Nuts have always been compared to medicine - they were taken with them on the road when traveling, given to the sick
Handful of nuts
upon recovery. The unique natural “packaging” allows you to store them for future use. Modern people have access to exotic types of nuts that are brought from distant countries. They can be eaten not only in their pure form. Nuts have always been an excellent addition to baked goods and were added to sweets and confectionery. Excellent jam is made from the green fruits of walnuts. What time to eat nuts to get the most benefit from them.
Is it possible to eat nuts while losing weight?
When a person begins to lose excess weight, catabolic processes begin to prevail in his body. A similar condition is observed during illness.
In this case, there is a loss of protein in the liver, as well as a decrease in enzymes of the gastrointestinal tract. Dieting can lead to amino acid imbalances.
To avoid such negative consequences, it is important to plan your diet in such a way that it is rich in vitamins, minerals, essential fatty acids and other equally valuable components.
One of the products that meet this requirement are nuts. Despite their high calorie content (which is not advisable during a diet), they are a storehouse of useful substances.
However, this product should not be overused. 30 g of nuts per day is enough. Moreover, they can be eaten either in one meal or divided into several approaches.
Advantages and disadvantages
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What nuts are possible on a diet (calorie content and chemical composition of each type of nut)
A nut usually means a huge variety of fruits. The most famous and common of them are:
- almond;
- walnuts;
- peanut;
- hazelnut;
- cashew nuts;
- pine nuts;
- pistachios.
Despite their different composition, they all have one thing in common:
- high calorie content;
- fast saturation;
- low glycemic index;
- rich composition.
In a diet, nuts are a vital product that allows you to give the body everything it needs to function properly.
Almond
A very tasty and valuable product, the glycemic index of which is only 15 units. It contains sterols that lower cholesterol levels.
100 g of nut contains:
- 609 Kcal;
- 53.7g fat;
- 18.6 g protein;
- 13 g carbohydrates.
In addition, almonds contain arginine, which affects the elasticity of blood vessels, a large amount of vitamin E, as well as calcium, iron and zinc.
Walnuts
Walnuts are the leader in the content of Omega-3 fatty acids (10%).
100 g of nut contains:
- 654 Kcal;
- 65.2g fat;
- 15.2 g protein;
- 7 g carbohydrates.
The glycemic index of walnuts is 15 units.
The protein contained in the nut is quickly absorbed. The fruit also contains amino acids that affect the functioning of the heart, a large amount of fiber and vitamins.
Hazelnut
The main property of hazelnuts is that they contain about 70% of the fats the body needs. It contains more than 20 essential amino acids.
100 g of nut contains:
- 651 Kcal;
- 61.2g fat;
- 15 g proteins;
- 9.4 g carbohydrates.
Glycemic index – 15.
Hazelnuts contain vitamins B, A, E, C. As well as a huge amount of microelements: potassium, phosphorus, iodine, cobalt, iron, sodium and zinc.
Hazelnuts are often recommended for people suffering from anemia.
Peanut
Peanuts are not as high in calories as other nuts, but their nutritional value is also great. 100 g of nut contains:
- 551 Kcal;
- 45.2g fat;
- 26.3 g protein;
- 9.9 g carbohydrates.
The glycemic index of peanuts is 15.
Peanuts contain a large amount of vitamins, as well as potassium, copper, manganese, magnesium and calcium. There is no cholesterol and a large amount of antioxidants.
Cashew
Very tasty and healthy nuts. However, they are not recommended for weight loss; they can only be added occasionally to some complex dishes.
100 g of nut contains:
- 643 Kcal;
- 54g fat;
- 25 g proteins;
- 13 g carbohydrates.
The glycemic index of cashews is 27.
Nuts are rich in vitamins, iron and zinc and calcium. They normalize cholesterol and strengthen the immune system. They are often recommended for anemia.
Pine nuts
Pine nuts are collected from trees of the pine family.
