When you start a weight-loss diet, calorie-dense nuts might not automatically be at the top of your diet foods list. But recent data has shown that almonds, in particular, can play a role in weight loss. Almonds are high in fiber and protein, and also contain the potent antioxidant vitamin E and the blood sugar stabilizer magnesium. Perhaps most importantly, studies have found that the cell walls of almonds inhibit the absorption of their fat content by the body.
Step 1
Know your serving size. Fitness Magazine says an ounce of almonds, or about 23 almonds, is the recommended daily serving of this nutritious nut. If you don't have time to count out almonds, use an Altoids tin to estimate. Fitness Magazine says the recommended serving fits perfectly into such a tin. The Almond Board of California also suggests using a shot glass, ice cream scoop or sticky note to approximate the serving, which totals 160 calories.
Step 2
Mix it up. You might grow tired of eating your 23 almonds a day, so the Almond Board of California suggests some options. Switch up your peanut butter for some equally delicious almond butter. Mix your own in a food processor by blending your daily portion of almonds with some vegetable oil and salt. Sprinkle roasted almonds on favorite fish or vegetable dishes, the Almond Board of California says.
Step 3
Consider almond meal replacement. Because almonds are so filling and packed with nutrients, they make a good option for occasional meal replacement, reports Health Learning Info.org. To substitute for a meal, eat 50 almonds instead of the usual 23. Health Info.org cited a study conducted at Hope National Medical Center, in which 65 overweight adults ate 70 almonds per day for six months and lost 18 percent of their body weight. The almond regimen was in combination with a reduced calorie diet, Health Info.org reports.
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