Nuts for weight loss: which ones to eat, is it possible to eat them, how many per day, at night, healthy nuts when dieting

Is it possible to eat nuts while losing weight?

Nuts contain a lot of vitamins, mineral compounds, fats and proteins. All of them are beneficial for the body. They are also high in calories.

But they have a significant disadvantage - once you start eating, it’s difficult to stop, so it’s easy to exceed the norm. So, for example, by overeating just three or four nuts, you can gain up to five kilograms in a year. Therefore, the question often arises whether this product should be included in the diet.

First of all, you need to take into account the fact that nuts come in different varieties and types, each of which has its own calorie content and nutritional value. Therefore, some should be used with caution. Nevertheless, you shouldn’t recommend this product, especially since they have a positive effect on the reduction of adipose tissue.

The benefit lies in the content of vitamins B and E, magnesium, copper, fiber, as well as biologically active substances such as polyphenols. Regular consumption of nuts can prevent certain diseases.

Thus, the benefits for weight loss are as follows:

Almonds and peanuts prevent the development of heart and vascular diseases thanks to polyunsaturated fatty acids.
The high iodine content ensures proper metabolism.
Nuts help prevent high blood sugar levels.
They allow you to perfectly control your appetite thanks to the low glycemic index.
100 g contain about 30 g of protein, which allows you to nourish your muscles even during a diet.
They stimulate brain activity that conducts the system of nerve fibers.
Also, polyunsaturated acids enhance thermogenesis in the body, that is, part of the incoming calories is spent on digestion and ensuring the vital functions of the body.
Up to 30% of the fats contained in nuts are not digested and therefore are not stored.

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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.

Flaws

But the opinion that this product should not be included in the diet menu did not appear just like that. Nuts have some disadvantages. These include:

100 g contains more than 700 calories. Therefore, it is important to clearly control how much of them was eaten.
The presence of oxalates in the composition increases the risk of kidney stones.
Nuclei may interfere with the absorption of non-heme iron. It is found in almost all plant foods.
They are one of the most powerful allergens.

Which ones are possible on a diet?

However, not all nuts have the same value and benefits. The best for weight loss are the ones below.

Almond

This nut has the lowest glycemic index of 15 units. He's useful

thanks to plant sterols, which reduce cholesterol and glucose levels, therefore preventing the development of diabetes.

Also contained arginine is important for the elasticity of blood vessels and the prevention of blood clots.

In addition, 20 - 30 g of almonds contain more than 70 percent of the daily dose of vitamin E. It contains omega-3 fatty acids, fiber and proteins. Almonds contain many different microelements, such as iron, calcium, zinc.

Per 100 g of product there are 600 kcal, of which about 50 g are fat, 18 g are protein, and carbohydrates are 13 g.

Walnuts

This species is the leader in the amount of unsaturated omega-3 fatty acids. It is important to note that the body absorbs proteins better than those of animal origin. They contain many amino acids that promote the functioning of the heart muscle, the condition of bones, hair and skin. Walnuts contain fiber, which improves the functioning of the stomach and intestines. In addition, they can break down polyvine acid, which removes toxins and improves metabolism.

Benefits of walnuts

100 g of product contains about 650 kcal, more than 15 g of protein, 65.2 g of fat, and only 7 g of carbohydrates. According to the glycemic index, they are equal to almonds.

Hazelnut

It contains more than 70% of essential fats and more than 20 types of amino acids. Hazelnuts are also rich in vitamins B, A, E, C, as well as the elements: potassium, phosphorus, copper, zinc, sodium, iron and iodine. By the way, hazelnuts contain the most iron, so it is useful to eat them for anemia. Its calorie content is 650 kcal per 100 g, according to the level of proteins, fats, carbohydrates, respectively 15, 61, 10 g.

Peanut

It is rich in potassium, calcium, copper, magnesium and other elements, as well as vitamins A, D, E, PP. The plus is that it has no cholesterol, but does have antioxidants.

Regular consumption of peanuts helps improve bile secretion and has a positive effect on memory and hearing.

100 g of nuts account for more than 500 kcal, they contain 27 g of protein, 45 g of fat and almost 10 carbohydrates. According to the glycemic index, peanuts are at the level of their previous “brothers”.

Cashew

These are the least healthy nuts for those losing weight. They have a high glycemic index and contain much more protein, especially fat and carbohydrates. Therefore, they should be included in the menu rarely and in small portions.

Nevertheless, they are useful in vitamins B, A, and microelements. Thanks to cashews, the level of bad cholesterol in the blood is normalized, immunity is increased, and metabolism is improved. Can be used as an antiseptic.

100 g of cashew nuts contains more than 640 kcal.

Pine nuts

According to research, this product may suppress appetite. Substances in nuts promote the production of hormones that relieve hunger. They are also beneficial for the heart, blood vessels and gastrointestinal tract.

Per 100 g of pine nuts there are 620 kcal, of which almost 70 g are fat.

Pistachios

This product helps maintain energy and vitality of the body. They are often used for diseases of the liver and heart. These are one of the lowest calorie kernels, 50 pieces account for only 150-160 kcal.

