Will I gain weight if I eat almonds everyday?

Eating almonds everyday can be part of a healthy diet, but may lead to weight gain if eaten in excessive amounts. The key factors are the total calories consumed from almonds and your overall diet and lifestyle.

Do almonds make you gain belly fat?

Almonds themselves do not specifically increase belly fat. Weight gain occurs when consuming more calories than you burn, leading to overall fat gain and belly fat accumulation. While almonds are high in calories, including them as part of a balanced diet that matches your calorie needs can prevent weight gain.

Are almonds fattening?

Almonds are relatively high in calories, providing 163 calories per ounce. This means overeating almonds can lead to excess calorie intake and weight gain over time. However, almonds are nutritious and can be part of a healthy diet. Eating reasonable portions that fit your calorie needs prevents almonds from being “fattening.”

How many almonds should I eat per day to lose weight?

There is no single recommendation for how many almonds to eat per day for weight loss. The amount that contributes to weight loss depends on your total daily calorie needs and calorie deficit target. As a guideline, 1 ounce or about 23 almonds can be included daily in a weight loss diet. Tracking your total intake will help determine an appropriate amount of almonds to eat for your goals.

Can I eat almonds everyday and still lose weight?

Yes, you can eat almonds daily and still lose weight, as long as you maintain a calorie deficit. Your body weight is determined by calorie balance – if you burn more calories than you consume from all foods, you will lose weight.

Almonds can be included daily in moderation as part of an overall healthy diet geared towards weight loss. Just account for the calories from almonds when determining your total daily intake to ensure you stay in a deficit.

Will eating 10 almonds a day help lose weight?

Eating just 10 almonds a day is unlikely to have a major impact on weight loss. Ten almonds provide about 80 calories, which is a small amount compared to most people’s daily intake.

However, including 10 almonds in your daily diet as a healthy snack can contribute to weight loss efforts. Almonds provide protein, fiber, and healthy unsaturated fats to help keep you feeling full. When combined with an overall reduced calorie diet, this snack can be part of an effective weight loss plan.

Benefits of Almonds for Weight Loss

Almonds have several qualities that make them a nutrient-dense food to include in a weight loss diet:

  • High in protein and fiber – both nutrients increase satiety.
  • Provide healthy fats – small amounts of monounsaturated and polyunsaturated fats can improve heart health.
  • Low glycemic index – doesn’t spike blood sugar, which can reduce appetite.
  • Provide important nutrients like magnesium, vitamin E, and antioxidants.
  • Portable and easy to eat on-the-go.
  • Can be portioned into single servings to control intake.

Downsides of Eating Too Many Almonds

While almonds offer health benefits, overdoing it on almonds or any food can backfire for weight loss:

  • High in calories – it’s easy to overeat and negate a calorie deficit.
  • Easy to mindlessly snack on – leading to excess calories.
  • May cause gastrointestinal discomfort if eaten in large amounts.
  • Some people may have a food sensitivity or allergy to almonds.

How Many Calories in Almonds?

The number of calories in almonds depends on the serving size. Here are some common almond portion sizes and their calorie counts:

  • 10 almonds – 80 calories
  • 20 almonds – 160 calories
  • 1 ounce (about 23 almonds) – 163 calories
  • 1⁄4 cup almonds – 206 calories
  • 1⁄2 cup almonds – 413 calories
  • 1 cup almonds – 828 calories

As you can see, almonds are a high-calorie food. To prevent excessive calorie intake, stick to reasonable 1 ounce or 1⁄4 cup portion sizes of almonds daily as part of a weight loss diet.

Do Almonds Help You Lose Belly Fat?

Almonds do not contain any magical fat-burning properties. However, including almonds as part of an overall healthy diet and active lifestyle can help you lose fat all over, including around the belly area. Here’s how almonds can help reduce belly fat:

  • Satiety – Almonds are filling, which can reduce overeating and limit excess calories.
  • Calorie deficit – Almonds can fit into a calorie restricted diet that creates a deficit needed for fat loss.
  • Nutrition – Almonds provide important nutrients, protein, and healthy fats that may facilitate fat burning.
  • Reduced inflammation – Almonds have an anti-inflammatory effect that may improve metabolic health.
  • Blood sugar control – Almonds help prevent blood sugar spikes and crashes which can drive fat storage.

While almonds can compliment your belly fat diet, total body fat reduction relies on an overall calorie deficit and exercise regimen focused on burning visceral fat.

What are the Best Types of Almonds for Weight Loss?

All varieties of almonds have a similar nutrient profile and can support weight loss. However, some types may be more favorable for fat loss diets:

Raw almonds

Raw almonds are not roasted or otherwise processed. This retains the most nutrients and fiber, keeping you fuller longer on fewer nuts.

Natural almonds

Natural almonds with the skin intact provide more fiber for satiety. Just avoid excessive salt or oil coatings.

Whole almonds

Choosing whole almonds takes longer to chew, slowing eating and supporting satiety vs chopped varieties.

Unsweetened almond milk

Low in calories and carbs, unsweetened almond milk can replace higher calorie beverages.

Almond butter

Pure, unsweetened almond butter can be used to control portions and calories while providing taste and nutrition.

Focus on finding unsalted or lightly salted varieties without added oils or sugars. This helps keep calories controlled while maximizing nutrition.

What are the Health Benefits of Almonds?

Almonds provide an array of vitamins, minerals, and plant compounds that offer health benefits beyond just weight control. Here are some of the top health benefits of almonds:

Rich in Antioxidants

Almonds are high in antioxidants like vitamin E and manganese which help combat oxidative stress and inflammation in the body. This supports brain, heart, and overall health.

