Why you need them: Eating a handful of almonds a day, along with a healthy diet, might help you zap fat, suggests research published in the International Journal of Obesity. Diet-study participants who ate almonds daily for six months lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein but swapped almonds for an equal number of calories in complex carbs (like wheat crackers) lost only 11%.
Best way to work them in: They’re a great at-your-desk snack—22 almonds add up to one serving. Another idea: chop them finely and add them to oatmeal or yogurt.