Glycemic index of nuts and beans

Nutritional and energy value of nuts

Walnuts are a high-calorie product that is high in fat.

Nutritional and energy value of the product per 100 grams:

656 kilocalories;
16.2 g protein;
60.8 g fat;
11.1 g carbohydrates.

Nuts contain 6% indigestible fiber.

How many nuts per day is acceptable, is it possible at night

It is not they themselves that are dangerous to the figure, but their uncontrolled consumption. Nuts are best suited as a snack, especially in the morning. A safe amount for weight loss would be 20 - 30 g. But we must not forget to include them in the total number of calories per day, because they will provide an additional 150 - 200 kcal. If you don’t have scales, you can roughly estimate the number of pieces:

hazelnuts – 10 – 12;
macadamia - 10 - 12 pieces;
walnuts and pecans no more than 13 - 14;
cashews 15 - 17 pieces;
no more than 20 almonds;
cedar no more than a tablespoon.

In many diets, they are prohibited at the first stage, but at the stabilization stage they can and should be consumed, the main thing is not to overdo it. In addition, almonds, peanuts and cashews prevent you from gaining weight; moreover, groundnuts also lead to energy consumption. Metabolism accelerates.

However, it is important to remember that you can eat natural nuts, without glaze, sprinkles, honey, sugar or salt. All of these are fast carbohydrates that give a high glycemic index. This leads to the formation of fat depots and also increases appetite. And salt retains water, which causes swelling and intercellular fluid to accumulate.

But it’s good to add nuts to salads; this will increase their nutritional value, but will not increase their calorie content.

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Dieting can be delicious and healthy. Nuts will be a great option to make the menu more interesting and varied. Don't fall for the myth that they should be excluded from your diet. Only uncontrolled consumption is dangerous. If the correct dosage is observed, it will only bring benefits.

Sample menu

The easiest way to try nut weight loss is a one-day diet of the mono version. The daily norm of the main product is 150 grams, which is divided into five servings of 30 grams each. Consume instead of usual meals. In this case, you can use different types, alternating with each other, or prepare a mixture. The assortment may consist of almonds, cashews, peanuts, hazelnuts and walnuts. By the way, it is not prohibited to use only one variety within the one-day system. You can’t eat anything other than the main product. In between, you are allowed to drink still mineral water, green tea without milk and sugar, and rosehip decoction. The result of such weight loss is minus 1 kg. However, it cannot be called harmless: often a one-day fasting leads to the development of heartburn and heaviness in the stomach. If such symptoms are present, it is not worth repeating the system.

Other diets that promote weight loss include the following:

For 3 days

A quick and fairly simple way to correct your figure. According to user reviews, in three days it is possible to get rid of 2-3 kg of excess weight. The lower part of the body loses weight especially well, so the program is considered a real godsend for people with fat deposits in the abdomen and waist.

Within three days of the diet, the body gets rid of toxins and waste, swelling goes away and immunity increases.

There are several options for the three-day program:

With kefir. Involves consuming 100 g of nuts and 1.5 liters of kefir during the day.
With honey. Per day you need 150 g of nuts and about 2 tablespoons of natural honey. Can be eaten individually or prepared as a mixture.
With apples. You need to alternate the use of kernels, fresh apples and apple juice. Walnuts, hazelnuts and almonds are used.
With fruits. Similar to the previous one, only other sweet and sour fruits can be used along with apples. The share of fruits in the daily diet is 2/3, nuts – 1/3.

In addition to a strict diet, you can use a more gentle one. In this case, the following list of products is available per day:

50 g of any nuts;
100 g fish or lean meat;
one fresh vegetable;
1.5 liters of clean water without gas;
0.5 liters of herbal tea without milk and sugar.

It is prohibited to use any version of the three-day nut nutrition program if you have chronic diseases of the gastrointestinal tract. If your health is normal and the program is easily tolerated, it can be repeated after 2-3 months.

For 5 days

The five-day version of the program is suitable for those who are ready for a seriously limited diet. The latter will be meager, but the diet itself looks quite effective: in less than a week you can lose up to 4 kg.

The menu for each day should include:

lean meat and fish (about 100 g);
nuts (up to 50 g);
low-fat kefir (no more than one glass);
fresh vegetables (one cucumber and one tomato).

A sufficient drinking regime is required - from 1.5 liters of clean water per day. It is not forbidden to drink green and herbal tea; sometimes you can prepare a rosehip decoction. There is a strict taboo on sugar and salt. Meat and fish should be cooked in healthy ways - baked or boiled.

Another opportunity to lose 3-4 kg in five days is to use a nut diet, which includes dried fruits. The former are allocated 150 grams per day, the latter – 500. Additionally, unsweetened tea, homemade compote without sugar, and a glass of low-fat fermented milk drink are introduced into the diet.

Important! A diet of nuts and dried fruits is considered strict and is not recommended by nutritionists. The fact is that a large amount of both products can have a sharply negative effect on the digestion process and cause unpleasant symptoms in the form of heartburn, pain and nausea.

