Almonds are often talked about as a great snack to fill up on without filling out your waist line. That said, it’s really easy to overdo it if you eat too many—just 24 kernels comes in at 163 calories and 14 grams of fat. But if you eat just the right amount, almonds can actually help you lose weight.
A new study published in the American Journal of Clinical Nutrition found that eating almonds instead of less healthy food helped people stick to their diet. Even though many dieters avoid almonds because of their high fat content, experts say that when limiting the amount of calories you eat, it’s important to choose foods that are rich in nutrients. Almonds are super rich in magnesium, potassium, vitamin E, fiber and calcium.
What’s more, according to a study published in the International Journal of Obesity, dieters who ate about 70 almonds daily lost about seven inches from their waists. That’s two inches more than the group that did not incorporate almonds into their diet.
Almonds are also a great snack if you crave crunchy, textured food but want to avoid snacks lacking in nutrition. And of course, when you eat foods that are nutritious and enjoyable, you’re more likely to stick to a healthy diet.
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