the calorie and sugar content of the almond butter. Watch out for no-stir varieties, which from time to time contain added fats designed to keep the natural oil in the almond butter from separating from the solids.
Pair Almonds With Fiber
Almonds come packed with dietary fiber, a type of crabs that helps weight loss. People who get more fiber in their diet are more likely to have a healthy weight, and fiber might also defend you from weight gain, according to the Linus Pauling Institute. An ounce of plain almonds has 4 grams of fiber 15 percent of the daily value. You can increase your weight loss benefits by pairing your almonds with other fiber-rich foods. Add slivered almonds to your oatmeal in the morning, pair them with fiber-rich fruits such as raspberries. Cook ground almond meal with quinoa in almond milk for a tasty high protein and high fiber quinoa porridge.
Add Almonds to Low-Cal Staples
Almonds are a great way to add creaminess or crunch to low calorie dishes. Turning them from an unproductive side to a filling meal. Using a food processor, blend all-natural almond butter with rice wine vinegar, fresh grated ginger and cilantro for a flavorful Asian-inspired salad dressing. Use it on leafy green salads it’s especially good on peppery greens, like arugula or mix it with julienned vegetables as a healthy stodgy for summer roll. Add an ounce of chopped or whole almonds to a vegetable stir-fry for added crunch. Or top spiralized zucchini with chopped almonds, red peppers, mango , edam me and pad Thai sauce for a raw, lower-cal version of the Thai takeout classic.
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