5 Benefits of Almonds for Weight Loss

Almonds

A

Although almonds contain a high amount of calories and fat and many people avoid them because of their high calorie count, they can actually be great for weight loss. They provide essential vitamins and nutrients as well as healthy fat that may stimulate weight loss. Here are 5 benefits of almonds for weight loss:

Healthier Than Carbohydrates
A study published in the International Journal of Obesity found that a low fat diet supplemented with almonds increased weight loss far better than one supplemented with complex carbohydrates. Individuals on the almond diet saw an 18% reduction in weight, versus only 11% of those on the carb diet.

Monounsaturated Fats
Almonds are a great source of monounsaturated fats, healthy fats necessary in maintaining good nutrition. They help to lower bad cholesterol, decrease the risk of heart disease, and may actually aid in weight loss. They stimulate the fat burning mechanisms in the body far better than other types of fats.

Nutrient Rich
Even though almonds contain about 11% the DV of calories per 1/4 cup serving, they have a great nutrient to calorie ratio. They are a fantastic source of protein, manganese, magnesium, potassium, vitamin E and Vitamin B2. The calories that almonds provide do not seem to increase weight like calories from other foods, perhaps disproving the theory that a calorie is a calorie.

Energy Booster
Almonds are a particularly great source of energy-producing nutrients like vitamin E, vitamin B2, protein, manganese and copper. These substances are important for weight loss because they can help to keep the body active for longer, with less need to consume fatty calories.

Weight Loss
A study spanning 28 months in Spain and involving nearly 9,000 adults found that eating nuts such as almonds at least twice per week resulted in a 31% less likely chance of gaining weight than those who never ate nuts. The monounsaturated fats in almonds are also believed to help stimulate the body's fat burning mechanisms.

Source: Health Diaries

How To Follow The Mediterranean Diet

Adopting a Mediterranean diet can be easy and cheap. This blog is about the types and amounts of ingredients to eat in order to get maximum health benefit from the diet.

The health benefits

The typical Western diet is high in animal fats and preservatives, but low in fruit and vegetables. Scientific research has shown that this food combination is partially responsible for triggering many chronic diseases and cancers.

Research has also shown that following a Mediterranean diet can reduce the chance of developing conditions such as heart disease, type 2 diabetes, high blood pressure, obesity and even Alzheimer's disease. 

Switching from a Western to a Mediterranean diet represents a healthy lifestyle choice. It can reduce the risk of a premature death and increase the chance of a healthy retirement, free from long-term medication. 

The Mediterranean Diet

The term 'Mediterranean Diet' describes a specific mix of dietary food ingredients, shown, to promote health and long life in people from many countries, including the UK and USA. The word 'Mediterranean' refers to the origins of the diet, rather than needing to eat Greek or Italian foods (see Note 2) - although, experimenting can be enjoyable and rewarding. 

When planning ingredients for Mediterranean-style meals, it is good to include lots of variety. For example, using a range of fruit and vegetables gives the body maximum access to sources of vitamins, minerals and other trace nutrients. This is quite logical, because it's only recently that supermarkets have been able to make foods available throughout the year. This counteracts natural seasonal variety in the human diet.

The overuse of salt in flavouring Western-style meals and fast foods has been linked with increased blood pressure. The healthy alternative is to replace the excess salt with herbs, as Mediterranean folk have done for many years. This can also add new flavours to quite simple pasta, rice dishes and stews.

General principles

The Mediterranean Diet is not about quick fix 'superfoods'. Nor is it a strict list of what you should not eat. Rather, the Mediterranean Diet is a formula for healthy day-to-day eating over the long term. Here's a quick guide for those who would like to try it:

• Maximise your intake of vegetables, peas and beans (legumes), fruits and wholegrain cereals.
• Limit your red meat intake - fish and poultry are healthy substitutes.
• Where possible, use mono-unsaturated olive oil or rapeseed oil in place of animal fat such as butter or lard.
• Limit your intake of highly processed 'fast foods' and 'ready meals', where you cannot tell saturated fat and salt intake.
• Eat no more than moderate amounts of dairy products, and preferably low-fat ones.
• Do not add salt to your food at the table - there is already plenty there.
• Snack on fruit, dried fruit and unsalted nuts rather than cakes, crisps and biscuits.
• Drink (red) wine during meals, but no more than three small glasses per day if you are a man and no more than two small glasses per day if you are a woman.
• Water is the best 'non-alcoholic beverage' (as opposed to sugary drinks), although health benefits have also been claimed for various teas and coffee (see Note 3).

Low Fat Diet Plan Explained - Is The Low Fat Diet For You?

For more information go to: Fitium

Paleo Diet Plan Explained - Is The Caveman Diet For You?

For more information go to:- Fitium.com