Tuesday Oct 03, 2023

Is Almond Milk Good for Weight Loss?

Is Almond Milk Good for Weight Loss
Photo by dhanya purohit on Unsplash

A plethora of plant-based milk has taken over shelf space in supermarkets. One of the most popular plant-based milk options is almond milk. Due to rising cases of lactose intolerance and the vegan movement, we are now seeing the fall of dairy and the rise of substitutes like almond milk.

The right almond milk can be part of your weight loss plan. Replacing your daily glass of milk with almond milk saves calories and gets you closer to your weight goals.

Almond milk is the hero ingredient in the ‘healthy eating’ trend pushed by health bloggers and influencers. Whether you’re already an almond milk drinker or are thinking of trying it out, read on to know what happens if you incorporate almond milk into your daily diet.

Almond Milk for Weight Loss

Almond milk is dairy-free, soy-free, and lactose-free. This vegan milk goes great with cereal and smoothies. Also, it can lend itself to being a part of exciting recipes.

You can use almond milk in almost anything (unless you’re allergic to almonds). Be it coffee creamer, sauces, or salads almond milk can be your go-to option.

There is perhaps no more significant reason for almond milk’s massive growth spurt in popularity than the weight loss claim. Plus, it tastes good while working as a dairy substitute. Furthermore, it is milder than soy or coconut milk and hence is far more versatile and easy to incorporate into traditional recipes.

Here’s why you must include almond milk in your daily diet:

Low Calories

We all know that during our weight loss diet, we aim to keep track of our calorie intake. It is one of the major components we need to minimise. Almond milk helps lose weight because it has 50% fewer calories than cow’s milk.

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A cup of skim milk has 91 calories, while a cup of unsweetened almond milk contains just 39 calories. You cannot simply ignore this difference when trying to lose weight.

If you replace a daily glass of milk with almond milk over a year, that equates to losing roughly five pounds. Losing five pounds in a year may not be the quick hack you’re looking for, but studies show those who lose weight slowly are more likely to keep the weight off in the long term. So, isn’t that better than regaining all the weight you lost?

Cholesterol Free

Almond milk contains no cholesterol. The reason behind it is that almond milk is not an animal product. As a result, it might help overweight people lower their cholesterol and improve their heart health.

Low in Sugar

Almonds have low sugar content. Sugar is very unhealthy for your weight and your health. Therefore, it is vital to reduce the amount of sugar intake as much as you can.

This substantial property of almonds makes them one of the best food products for weight loss. It helps you reduce and maintain weight and keep your sugar intake in check.

Although, it is essential to understand that not all almond milk commercially provided is pure. Make sure to buy natural, unsweetened almond milk for the desired results.


Almonds have many properties that eventually make almond milk have all those benefits. Almond milk contains a good amount of vitamin D, vitamin E, and calcium.

In addition, it has a safe amount of phosphorus and potassium, making it suitable for those with kidney problems who wish to lose weight.

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Boosts Metabolism

Nut milk is known to be a supporter of good metabolism. Almonds naturally boost metabolism. A healthy metabolic rate is essential when trying to lose or maintain weight.

Making Almond Milk at Home

While store-bought almond milk sounds convenient, sometimes it’s fun and healthier to make it yourself! A homemade recipe allows you to play around with the thickness and infuse flavours you like. For example, adding vanilla for sweetness or berries for flavour variations.

Weight loss can mean different things to different people. But in general, it increases the preference for whole, organically produced, or homemade foods over packaged ones with problematic ingredients.

Even though some brands use clean additives. Nonetheless, making almond milk at home requires only two very clean-feeling ingredients: almonds and water.


Raw Almonds: ½ cup (65 grams)

Water: 2 cups (475 ml)

Method of Preparation

Soak the almonds overnight.Peel off the almond skinBlend the almonds and water together until it’s creamy and milky.Strain using a strainer or cotton cloth to get the smooth milk.You can drink this directly or add it to recipes that call for milk.

Almond Milk Smoothies for Weight Loss

Spinach Pineapple Smoothie

Serves: 1

Preparation time: 5 minutes


Almond milk (unsweetened): 1 cup (200 ml)

Baby spinach: 1 cup (70 g)

Pineapple chunks: 1 cup (100 g)

Chia seeds: ½ tbsp (15 g)

Banana, cut into slices: 1 medium-sized

Water (optional for thin consistency)

Method of Preparation

Add all the ingredients into a blender and blend them well until you get a fine texture. Pour and serve.

Avocado Almond Milk Smoothie

Serves: 1

Preparation time: 5 minutes


Almond milk: 1 cup (200 ml)

Avocado: 1Ice (optional)

Banana: ½

Method of Preparation

Blend all the ingredients until fine texture forms. Pour and serve.

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Berry Smoothie With Almond Milk

Serves: 1

Preparation time: 5 minutes


Almond milk (unsweetened): 1 cup (200 ml)

Mixed berries(strawberries, blueberries, raspberries): 1 cup

Protein powder: 2 scoops

Water (optional for thin consistency)

Method of Preparation

Blend all ingredients until it becomes fine and smooth or for a few minutes. Pour into a glass and enjoy it early in the morning.


Almond milk is a relatively simple, light, nutty-flavoured plant-based option that you can make at home with only two ingredients. You must also consume almond milk if you are lactose intolerant, vegan or on a weight loss journey.

It has very low calories as compared to cow’s milk. It has zero cholesterol, which is there in some fat-containing milk derived from animals. Also, it is lactose-free and has no sugar unless you add some or buy sweetened types.

For readers looking for plant-based weight-loss-friendly milk, almond milk is one of the best options on the market. However, don’t grab a big glass of almond milk without making healthy dietary and lifestyle modifications. Simply following a fad does not lead to weight loss. For it to work, you must eat a balanced diet and exercise regularly.


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Hailey Josephine

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