Nuts may provide an excellent source of protein, yet their fat-laden composition can pose as an impediment to weight loss.

Research indicates that almonds may help with both weight management and weight loss simultaneously.

Researchers conducted a large study, concluding that including almonds in an energy-restricted diet helped individuals lose weight faster while simultaneously improving cardiometabolic health.

Studying the results of adding almonds or carbohydrates-rich snacks to energy-restricted diets resulted in approximately 7kg weight loss with both diets.

Globally, over 1.9 billion individuals are overweight with 650 million being obese. A study shows how nuts can supplement a diet for managing weight and cardiometabolic health.

Nuts like almonds make for great snacks. Packed full of fiber, protein and essential minerals and vitamins, they’re also high in fat – which could potentially contribute to an increase in bodyweight.

Nuts contain healthy unsaturated fats which can help alleviate inflammation, improve cholesterol levels, and promote heart health.

Researchers assessed both diets containing almonds as well as those without nuts to assess any impact on weight and cardiometabolic health. Nut-containing and nut-free diets led to 9.3% weight reduction during their respective studies.

However, diets supplemented with almonds also demonstrated statistically significant atherogenic lipoprotein subfraction changes which could ultimately result in cardiometabolic health improvements over time.

Nuts provide an added benefit of prolonging feelings of fullness for longer – an added advantage when trying to control weight.

Study participants completed a nine-month eating program which involved following both an energy restricted weight loss diet for three months followed by an energy controlled maintenance diet for six.

At both stages, 15% of total energy intake consisted of unsalted almonds while 15% for the no-nut diet included carb-rich snacks such as baked cereal bars or rice crackers.