Few people believe me when I tell them that eating more often will help them lose weight. I’m sure images of buffets and junk food pop into their mind. But, eating a healthy snack every two to three hours can actually help you lose overall weight and trim your waistline. Of course, what you choose plays an important role as well. For years I’ve been telling people to snack on raw, unsalted almonds. And new research supports this choice.
In a study published in the International Journal of Obesity and Related Metabolic Disorders, scientists at California’s City of Hope National Medical Center discovered that overweight participants who snacked on almonds lost abdominal weight. The average person in the study had a 14 percent waistline reduction simply by snacking on 70 almonds daily. Of course, the study participants also followed a healthful diet along with eating the almonds throughout the day.
The scientists equate the results to three things:
1. Almonds eaten every few hours ensure that blood sugar levels are stabilized. When blood sugar levels are stable, your body stops pumping out hormones that tell it to hoard fat. Yes, that’s correct, sugary snacks and not eating frequently enough have the same effect. They cause your blood sugar levels to fluctuate rapidly. When they are high insulin is released to counter the damaging effects of high blood sugar. This causes blood sugar levels to drop quickly–usually too low. Then you feel hungry again and may crave unhealthy foods. Insulin and other hormones released during this time signal your body to hoard fat because it thinks you may be starving.
2. Because almonds are rich in protein and fiber they increase the sense that you are “full.” When people feel less hungry they usually eat less, making it easier to lose weight.
3. Almonds are rich in calcium. Calcium is an important mineral that has been shown in numerous studies to speed weight loss.
Keep reading to learn ways to get more almonds into your diet…