Although most medical professionals will tell you no single food helps promote weight loss better than another, a recent study has called this idea into question. It appears that whole unblanched unsalted almonds may help you lose weight more effectively than any other food. This is especially true when combined with a calorie-controlled diet.
Body Weight
A study conducted by the City of Hope National Medical Center in conjunction with the Loma Linda University found that a diet rich in almonds enhanced weight loss results when combined with a low-calorie diet. All participants ate just over 1,000 calories a day, but a select group included 84 g of almonds into their prescribed diet. This led to an 18 percent reduction in weight; individuals not eating almonds saw only an 11 percent reduction.
Waist Size
The divergence in the results of this study wasn't just isolated to weight loss. The inclusion of almonds also has an effect on where people lost the weight. People eating almonds saw a greater reduction in waist circumference than those lacking this nut. The almond group enjoyed an average reduction in waist size of 14 percent, while the non-almond group saw an average reduction of only 9 percent. This may mean that almonds could help people lose belly fat more effectively.
Belly Fat
Belly fat isn't just an indication of excess weight. In fact, it's known to increase your risk of developing serious health complications, including heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer, warns Dr. Michael Jensen, an endocrinology specialist writing for MayoClinic.com. This is especially true for men with a waist circumference of greater than 40 inches and for women with a waist circumference greater than 34 inches.
Diet
These results shouldn't lead you to simply start eating almonds as way to lose weight. You still need to reduce your caloric intake enough to cause a caloric deficit. Without this deficit, weight loss isn't likely. As a general rule, 1 lb. of fat is equal to 3,500 calories. A deficit of this amount should result in 1 lb. of weight loss. Eating almonds, however, could increase these results.
References
- National Institutes of Health; Tips for Losing Weight; Oct. 2009
- "International Journal of Obesity"; Almonds vs. Complex Carbohydrates in a Weight Reduction Program; M.A. Wien, et al.; March 2003
- MayoClinic.com; Belly Fat in Women: Taking -- And Keeping -- It Off; April 2011
- MayoClinic.com; Belly Fat in Men: Why Weight Loss Matters; Michael Jensen; Feb. 2011
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