Increased weight loss on a diet high in monounsaturated fats, or the magic almonds?

  1. Senior Member
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,577
    Rep Power
    924
    Level
    29
    Lv. Percent
    98.24%
    Achievements Activity ProPosting Pro

    Increased weight loss on a diet high in monounsaturated fats, or the magic almonds?


    Almonds vs complex carbohydrates in a weight reduction program.

    Wien MA, Sabate JM, Ikle DN, Cole SE, Kandeel FR.

    City of Hope National Medical Center, Duarte, CA 91010, USA. mwien@coh.org

    OBJECTIVE: To evaluate the effect of an almond-enriched (high monounsaturated fat, MUFA) or complex carbohydrate-enriched (high carbohydrate) formula-based low-calorie diet (LCD) on anthropometric, body composition and metabolic parameters in a weight reduction program. DESIGN: A randomized, prospective 24-week trial in a free-living population evaluating two distinct macronutrient interventions on obesity and metabolic syndrome-related parameters during weight reduction. SUBJECTS: In total, 65 overweight and obese adults (age: 27-79 y, body mass index (BMI): 27-55 kg/m(2)). INTERVENTION: A formula-based LCD enriched with 84 g/day of almonds (almond-LCD; 39% total fat, 25% MUFA and 32% carbohydrate as percent of dietary energy) or self-selected complex carbohydrates (CHO-LCD; 18% total fat, 5% MUFA and 53% carbohydrate as percent of dietary energy) featuring equivalent calories and protein. MAIN OUTCOME MEASUREMENTS: Various anthropometric, body composition and metabolic parameters at baseline, during and after 24 weeks of dietary intervention. RESULTS: LCD supplementation with almonds, in contrast to complex carbohydrates, was associated with greater reductions in weight/BMI (-18 vs -11%), waist circumference (WC) (-14 vs -9%), fat mass (FM) (-30 vs -20%), total body water (-8 vs -1%) and systolic blood pressure (-11 vs 0%), P=0.0001-0.05. A 62% greater reduction in weight/BMI, 50% greater reduction in WC and 56% greater reduction in FM were observed in the almond-LCD as compared to the CHO-LCD intervention. Ketone levels increased only in the almond-LCD group (+260 vs 0%, P<0.02). High-density lipoprotein cholesterol (HDL-C) increased in the CHO-LCD group and decreased in the almond-LCD group (+15 vs -6%, P=0.05). Glucose, insulin, diastolic blood pressure, total cholesterol, triglycerides, low-density lipoprotein cholesterol (LDL-C) and LDL-C to HDL-C ratio decreased significantly to a similar extent in both dietary interventions. Homeostasis model analysis of insulin resistance (HOMA-IR) decreased in both study groups over time (almond-LCD: -66% and CHO-LCD: -35%, P<0.0001). Among subjects with type 2 diabetes, diabetes medication reductions were sustained or further reduced in a greater proportion of almond-LCD as compared to CHO-LCD subjects (96 vs 50%, respectively) [correction]. CONCLUSION: Our findings suggest that an almond-enriched LCD improves a preponderance of the abnormalities associated with the metabolic syndrome. Both dietary interventions were effective in decreasing body weight beyond the weight loss observed during long-term pharmacological interventions; however, the almond-LCD group experienced a sustained and greater weight reduction for the duration of the 24-week intervention. Almond supplementation of a formula-based LCD is a novel alternative to self-selected complex carbohydrates and has a potential role in reducing the public health implications of obesity.

  2. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33558
    Level
    62
    Lv. Percent
    81.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    One almond equals one gram of fat correct?
  3. BMW
    New Member
    BMW's Avatar
    Join Date
    Feb 2005
    Posts
    499
    Rep Power
    368
    Level
    18
    Lv. Percent
    66.09%

    Quote Originally Posted by smeton_yea View Post
    One almond equals one gram of fat correct?
    more like half a gram
    •   
       

  4. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33558
    Level
    62
    Lv. Percent
    81.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by BMW View Post
    more like half a gram
    are you sure?
  5. Senior Member
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,577
    Rep Power
    924
    Level
    29
    Lv. Percent
    98.24%
    Achievements Activity ProPosting Pro

    10 almonds ~= 6g fat.
  6. New Member
    FYI777's Avatar
    Join Date
    May 2006
    Posts
    151
    Rep Power
    180
    Level
    10
    Lv. Percent
    72.11%

    Wonder if using olive oil(also high in monounsaturated fats) in the diet does the same thing?
  7. New Member
    DriverDan's Avatar
    Join Date
    Mar 2007
    Age
    33
    Posts
    193
    Rep Power
    189
    Level
    12
    Lv. Percent
    11.96%

    All the study shows is that keto diets help increase fat loss. It doesn't necessarily have anything to do with almonds being used. Still interesting though despite the post being 2 years old.
  8. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33558
    Level
    62
    Lv. Percent
    81.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by exnihilo View Post
    10 almonds ~= 6g fat.
    my almond container says for one ounce, and it was measured out, that it equals seventeen grams of fat. It was exactly twenty almonds.

    Where did you get that 10 almonds=6g fat from exnihilo?
  9. Senior Member
    asianbabe's Avatar
    Join Date
    Sep 2006
    Age
    28
    Posts
    1,616
    Rep Power
    1808
    Level
    29
    Lv. Percent
    58.96%
    Achievements Posting Pro

    Quote Originally Posted by smeton_yea View Post
    my almond container says for one ounce, and it was measured out, that it equals seventeen grams of fat. It was exactly twenty almonds.

    Where did you get that 10 almonds=6g fat from exnihilo?
    Depends on the size of the almond, I trust this source:
    Nutrition Facts and Analysis for Nuts, almonds [Includes USDA commodity food A256, A264]

    1oz/28g = 23 almonds = 14g fat
  10. Advanced Member
    rysigpi's Avatar
    Join Date
    Nov 2004
    Age
    29
    Posts
    933
    Rep Power
    587
    Level
    23
    Lv. Percent
    98.28%

    The almonds I get are usually about 26-28 per ounce, so very close to 1 gram each. I have had larger and smaller almonds so you have to go by weight really....me loves my scale!
  11. Diamond Member
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,014
    Rep Power
    33558
    Level
    62
    Lv. Percent
    81.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    This is about right. This almonds are Imperial Nuts brand. I think these are bigger almonds. Best way to go if you want to make sure is go by the Nutrition Facts.
  

  
 

Similar Forum Threads

  1. Weight loss muscle gain diet?
    By edbanda101 in forum Nutrition / Health
    Replies: 23
    Last Post: 04-23-2010, 10:05 PM
  2. how much weight loss on a cut for a month?
    By rrm in forum Weight Loss
    Replies: 3
    Last Post: 02-11-2009, 07:54 PM
  3. Help with Weight loss, supplements, and diet
    By MightyMouse20 in forum Weight Loss
    Replies: 6
    Last Post: 09-26-2008, 09:10 PM
  4. Is my weight loss/low carb diet APPALLING?
    By ZoMbSta in forum Weight Loss
    Replies: 16
    Last Post: 07-21-2006, 02:48 PM
  5. Weight Loss on Cycle
    By Chemist63 in forum Anabolics
    Replies: 1
    Last Post: 08-10-2005, 03:10 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in