The best time to eat almonds for weight loss is before a high-calorie meal or in the morning. Almonds:
- reduce secretion of appetite hormones
- prevent blood glucose spikes
- control total energy intake
- protect lean body mass
What’s the best time to eat almonds for weight loss?
The best time to eat a handful of almonds for weight loss is before a high-calorie meal or at breakfast.
First, we can eat them on an empty stomach. Almonds are unlikely to cause stomach disturbances. Moreover, as almonds have negligible amounts of sugar, they don’t spike blood sugar, even when consumed on an empty stomach. They have a glycemic index of 0. Thus, we can eat them at breakfast or between meals as a healthy snack.
As almonds have a low glycemic index, they lower the total glycemic index of a high-carbohydrate meal.
Furthermore, a handful of almonds before a high-calorie meal or in the morning reduces the secretion of appetite hormones. Actually, almonds help control energy intake!
Fiber and protein in almonds promote satiety. Actually, foods high in water, protein, and fiber are more filling. Hence, you should drink a glass of water when consume almonds. Water expands fiber in the stomach, causing a greater filling effect.
Consuming almonds before a meal seems to improve body composition, reduce body fat percentage, and lower the dangerous visceral fat! Additionally, eating almonds before a high-carbohydrate meal may affect lipid metabolism and burn belly fat. Most noteworthy, consuming almonds before high-calorie meals can significantly reduce LDL cholesterol, and triglycerides.[2,3]
How many almonds should I eat a day?
Almonds are high in calories. Therefore, if you eat too many, they can make you fat. On the other hand, 1–2 handfuls of almonds a day, as part of a well-balanced diet, can help you lose weight. Eat them at breakfast, at brunch, or before high-calorie meals on an empty stomach.
Nutritional value of almonds
Almonds are among the richest foods in folic acid. Folic acid is necessary for weight loss, as it’s involved in protein and lipid metabolism.
Protein in almonds is crucial for preventing muscle mass loss when following a hypocaloric diet for weight loss. Actually, almonds promote muscle growth! They’re rich in protein, and other compounds that promote protein synthesis. In addition, almonds help the body synthesize testosterone. Testosterone is an anabolic hormone which plays a key role in maintaining a lean body.
Building muscle mass is vital for maintaining a healthy body weight long-term. More muscle mass means better blood glucose control and better insulin resistance. Furthermore, more muscle mass increases basal metabolism.
Moreover, almonds are high in dietary fiber, vitamin E, monounsaturated, and polyunsaturated fatty acids which are good for the heart.