100 g of nut contains:
- 680 Kcal;
- 58-68g fat;
- 13-17 g proteins;
- 13-14 g carbohydrates.
The glycemic index of pine nuts is 15.
The fruit contains pinolenic acid, which is responsible for satisfying hunger for a long time. In addition, nuts are rich in vitamins and minerals. They have a beneficial effect on the heart and blood vessels, normalize the functioning of the immune system and metabolism, have a positive effect on the digestive and nervous system, and improve immunity.
Pistachios
This nut helps preserve and maintain vigor and energy in the body. They are often recommended for heart and liver problems.
100 g of nut contains:
- 560 Kcal;
- 45.32g fat;
- 20.16 g proteins;
- 27.17 g carbohydrates.
Glycemic index – 15.
Pistachios contain vitamin B6, as well as potassium, phosphorus, copper and magnesium.
Nuts help cleanse the blood and have a positive effect on the liver. They are recommended for relieving fatigue after heavy exercise.
Useful video
Watch this video about the benefits and harms of nuts:
Usually, it is sweets that cause breakdowns when losing weight. However, there are those that you can eat, that is, the lowest calorie ones. It is better to replace milk chocolate with black chocolate, but fruit salads, the recipes of which are simple, will be useful for weight loss.
If you choose a diet with a low glycemic index, then you need to be prepared for long-term use. The menu is developed separately for three stages. Products for weight loss are selected taking into account their GI.
Eating celery for weight loss is both tasty and healthy. After all, the benefits for the body are simply enormous, and the harm is minimal. You can use both the root and stems. There are some great recipes for soup, juice, smoothies and even cutlets.
Properties of nuts for losing weight
Nutritionists recommend using nuts in soups, cereals, and side dishes. They are also good as snacks.
Benefit
Nuts are not only tasty, but also healthy. For people watching their weight, the following beneficial properties are distinguished:
- They satisfy hunger well and for a long time.
- A large amount of energy is spent on their digestion.
- Reduces cholesterol levels.
- Thanks to pinolenic acid, the feeling of appetite is reduced.
In addition, when nuts are included in the diet, the body is saturated with substances necessary for full metabolism:
- proteins, vegetable origin;
- carbohydrates;
- unsaturated fatty acids;
- almost all essential vitamins;
- a large number of microelements.
In addition, nuts have a beneficial effect on many organs and systems.
Harm and some contraindications
Despite all the benefits, unwise consumption of nuts can also cause harm. Especially if there are unlimited quantities of them. First of all, you need to remember that the calorie content of nuts is very high. If consumed in excess, you can gain weight instead of losing weight.
In addition, nuts can cause the following negative reactions:
- risk of developing allergies;
- formation of kidney stones;
- digestive problems;
- poisoning (for example, almonds contain hydrocyanic acid).
Contraindications
- pathology of the digestive tract;
- eczema , psoriasis and other skin diseases (high risk of exacerbations due to diet);
- allergic responses;
- pancreatic diseases;
- increased blood clotting ;
- intestinal diseases.
If you are diagnosed with diabetes, it is recommended to exclude hazelnuts from your diet.
For tachycardia , almonds are contraindicated.
In people with a history of excess weight gain, a nut diet can cause obesity and an increase in liver size.
How to choose nuts when purchasing
When purchasing nuts, you should first determine in what form you need them. In the store you can buy fruits both in shell and peeled. In addition, nuts can be heat-treated (roasted).
When choosing a product, you should pay attention to the appearance. Nuts must be clean and dry, without visible damage, foreign matter or mold. Shouldn't smell bad. If the product is packaged in bags, you should look at the expiration date.
The color of the kernels is also important. Old nuts have a deeper yellow color than freshly picked ones.
Reviews and results
Few people managed to lose the claimed 7 kg in 10 days, judging by reviews on the Internet.
The diet is difficult, especially in the last days, when nuts cause an unpleasant taste sensation. At the beginning of the diet, there is an interest in different types of nuts and everything goes quite easily.
