Almonds for weight loss

Why almonds can help with weight loss

Do almonds actually help you lose weight?

Despite their calorie density, almonds don't seem to cause weight gain when people add them to their diets. A 2021 narrative review of 64 randomized controlled trials and 14 systematic reviews noted that almonds were the only nut with a small but significant decrease in both body mass and fat mass compared with control diets.

The best single test is a head-to-head trial. In a University of South Australia study, 140 adults with overweight or obesity ate 30% fewer calories for 3 months, with their snacks coming from either almonds or carb-rich foods. Both groups lost 7.0 kg. A 6-month maintenance phase followed, and by the end both groups had better fasting glucose, blood pressure and cholesterol. The almond group did better on some lipoprotein measures.

That's the honest size of it. Almonds matched the snacks they replaced on the scale, with a possible edge on heart markers. If you've read that almonds speed up fat loss, this trial doesn't show that.

Fullness is the other argument. A 1-ounce serving delivers about 6 grams of protein and 3.5 grams of fiber, according to USDA FoodData Central. In a crossover study of 42 women, almonds as a mid-morning snack produced lower overall hunger than crackers with the same calories, and less desire for high-fat foods later. Total calories over the next 24 hours didn't differ.

The evidence isn't all one way. In a test of 140 adults with overweight or obesity, almonds produced better appetite hormone responses than a matched snack bar, but people didn't feel less hungry and didn't eat less at a buffet afterward. Treat the fullness effect as real but modest.

Then there's the label. Because of the tough cell walls, your body doesn't absorb all the fat in a whole almond. A USDA feeding study of 18 adults measured 129 calories in a 28-gram serving, against the 168 to 170 the standard calculation predicts. That's about 24% lower, or about 40 calories an ounce. For consistency, keep tracking the label number and treat the difference as a small margin of error in your favor.

Almonds are one of many foods that can support your goals. For the full list, see our guide to the 100 best foods for weight loss, and our rundown of fats that are beneficial for weight loss.

How to eat almonds for weight loss

How do you eat almonds without stalling?

The key word with almonds is substitute. Add a handful to your normal eating and you've added 160-plus calories. Swap them for chips, candy or crackers and you've traded a snack that wears off quickly for one with protein and fiber.

• Pre-portion them. Measure about 1 ounce, or 23 almonds, or bag up portions for the week. It's easy to eat two or three servings straight from the container without noticing.
• Go easy with almond butter. Stick to 1 tablespoon, and check the label for added sugar and salt.
• Pair them. Greek yogurt with berries and a tablespoon of chopped almonds holds you over better than almonds alone, because you've added protein and produce.
• Use them for texture. A small sprinkle on salads, oatmeal or vegetable bowls adds crunch and staying power without much volume.

The fiber in almonds is part of what makes them filling. Our ultimate guide to dietary fiber explains how fiber works to control appetite and support weight loss.

Almond portions & nutrition

What does a portion of almonds look like?

Almond portions, rounded from USDA FoodData Central

Labels vary by brand and roast, so use the package values for accurate tracking. The roast barely changes the calories. The bigger variable is how many you eat.

Almond mistakes to look out for

What can make almonds work against you?

Even healthy foods can work against you when portions drift. At about 164 calories an ounce, a big handful while you're cooking dinner could be about 330 calories before the meal starts. Stick to your planned portion.

Be cautious with flavored varieties. Honey-roasted, chocolate-covered and candy-coated almonds add sugar and extra calories. Plain or lightly salted is the better choice for weight loss.

One more thing worth knowing: form matters. In a follow-up USDA study of 18 adults, whole natural almonds delivered 4.42 calories per gram and roasted almonds 4.86, while almond butter delivered 6.53, about what the standard calculation predicts. The cell walls that hold back the fat are mostly gone by the time an almond becomes butter. If weight loss is your main goal, choose whole almonds most of the time.

Putting almonds into practice

What should you do next?

Knowing almonds can fit is one thing. Building consistent eating habits around them is another. Pick the one snack they'll replace, usually the mid-afternoon one, and bag up five portions on Sunday.

If you're tired of making daily decisions about what to eat, that's a workload problem, and workload problems have different solutions than knowledge problems. Our Weight Loss Meal Plan sets the calories and portions for you. Or build your own plan from the meals you like. You'll still need to bring your own almonds.

Make it easy withWeight Loss Meal PlanFrom $89.95View plan