May Reduce Heart Disease Risk

The combination of healthy fats, nutrients, and antioxidants in almonds may improve cholesterol levels and lower cardiovascular disease risk.

Regulate Blood Sugar

Almonds are low glycemic and the protein and fiber help prevent spikes in blood sugar that can increase diabetes risk.

Improve Digestion

The fiber content in almonds acts as a prebiotic to support gut bacteria. This improves digestion and promotes regularity.

Support Brain Function

Almonds provide key nutrients for brain function like vitamin E, magnesium, and choline for focus, memory, and cognitive performance.

Potential Downsides of Eating Almonds

Despite their nutritional benefits, some potential downsides of frequent almond consumption include:

High in calories

With 163 calories per ounce, almonds are one of the more calorie-dense nuts. This makes it easy to overeat and sabotage weight loss.


Tree nut allergies are common, with almonds being one of the more frequent triggers. Those with an allergy must avoid almonds.

Bloating and stomach pain

For some people, eating a lot of almonds may cause bloating, gas, and abdominal discomfort due to difficulty digesting the fiber and fats.

Kidney stones

Almonds are high in oxalates, which in excess may increase the risk of developing kidney stones in those predisposed.

Toxic mold contamination

Almonds are at risk for mold growth if stored improperly. This can lead to aflatoxin contamination, which may cause illness if consumed.

Overall, almonds consumed in normal food amounts as part of a balanced diet are safe and nutritious for most people. Those with specific risks should exercise caution and moderation.

Tips for Incorporating Almonds into a Weight Loss Diet

Here are some simple tips for enjoying almonds as part of a weight loss regimen:

  • Measure 1 ounce (about 1⁄4 cup) portions to control serving size.
  • Limit snacking to 1-2 servings per day to keep calories in check.
  • Choose raw, unsalted varieties to maximize nutrients and minimize add-ons.
  • Pair almonds with fruit or yogurt for a balanced, protein-rich snack.
  • Add sliced almonds to oatmeal, salads, or stir fries for extra crunch and healthy fats.
  • Substitute almond butter for peanut butter on sandwiches or apples.
  • Have almonds with water or unsweetened almond milk instead of sugary beverages.
  • Avoid roasted and honey roasted almonds coated in oil and sugar.

Monitoring portions and picking healthy preparation methods allows you to integrate almonds into your diet without overdoing calories or sacrificing weight loss.

Sample Meal Plan with Almonds

Here is a sample 1-day meal plan including almonds as part of a balanced, weight loss diet:


  • Oatmeal made with unsweetened almond milk, topped with 1⁄4 cup almonds and 1⁄2 cup berries
  • 1 hardboiled egg
  • Coffee or tea


  • Turkey and Swiss sandwich on whole grain bread with lettuce, tomato, mustard, and 1 Tbsp almond butter
  • 1 medium apple
  • Sparkling water


  • 3 ounces baked salmon
  • 1⁄2 cup roasted Brussels sprouts with 1 Tbsp sliced almonds
  • 1⁄2 cup cooked quinoa
  • Water with lemon


  • 1 ounce (about 25) raw almonds
  • 1 cup Greek yogurt

This provides around 2000 calories including a balance of nutrients and several servings of almonds. Adjust the meal sizes and components to meet your individual calorie needs for weight loss.

Healthy Almond Recipes for Weight Loss

These healthy almond recipes can support your weight loss efforts:

Almond Butter Overnight Oats


  • 1⁄2 cup rolled oats
  • 1⁄2 cup unsweetened almond milk
  • 1 Tbsp almond butter
  • 1⁄2 scoop vanilla protein powder
  • 1⁄4 cup blueberries
  • 1⁄4 cup sliced almonds
  • Dash of cinnamon


  1. Mix oats, almond milk, almond butter, and protein powder in a mason jar or container.
  2. Refrigerate overnight.
  3. In the morning, top with blueberries, almonds, and cinnamon before eating.

Zucchini Almond Fritters


  • 2 cups grated zucchini, drained
  • 1⁄4 cup whole wheat flour
  • 2 eggs, beaten
  • 1⁄4 cup raw sliced almonds
  • 1 tsp baking powder
  • 1 Tbsp olive oil


  1. Mix all ingredients except oil together in a bowl.
  2. Heat oil in a skillet over medium heat.
  3. Drop 1⁄4 cup scoops of the mixture into the pan and flatten into patties.
  4. Cook 3-4 minutes per side until golden.
  5. Drain on a paper towel lined plate.

Turkey Lettuce Wraps with Almond Sauce

Almond Sauce Ingredients:

  • 1⁄4 cup slivered almonds
  • 1 garlic clove
  • 1⁄4 cup olive oil
  • 2 Tbsp rice vinegar
  • 1 tsp honey

Lettuce Wrap Ingredients:

  • 1 lb ground turkey
  • 1 Tbsp olive oil
  • 1⁄2 onion, diced
  • 1⁄2 red bell pepper, diced
  • Romaine or butter lettuce


  1. Make almond sauce by blending almonds, garlic, olive oil, vinegar and honey in food processor or blender.
  2. In a skillet, cook ground turkey until no longer pink, 5-7 minutes.
  3. Remove turkey from pan and add olive oil. Cook onion and pepper 2-3 minutes.
  4. Return turkey to pan and combine.
  5. Scoop turkey mixture into romaine lettuce leaves, top with almond sauce.


Eating a 1 ounce serving of almonds daily can be included as part of a healthy weight loss diet. Almonds provide protein, unsaturated fats, and important nutrients. But be mindful of portions, as almonds are calorie dense. Keep intake around 1 ounce per day and focus on raw, unsalted nuts to maximize health benefits. Pair almonds with a balanced diet and active lifestyle for the best chance of losing weight.

Leave a Comment