What nuts can you eat when losing weight: the lowest calorie types, how much to eat per day, is it possible to eat at night on a diet and with proper nutrition

Until recently, nuts were not used as part of the diet for weight loss. This opinion was explained by their high nutritional value.

However, this is not considered an obstacle to introducing the product into the diet menu, since in dosed quantities it can be beneficial and also allows you to tune the body to burn fat.

But in order to regularly lose extra pounds, you need to know what nuts you can eat when losing weight, their permissible amount and what effect they have.

Types and value of the product

The main reason for limiting the consumption of such a product while working on weight loss is its high calorie content. Just 100 g can contain up to 800 kcal, which on average is considered half the daily requirement for someone losing weight. However, this product is extremely useful due to the content of useful substances in its composition.

Nuts are considered healthy due to their content of the following components:

protein - about 20 g;
healthy fats (Omega-3, 6);
vitamins E and D;
arginine, which helps reduce weight and increases testosterone levels in men, and also strengthens the immune system;
other elements (sodium, potassium, calcium, phosphorus, copper, iron), which together are necessary for the proper functioning of organ systems and normal metabolism.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Vitamin E is a natural antioxidant - a substance that can resist the formation of malignant neoplasms (cancer). This is due to the fact that vitamin E prevents lipid (fat) peroxidation reactions, during which peroxides are formed that can cause mutations in cells. Over the course of a cell’s life, it accumulates mutations and passes them on to its offspring—a generation of mutant cells is formed, from which tumor tissue develops. Vitamin D is necessary for the normal course of calcium metabolism in bone tissue. At a low concentration of vitamin D, the processes of consumption of the mineral prevail over the processes of its entry into the tissue, which is why it becomes fragile and easily damaged, and repair of damage occurs much more slowly or does not occur at all.

Eating a huge amount of nuts will have negative consequences, since the calorie content of such a product will go off scale. But a few tens of grams will saturate the body, replenish its reserves of nutrients and stimulate fat burning.

There are many types of nuts, and many of them are acceptable during weight loss.

What are there

With proper nutrition, you can eat many types of such fruits, but in limited quantities:

peanut;
Brazilian nut;
water chestnut;
Walnut;
chestnut;
pine nuts;
cashew nuts;
coconut;
almond;
pistachios;
hazelnut.

This is not a complete list, but only those that can be found on the domestic market. All of the listed products are allowed not only when a person is on a proper diet, but also with a normal diet.

Benefits and harms

The harm and benefits of nuts significantly depend on individual tolerance, metabolism, the presence of allergic reactions and other factors.

The benefits include:

High content of various vitamins that help in the functioning of internal organs and give healthy appearance to hair and skin. They also enhance the activity of the immune system and are responsible for normal metabolism and food absorption (act as catalysts for many chemical and enzymatic reactions).
The content of minerals that help in the prevention of the heart, blood vessels, thyroid gland and so on. Nuts are extremely useful for those who have heart problems (especially heart rhythm disturbances); they help normalize the conduction of electrical impulses along the pathways of the heart and adjust the rhythm of its contractions, reducing the load on the heart muscle.
High percentage of protein. But protein is necessary both for muscle growth and to prevent the destruction of muscle tissue, which increases significantly with a calorie deficit in the diet.
A significant amount of Omega-3 and 6, that is, healthy fats.

The negative aspects are mainly related to the following:

They are considered a high-calorie product because they contain fats and carbohydrates.
Individual intolerance and allergies are possible.
May cause stomach pain and nausea if consumed in excess.

Due to their high fat content, excessive consumption may cause diarrhea.

In any case, it is better not to eat nuts at night when losing weight, this way you can minimize the consequences of the high calorie content of the product.

You may also be interested in: Is it possible to eat candied fruits while dieting?

KBZHU

KBJU will differ depending on the type:

Type of nut	Squirrels	Fats	Carbohydrates	Calorie content
Peanut	26	45	10	550
Pine nuts	12	61	12	630
Cashew	25	53	12	630
Almond	18	57	20	650
Walnuts	15	62	18	700
Pistachios	20	48	25	610
Hazelnut	16	66	9	707
Chestnut	3	3	30	166

It is better to choose those that contain more proteins and less carbohydrates and fats.

The lowest calorie types

The least high-calorie nuts include:

chestnut (166 kcal);
coconut (365 kcal);
peanuts (551 kcal);
pistachios (610 kcal);
cedar (630 kcal);
cashews (630 kcal).

These nuts are considered the lowest in calories and are suitable for weight loss, but it is still better to limit them in the diet.

As can be seen from the list, the lowest-calorie ones that you should pay attention to when losing weight are chestnuts, peanuts, pistachios, pine and cashews. However, the difference with other varieties available on the market is not fundamental. But in order to calculate how many nuts you can eat per day while losing weight, you need to carefully evaluate not only the calorie content, but also your own diet.

Are they suitable for the diet with proper nutrition?

The lowest-calorie nuts and dried fruits are suitable for weight loss, but subject to limiting their consumption. Thus, coconut can be consumed in much larger quantities, and chestnut, although it contains few calories, is best limited due to the possible occurrence of allergic reactions, as well as nausea due to excessive consumption.

In proper nutrition, nuts help you get the right amount of healthy fats, which affect metabolism, as well as the functioning of the body as a whole. They also contain a lot of protein, and plant protein is just as necessary as animal protein.

You may also be interested in: Is it possible to eat sunflower seeds while losing weight?

Is it possible to eat dates on a diet?

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Useful video

Watch this video about the benefits and harms of nuts:

Which ones should be included in the menu when losing weight?

You can’t eat nuts without moderation; this is fraught with a significant excess of the daily caloric intake and, accordingly, the deposition of fat reserves.

Nuts are valuable because they contain many healthy fats that are not found in fatty meat or dairy products. Fats differ from each other, so animal fats do more harm, vegetable and some animal fats do more good.

Walnuts

Most popular in Russia. You can eat walnuts when losing weight if there are no problems with the gastrointestinal tract, since this product is quite difficult for the body to absorb. They contain many minerals, including iodine, which is important for the proper functioning of the thyroid gland.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Iodine is necessary for the normal synthesis of hormones by the thyroid gland and the performance of their physiological functions - regulation of metabolic processes. With a low concentration of iodine, iron is not able to produce hormones in the required concentration, which causes the metabolism to slow down, which leads to the gain of excess fat mass. It is possible for the gland tissue to grow due to iodine deficiency, as a compensatory reaction. The volume of the thyroid gland increases and a goiter forms. Since the volume of the gland is increased, it produces an excessive amount of hormones, which negatively affects all types of metabolism (fat, protein, carbohydrate). Many organ systems are also affected. Primarily cardiovascular.

Almond

Eating almonds during a diet is allowed, but also in limited quantities. More than a couple of dozen pieces is not recommended. It has a beneficial effect on the kidneys and also helps with asthma. Another plus is a large amount of the right fats.

To determine how many almonds per day are allowed when losing weight, you need to evaluate the composition and ratio of nutrients. On average, you can eat a couple of dozen pieces a day. Almonds in the evening are not recommended at all, so as not to burden the gastrointestinal tract and not to consume extra calories before bed. Eating nuts before bed will not only strain the gastrointestinal tract, but will also lead to stimulation of the nervous system and sleep disorders, for the same reason insomnia and nightmares are possible.

Cedar

Cedar fruits are allowed and even recommended for weight loss. The bottom line is that, in addition to containing a large amount of healthy fats, they significantly reduce appetite, which is a common problem for those losing weight. Just a tablespoon will help reduce the constant desire to eat something harmful.

Hazel

Hazel is allowed in very limited quantities, about ten pieces per day. It has a positive effect on the heart, as well as the stomach, if the quantity recommendations are followed.

Hazelnut

The main benefit is its effect on the nervous system and heart. It is high in magnesium, as well as healthy fats and protein. You need to consume the same, about ten pieces per day.

Peanut

Peanuts are rich in protein as well as healthy fats. They help with depression as well as headaches. Fried food loses some of its positive properties, which indicates the need to eat it raw. Also, when preparing fried peanuts, some of the healthy fats evaporate from them, and carcinogenic substances are formed in the burnt nuts.

Cashew

At its core, it is not exactly a nut, but a seed around which there is an edible fruit. It grows mainly in Brazil, but is difficult to transport, so on Russian shelves you can only find a seed.

Cashews are useful for strengthening the immune system, fighting viruses and bacteria. It has a healthy composition, but is also high in calories.

Interesting! Cashews are not only rich in proteins (18.5 g per 100 g of product), but also contain a significant amount of B vitamins and vitamin E. Cashews are also rich in potassium, calcium, silicon, magnesium, sulfur, and phosphorus.

Pistachios

Their benefits are roughly similar to those of peanuts. We sell mostly salted ones, which is not good for those losing weight. Excess salt will only increase the load on the kidneys and heart, which on a diet, when the body is already exposed to stress, on the contrary, needs to be combated. More than thirty grams of pistachios per day can cause nausea, while a small amount will help fight it.

You may also be interested in: Is it possible to eat salt on a diet?

Contraindications

Peanuts are a strong allergen.
Despite the large number of positive properties, nuts have a number of “disadvantages”:

Individual intolerance. The most powerful allergen is peanuts and products based on them (paste, oil).
Significant calorie content. Therefore, obese or overweight people need to strictly control the amount of nuts they eat.
The fruit contains oxalates. Their excessive intake from food is fraught with the appearance of sand and kidney stones. In addition, they interfere with the absorption of iron.
Sweet glazed products are not suitable for diabetics or for weight loss, since they contain a lot of fast sugars.
Salty options contribute to fluid retention and the appearance of edema. The amount of flavored products is more difficult to control, which can lead to overeating.
This is heavy food. Nuts are really difficult to digest, so they are not suitable for children under 3 years of age and people suffering from acute gastrointestinal diseases.

Advice

To make the product more easily absorbed by the body, it is recommended to soak the kernels in water or boil them.

Losing weight is not a reason to give up your favorite nuts. You just need to limit their portion, use non-salty versions and especially without sweet glaze. Then they will only bring benefits.

Are there dietary nuts?

An analysis of KBZHU will help you estimate how many nuts and which ones you can eat while losing weight. Obviously, there are no dietary nuts that can be consumed without restrictions on quantity.

Most of the nuts that are sold in stores in ready-made form can also hardly be called dietary.

When on a diet, it is better to avoid fried, salted, and also those prepared with a large amount of spices. Only raw nuts will be considered dietary, since they retain the greatest amount of nutrients and do not create unnecessary stress on the kidneys and heart, and do not increase appetite.

You may also be interested in: Complex carbohydrates: list of foods for weight loss

Almond

Almonds are low-calorie nuts that pack a powerful punch of nutrients. They are an excellent source of vitamin E, magnesium, riboflavin, copper, phosphorus and manganese. 100 grams of nuts contain 22 grams of carbohydrates and 21 grams of protein.

Research has shown that a diet rich in almonds promotes weight loss by significantly reducing hunger and curbing the urge to eat.

Whole almonds pair well with a variety of foods and are a convenient option for on-the-go snacking.

Additionally, almonds can be converted into other low-carb ingredients. For example, almond flour is a popular replacement for traditional wheat flour and can be used to make low-carb pancakes, muffins and crackers.

Summary

Almonds are low-carb, high-protein nuts that can be added to your diet in a variety of ways. Almond flour is another popular way to incorporate almonds into a low-carb diet.

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How much can you consume per day

The amount in the daily diet is severely limited. An average serving will be 30 grams, which is approximately:

a couple dozen peanuts;
a dozen Brazilian;
two dozen walnuts;
three or four chestnuts;
a couple of tablespoons of cedar;
fifty pistachios;
a couple dozen hazelnuts;
a couple of dozen almonds.

Nuts are not dietary products, which is why there is such a restriction. The vitamins, minerals and other substances contained in thirty grams will be enough to satisfy human needs.

The limits presented do not mean that you can eat thirty grams of each type of nut. It is best to limit yourself to one, maximum two servings per day, and leave the desire to try a new type for the next day.

Important point

You must understand that you can lose weight in different ways.

And here it is important to understand that in its canonical sense, “losing weight” = losing kilograms precisely due to fat. This probably sounds like a truism, but you’d be surprised how many people don’t take this into account.

Your weight is muscles, and water, and bones, and organs, and glycogen, plus everything that you ate and that did not have time to evacuate from you. Losing weight in itself is not the same as losing fat - you can deplete glycogen stores, burn muscle and become significantly dehydrated and see a plumb line.

But, of course, this is clearly not what you dreamed of. Let's take a simple example: water fasting. People often simply pray to him, because, according to reviews, he is there. lose 10 kg in 2 weeks. However, then they do not specify how much is returned after returning to food.

Of course, you will lose weight and even burn fat - but along with it, your plumb line will ensure the emptying of glycogen depots, the contents of the intestines + the stomach will be empty, muscle breakdown, which will inevitably occur, because. the body needs proteins.

About the same thing happens with poisoning: in a couple of days of “cleansing” you can lose 5 kilos, but this, of course, is not even close to fat.

So, in a healthy sense, weight loss is losing weight from fat. But how do we determine what exactly is leaving? By weighing on ordinary scales it is difficult to say where exactly those 500 grams came from.

In order to be able to control at least approximately body composition (the ratio of fat and muscle in the body), you can use the following most obvious methods:

Caliper
Special scales
Body analysis

We wrote about the pros and cons, effectiveness and many other nuances of each method and many others in the article Body fat percentage: how to find out its amount and norm in the body yourself?

But what you need to do is to measure the volumes. It is from them that one can see whether the body is being recomposed, without expensive investments and special efforts. It is better to measure once every 1 or 2 weeks, but do not forget the important nuances:

If you are a girl, you should know that many (if not all) swell at the beginning and during menstruation, plus they suffer from a protruding, swollen belly. Doctors explain the swelling by a change in the ratio of estrogen and progesterone and an increase in the level of prolactin, which retain sodium, causing fluid accumulation.
There is nothing wrong with this, a large belly is associated with an increased concentration of progesterone, it is this hormone that is responsible for preparing the genital organs for conception.
After ovulation, in the so-called luteal phase, the endometrium (the lining inside the uterus) grows. It serves to nourish the embryo with all the necessary substances. The uterus swells and puts pressure on neighboring organs.
When the body realizes that conception has not occurred, the endometrium exfoliates and comes out with blood during menstruation. The size of the abdomen returns to normal.
Also keep in mind that the heavier uterus puts pressure on the intestines. Progesterone itself has an additional effect. It reduces the tone of the lower esophageal sphincter, gastric emptying takes longer, and food moves more slowly.
Under the influence of the hormone, unpleasant intestinal symptoms before menstruation become more pronounced, pain in the abdomen, rumbling, lack of appetite, constipation or diarrhea may appear.
Therefore, it is better not to measure weight during menstruation and volumes at all - these data do not reflect the real picture well.
Carbohydrate edema. Anyone who ate a heavy meal of carbohydrates the day before suffers from this problem - the amount of glycogen in the body and how much water it retains depend on them, so in the morning you may see a slight weight gain or simply no weight gain.
Weight changes are especially noticeable when a person switches from a carbohydrate-free diet to a regular diet. Or vice versa - he removes carbohydrates and sees a big plummet in the first week.

Let's return to our sheep. So, how much weight can you generally lose over a certain period of time?

Can I include it in a nighttime snack?

Snacking at night is not recommended at all, especially not eating nuts. A significant amount of calories consumed before bed will be stored in fat. Read more about proper snacks when organizing a balanced diet by following the link.

It's better to eat them in the morning.

They will perfectly complement the first meal, energize you for the coming day and provide the required components for normal life. The supply of a significant amount of Omega-3 and 6 acids found in nuts to the brain in the morning will significantly increase its productivity and invigorate the mind.

You may also be interested in: What can you eat at night when losing weight: food list

Tips for use

Below are a few simple rules that will maximize the effectiveness of nuts in reducing weight:

Preferred types of nuts. In order to lose weight, you can eat any variety (even the most high-calorie ones) of nuts. The following have proven themselves to be excellent: walnuts, nutmeg, pine and Brazil nuts, as well as peanuts, cashews, almonds and macadamia nuts.
Method of administration. The greatest amount of antioxidants and vitamins (which are also important for weight loss) is found in fresh (raw) nuts that have just been shelled and partitioned. Any heat treatment (drying, frying) reduces the biological potential. It is also not recommended to take nut butter or milk for weight loss.
Prolonged chewing. Prolonged work of the chewing muscles increases energy expenditure and leads to more efficient destruction of fiber, which ultimately saturates the body faster and suppresses appetite.
Combination with other foods. Nuts are in perfect harmony with cottage cheese, dried fruits, honey, oatmeal and other cereals. Such combinations can enhance the lipolytic effect and improve athletic performance. It is also important to remember that dietary fiber inhibits fat absorption and reduces the calorie content of other foods saturated with fat.
Time of receipt. It is recommended to eat nuts in the morning for breakfast or in the afternoon. Taking it in the evening for dinner (especially at night, before bed) is unacceptable.
Dosage. The daily dose of nuts for adults and children over 14 years of age ranges from 30-50 grams. They must be added to the menu by reducing the share of other products and the total energy value of the diet must be strictly rationed.
Sport exercises. No diet will allow you to completely remove fat deposits in the body without harming your health if it is not supported by active, feasible physical training.

Following simple tips will significantly increase the effectiveness of nuts in weight loss.

Diet

A nut fitness diet is not considered a mono-diet. The menu is quite varied, there are plenty of permitted products to prepare a variety of dishes for every day and at the same time lose weight. It is allowed to include all of the above nuts in meals or as a snack. The duration of the diet is 1 week.

Types of diet

You should avoid fatty foods and reduce your calorie intake. There are also about 10 options for the nut diet.

Walnuts for weight loss. Nutritionists advise practicing this option if there is a need for a slight weight loss or maintenance. Condition: you should eat 1-2 tbsp per day. l. this product and eat right.
Peanut. In addition to the fact that you can lose about 3-4 kilograms in a week, if you follow all the rules, your body will become stronger. Conditions: daily dose 3-4 tsp. peanuts, complete exclusion of fatty foods and daily calorie intake should not exceed 1500.
Cashew nuts. A more strict version of the menu, but it is suitable as fasting days and should be followed for no more than 3 days. Conditions: the permitted daily intake of cashews should not exceed 30 g and 70 g of other nuts and 2 liters of kefir.
Additional product apple. This version of fasting days is also allowed to be used for weight loss. The meager menu cannot be supplemented with other products. You can use the ingredients in unlimited quantities. It is allowed to replace apples with other fruits; this diet is called a fruit diet.
Honey. A quick but complex version of the nut diet. Prepare a nut-honey mixture or eat all ingredients separately.

Reviews

I love this diet. Of course it’s difficult, you should prepare and prepare yourself mentally in advance. But the result of -3.5 kilograms in 5 days pleased me. I will repeat it again.

I did everything honestly, but I will say that this diet is intended for people with willpower. I was angry, I constantly wanted to eat, as if I were going crazy. Like in the movies: a good man sits on one shoulder, a bad man sits on the other, and they whisper, either eat or not. In general, torture, but justified, I managed to lose 4.5 kilograms in a week.

At the age of 18, I had already tried more than one diet; the nut diet did not suit me. The scales showed -3 kilograms, but it was very difficult for me. I constantly wanted to eat.

On a diet (as during illness), catabolic processes prevail in the human body: this is expressed by the loss of liver proteins and gastrointestinal enzymes. The result of a strict and inadequate diet is amino acid imbalance, problems with the stomach, organs of the cardiovascular system, etc. You can avoid such consequences by enriching your diet with nutritious foods with high energy and biological value. One such food is nuts. They are one of the main sources of essential fatty acids in the diet.

It practically doesn’t matter what kind of nuts to eat when losing weight, walnuts or pine, almonds or hazelnuts, the main thing is to eat them in moderation: you can eat about 30 g of nuts per day, replacing one meal with them or adding a little to dishes.

Recipes

The dietary recipes below are very easy to prepare. You can eat them even in the evening at least 4 hours before bedtime. But it’s better not to deviate from the proposed menu, then the result in a week will please you.

Diet pizza

Of course, this recipe cannot be compared with original recipes from Italy. But if you want something not entirely healthy (for example, pizza), then you can try cooking it according to this recipe. The pizza turns out to be very aromatic and tasty.

300 g chicken breast;
1 onion;
1 chicken egg;
2 tomatoes;
50 g goat cheese;
1 green pepper;
hazelnut;
salt, pepper to taste.

Storage conditions

The product is stored in the shell much longer. But if you bought peeled ones, you should create the right storage conditions for them so that they retain their beneficial properties and do not become moldy or rancid.

Store in a dark, dry place in a closed jar or bag. But the storage cabinet must be ventilated and cool. You can also place the jar in the refrigerator or freezer. If you use the latter option, the storage period increases from a month to 60 days.

Main conclusions

Nuts are undoubtedly healthy.

They contain a lot of vitamins, minerals, healthy fats, and vegetable protein.

These properties help the body, strengthen it, affect the functioning of internal organs, as well as skin and hair.

However, despite all the advantages of nuts, they are contraindicated for consumption by those who have inflammatory diseases of the gastrointestinal tract. It is also prohibited to eat nuts if you are allergic to them or intolerant to even one component of their composition - this can cause significant harm to health.

Excessive amounts will not be beneficial, so it is not recommended to exceed the recommendations.

Nuts are beneficial when consumed in moderation, not only for weight loss, but also for proper nutrition in general.