How many almonds can I eat a day for weight loss?

Too many almonds can make you fat. However, consuming reasonable amounts promotes weight loss. 1 handful of almonds a day is good for weight loss because almonds:

  • promote satiety
  • regulate glucose responses
  • increase energy expenditure
  • are rich in minerals that involved in fat metabolism
  • are the richest common food in vitamin E

A handful of almonds a day supports weight loss

Almonds are high in calories. A handful contains 164 calories. So, we shouldn’t consume too many almonds if we want to lose weight. A handful a day is enough. In fact, a handful of almonds a day, as part of a well-balanced, hypocaloric diet, is good for weight loss. Only active people and athletes, or people who don’t want to lose weight, can consume higher amounts

We don’t absorb all calories of almonds

Almonds have many calories because they’re particularly high in fat. Actually, 54% of almond weight comes from fat. 1 gram of fat has 9 calories, whereas carbs and protein have only 4 calories per gram.

But, almonds have healthy fats, which are good for the heart when consumed in moderation!

We can’t absorb all fat from almonds, though. According to a study, 20 women consumed about 60 grams of almonds a day for 10 weeks without any further diet changes didn’t gain any weight, despite almonds’ high calorie content.[1]

Consuming even 2 handfuls of almonds a day, as part of a well-balanced diet, is rather unlikely to make you fat.

Almonds promote satiety

Almonds promote satiety because they’re particularly high in fiber and protein. So, moderate almond consumption helps us follow a low-calorie diet for weight loss long-term.

It’s better for you to eat almonds instead of any sugar-rich snack.

In addition, as almonds are low in net carbs, even people with diabetes and people on keto can regularly consume them.

Unsaturated fats in almonds promote thermogenesis

According to studies, chronic consumption of nuts, such as almonds, may cause increased resting energy expenditure! Mainly because they’re high in unsaturated fats. Unsaturated fats are good for weight loss. They help the body burn more calories after a meal, increasing thermogenesis.[2]

Almonds are particularly rich in monounsaturated and polyunsaturated fatty acids. These are healthy fats. In fact, when consumed in moderation, instead of saturated fatty acids, these fats are good for the heart.

Vitamin E deficiency & obesity

Furthermore, almonds are good for weight loss because they’re particularly rich in vitamin E. Actually, almonds are the richest common food in vitamin E, second only to sunflower seeds.

If you want to lose weight, you should get adequate amounts of vitamin E. Vitamin E is a powerful antioxidant with anti-obesity properties! Overweight people tend to have low levels of vitamin E.[3]

Almonds contain compounds that prevent weight gain

Additionally, almonds are high in nutrients that are vital for a good metabolism, which burns belly fat. For instance, they’re an excellent source of calcium, iron, magnesium, phosphorus, potassium, and zinc!

100g1 oz
calcium (mg)26074
iron (mg)3,61
magnesium (mg)27177
phosphorus (mg)457130
potassium (mg)692196
zinc (mg)3,210,9
Nutrition value of almonds.

Zinc may reduce insulin resistance, and appetite in overweight people.[4]

Moreover, potassium deficiency has been associated with increased body mass index (BMI), and obesity. A diet rich in potassium and magnesium is important for weight loss.[5]

Also, almonds can help you burn fat, as they’re among the richest foods in riboflavin. A vitamin which is vital for fat metabolism.

Moreover, almonds can help you build muscle mass. Increased muscle mass is beneficial for lean body and increased energy expenditure.

How many almonds can make you fat?

According to many studies, people lost weight by eating 1-2 handfuls of almonds a day. In fact, consuming up to 2 handfuls a day, preferably before a high-calorie meal, is good for weight loss.

However, people who follow a sedentary life shouldn’t consume more than 1 handful of almonds a day. Consuming too many almonds can make you gain weight because they have many calories. Actually, 3 handfuls of almonds contain more than 500 calories!

Only reasonable amounts of seeds and nuts, such as hazelnuts, walnuts, pistachios, and sunflower seeds are good for weight loss. All seeds and nuts have a great nutritional value, but also many calories.

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