Both five-day programs are designed for healthy people. If you have some problems with the gastrointestinal tract or blood pressure, you will have to give up losing weight. If the diet proceeds normally, it can be repeated after at least 3 months.

For 7 days

The weekly nut diet is a balanced nutrition plan for losing 3-5 kg. It has medium complexity and a number of principles:

In crushed form, the main product is added to morning porridge, lunch and evening salads (cocktails). A single serving is no more than 5 grams. In its pure form, it is consumed for lunch and afternoon snack in the amount of 25-30 grams.
The energy value of the daily diet is 1300 kcal.
The system provides a sufficient drinking regime - from 1.5 liters of still water per day. The optimal amount is 2 liters.
Meals should be fractional.
Physical activity is required, since the nutrition program is classified as protein.
The diet must certainly be rich in greens.

The peculiarity of the nut food system for a week is the ban not only on the usual foods for losing weight in the form of sugar, spices, salt and other things, but also on meat. The fact is that nuts here act as a complete alternative.

The seven-day menu is built according to the following plan:

Monday and Thursday

Breakfast: oatmeal on water with walnuts, black coffee without sugar.
Lunch: a handful of nuts.
Lunch: vegetable soup with fennel, lettuce and tomatoes with crushed nuts, freshly squeezed pumpkin juice.
Afternoon snack: a handful of dried fruits and kernels.
Dinner: Greek salad with almonds, herbal tea without sweeteners.

Tuesday and Friday

Breakfast: steamed cheesecakes with almonds, black coffee without sugar.
Lunch: a handful of nuts.
Lunch: vegetable salad with hazelnuts, tomato puree soup, homemade dried fruit compote.
Afternoon snack: milkshake with walnuts.
Dinner: cheese-spinach salad with cashews with sour cream and garlic dressing, hibiscus without sugar.

Wednesday

Breakfast: boiled egg, lean oatmeal with walnuts, black unsweetened coffee.
Lunch: a handful of nuts.
Lunch: mushroom soup with sour cream and peanuts, freshly squeezed fruit juice.
Afternoon snack: a handful of nuts, half a green apple.
Dinner: salad with tomato, arugula and almonds, mint tea without sugar.

Saturday

Breakfast: a portion of low-fat cottage cheese with herbs and cashews, unsweetened black coffee.
Lunch: a handful of nuts.
Lunch: tomato puree soup with garlic and hazelnuts, a glass of natural yogurt.
Afternoon snack: fruit smoothie with crushed almonds.
Dinner: vegetable salad with sour cream and kernels, boiled egg, homemade unsweetened compote.

Sunday

Breakfast: smoothie of green vegetables and fruits with peanuts, unsweetened black coffee.
Lunch: a handful of nuts.
Lunch: vegetable soup with herbs and almonds, a glass of vegetable juice.
Afternoon snack: a handful of dried fruits and nuts.
Dinner: salad with cabbage, tomatoes, vegetable oil and cashews, a cup of rosehip infusion without added sugar.

In principle, it is not difficult to maintain a weekly meal plan, since the diet is quite satisfying and varied. Only those who suffer from chronic diseases of the digestive system and serious pathologies of the cardiovascular system should refuse to lose weight.

If the body reacts positively to the program, weight loss can be resumed after 4-6 months.

For 10 days

Of all the existing nutrition programs for body weight correction, the ten-day program is recognized as the most popular and gentle. The main principle is replacing animal protein with vegetable protein and limiting portions to 250 grams. The diet offers food options for each meal. They can be alternated, thereby making the diet varied. If you strictly follow the recommendations, you can lose from 6 to 10 kg in 10 days, while improving the health of your digestive system and strengthening your immune system.

So, the following options are recommended for breakfast:

Pizza with sweet peppers, tomatoes, goat cheese and cashews.
Cottage cheese casserole with almonds, seasoned with orange sauce.
Salad of arugula leaves and tomatoes with the addition of nuts and vegetable oil, preferably cold-pressed olive oil.

The following dishes should be served as lunch:

Soup with tomatoes and basil, boiled or baked potatoes with herbs, a glass of low-fat natural yogurt.
Mushroom puree soup with broccoli, a mixture of prunes and cashews, a cup of berry juice.
Creamy potato soup with fennel, salad of green vegetables and almonds, a glass of vegetable juice.

The following options are suitable for dinner:

Oatmeal with water, unsweetened green tea.
Soft cheese and spinach salad, a cup of unsweetened hibiscus.
Grated carrots with sour cream, homemade dried fruit compote.

To have a snack after breakfast and lunch, you need to use the following products:

A cup of kefir or low-fat yogurt.
A handful of nuts.
A handful of dried fruits.
Fruit smoothie.
Apples or dates.

As a rule, rapid weight loss according to the presented program occurs due to the low calorie content of dinner.

The diet is an excellent option for people who cannot tolerate strict dietary restrictions. It is not difficult to withstand it, no harm will be done to your health. The main thing is to listen to the body. If discomfort occurs while following the program, it is better to give up losing weight. If the food is well tolerated, the diet can be resumed after 6 months.

Useful video

Watch this video about the benefits and harms of nuts: