Losing weight and keeping it off requires discipline and adherence to regular physical activity and a diet of healthy foods. Raw garlic and almond nuts provide higher quality, nutrient-dense foods that can help you lose weight. In addition, raw garlic lowers your cholesterol, improves immunity and reduces your risk of several chronic diseases. Almonds also have a protective effect on your cardiovascular system, providing protein, fiber and energy that your body digests slowly so you feel fuller longer.
Step 1
Add raw garlic to main courses, entrees and appetizers. Emphasize foods that are the least processed such as fresh vegetables, lean meats, whole grains and low-fat dairy products. This should be the foundation of any healthy eating plan; garlic adds both flavor and texture to the savory foods you eat. No set recommended amount of garlic has been determined for weight loss; however, the Pennington Nutrition Series cites the recommendation made by the German Commission E Monograph that suggests a daily intake of one or two cloves. If you're concerned about the odor on your breath, chew a sprig of parsley after your meal to freshen your breath.
Step 2
Eat a serving of dry roasted, unsalted almonds as a midday or evening snack, instead of chips or dessert. A single serving, approximately 1 oz. or 23 nuts, contains 160 calories and no cholesterol. Additionally, a serving of almonds contains 3.5 g of dietary fiber and unsaturated fat that help curb your appetite so you eat fewer calories.
Step 3
Keep your garlic in its natural bulb form until you are ready to use it. The active ingredient in garlic, allicin, has a fragile stability that degrades quickly after the garlic is crushed, cooked or aged. Allicin itself is a natural antimicrobial and antifungal substance; however, because of its fragile nature and rapid decomposition, it is not available as a dietary supplement. Using raw garlic, freshly extracted from whole cloves and used immediately without cooking is the best way to gain the benefits of allicin.
Step 4
Purchase natural almond butter or make your own and eat it as a substitute for meat at least twice a week. A serving of almond nuts contains approximately 6 g of protein, comparable to a serving of a lean meat product. A serving of almond butter is 2 tablespoons. The almond nuts also provide fiber and unsaturated fat that help slow the digestive process so you eat less. Combine the almond nut butter with a whole grain bread and side salad for a complete protein meal that will help you lose weight.
Tips and Warnings
- Speak with your doctor before making changes to your eating habits or level of activity.
References
- Almond Board of California: Weight Maintenance
- Google Docs: Pennington Nutrition Series: Health Benefits of Garlic
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons To Get Physical
- Linus Pauling Institute at Oregon State University: Garlic and Organosulfur Compounds
- Allicin.com: Welcome to Allicin.com
- Best Natural Foods: Almond Butter
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