Foods with extra protein that help you lose weight and gain muscle mass.

As people have become more health conscious, it has become common to work on their body shape. Or what is the same: lose fat and gain muscle mass. Something that not only improves health but also aesthetics. Thus, the body composition is balanced without focusing on the scale. To do this, you need to do two things in a balanced manner at the same time: strength training and a balanced diet to increase muscle size and reduce fat cells accordingly.

One of the ideal foods to achieve this body recomposition is almonds. Not only are they delicious, but they are also a treasure trove of nutrients that have a positive impact on health. They are characterized by high levels of vitamin E, oleic acid and dietary fiber. “They are a good source of mono- and unsaturated fatty acids, phytochemicals, bioactive components, minerals, vitamin E, polyphenols and phytosterols,” he explains.

Marina Codesalcommunity pharmacist and clinical nutritionist-dietitian.

The specialist explains that, according to modern literature, almonds “positively affect body composition by Reduce body fat percentage and central obesity and improve satiety, which helps control weight.” On the other hand, it is a food rich in protein, one of the key nutrients for building muscle mass. “It is one of the highest protein nuts. 100 grams of almonds contain about 21 grams of protein, so athletes usually include it in their daily routine,” says Codesal.

Of course, the specialist remembers that to achieve this recomposition, it is a question of maintaining a balance, taking into account the overall nutritional value of the products, the frequency and quantity of their consumption, as well as the lifestyle, such as the personal needs of each person.

How to include them in your diet?

Marina Codesal emphasizes the versatility of almonds and the importance of eating them roasted or natural, as “this is the healthiest option, especially if consumed without adding salt.” In fact, the expert emphasizes, We should try to avoid eating roasted almonds or almonds with additives.because these varieties usually contain unhealthy fats and excess sodium or sugar.

To reap all its benefits, Codesal recommends taking a handful of raw almonds with the skins on. add them to salads, smoothies or desserts

“Including them in your midday meal or snack is an easy way to include them in your diet and reap the benefits of their properties.”

Allies for appetite control

Although almonds contain healthy fats, they can also be too high in calories and contribute to obesity. Therefore, it is recommended to reduce consumption to about 20-25 pieces per day. In addition, according to a study by the University of South Australia, published in the journal European Journal of Nutritionthis nut may help control appetite. The study concluded that its consumption causes changes in hormones that regulate appetite, which helps reduce food intake and, therefore, consume fewer calories. The 140 obese people who took part in the study consumed 30 to 50 grams of natural almonds without salt and with the skin.

The Many Health Benefits of Almonds

Research shows that eating almonds has a positive effect on cardiovascular health and can modulate the gut microbiome. Specifically, it has been linked to improved endothelial function, lipid profile, and body composition, all of which are important factors in cardiovascular health. It has also been linked to reduced body fat percentage and central obesity, which are risk factors for cardiometabolic disease. A clinical nutritionist highlights the main reasons for taking it:

• Its regular use improves the lipid profile by reducing LDL cholesterol levels ( bad) and improve the functionality of HDL.
• They promote glycemic control, lowering blood pressure and improving chronic inflammation, which is important for cardiovascular health.
• Its antioxidant properties, mainly due to its high vitamin E content, help reduce markers of oxidative stress.
• They modulate the gut microbiome.promoting the growth of beneficial bacteria and increasing the production of short-chain fatty acids, especially butyrate. These effects contribute to almonds’ anti-inflammatory and cardioprotective properties.