The diet is also difficult for the digestive system, which is the first to signal the arrival of indigestible and difficult-to-digest food. There is a disturbance in stool ( constipation ), a persistent feeling of heaviness, allergic responses are registered in predisposed individuals (especially to hazelnuts, hazelnuts).
In large quantities, walnuts are hepatotoxic, which is confirmed by people with liver diseases, who in the very first days noted bitterness in the mouth and heaviness in the hypochondrium. The nut diet for weight loss is not for everyone, but it works.
When is the best time to eat nuts?
The best time to eat nuts has always been morning. They are good to add to breakfast dishes. Chopped nuts added to the porridge will give it a delicious taste.
Nutritionists also recommend eating nuts as a snack between main meals. Even a small amount of nuts will reduce your appetite and satisfy your hunger.
To achieve the best effect, it is recommended to mix nuts with seeds and dried fruits. But you should refrain from eating nuts at night. They are too high in calories and are difficult to digest, which can negatively affect sleep.
Adviсe
- Nuts are very high in calories, so the effectiveness of the diet largely depends on physical activity. Don't forget to do simple cardio exercises every day.
- You need to be able to feel the moment of satiety, which will make diets more effective.
- You need to drink one and a half liters of clean water per day (excluding vegetable juices and tea) to speed up metabolic and metabolic processes in the body.
- If you experience a persistent feeling of heaviness in the epigastric region, pain in the right hypochondrium, abnormal bowel movements and increased flatulence, you should seek medical help from a doctor to assess the benefits/harms of your diet for your health.
How many nuts can you eat per day when losing weight?
The daily intake of nuts for an adult is approximately 30g. This is the amount that will correspond to 150-200 Kcal.
They can be eaten at once or divided between several meals.
You don't have to weigh the nuts. For each type of nut, there is an approximate number of kernels that can be eaten per day:
- almonds – 12 pieces;
- walnut – 6 halves;
- cashews – 9 fruits;
- hazelnuts – 8 pieces;
- pine nuts - 2 tablespoons.
These figures are approximately the recommended amount for an adult. For children and pregnant women, this amount can be significantly reduced.
Menu (Meal Schedule)
Day one and day six
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Day two and day seven
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Day three and day eight
| Breakfast |
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| Dinner |
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| Afternoon snack | a handful of nuts and dried fruits. |
| Dinner |
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Day four and day nine
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Day five and day ten
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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Nuts for different diets
Any diet has recommended and prohibited foods. There are a number of diets in which nuts are allowed. These include:
- Table No. 5. This is a therapeutic diet prescribed to people with gastrointestinal diseases. With it, nuts are allowed to a limited extent.
- Keto diet. A diet involving a significant reduction in carbohydrate intake. Nuts are an important part of the diet.
- Ducan's diet. In the first two phases of the diet, nuts are prohibited. Then the restriction is lifted.
- Kremlin diet. Nuts are allowed to a limited extent.
Fully or partially limited products
- During the diet, you need to completely give up sweets, confectionery and baked goods.
- Cooked dishes should not be seasoned with sauces.
- Salt, sugar and spices are prohibited.
- Drinking alcohol-containing drinks is prohibited.
- If possible, meat should be replaced with nuts.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| jelly | 2,7 | 0,0 | 17,9 | 79 |
| marshmallows | 0,8 | 0,0 | 78,5 | 304 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
| cake | 4,4 | 23,4 | 45,2 | 407 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | — |
| mushroom sauce | 1,2 | 4,8 | 6,2 | 82 |
| curry sauce | 1,4 | 23,1 | 14,9 | 267 |
| sweet and sour sauce | 0,3 | 0,8 | 39,7 | 167 |
| tomato sauce | 1,7 | 7,8 | 4,5 | 80 |
| chili sauce | 2,5 | 0,3 | 30,1 | 120 |
| * data is per 100 g of product | ||||
