Is it possible to eat walnuts while losing weight? Rules for using the product during a diet and healthy recipes

General rules

It is quite difficult to imagine a nut as a main component of a diet, because it is filling, high-calorie and oily. In addition, nuts are difficult to digest food, which additionally strains the liver system and stomach. But thanks to these very qualities, it is possible to achieve a long-term and very tangible result in the shortest possible time.

What nuts can you eat on a nut diet?

Almost any grocery store can offer a wide range of nuts:

• hazelnuts and walnuts (shelled and unshelled);
• pistachios (most often salted);
• pine nuts;
• almond;
• peanuts (attributed to nuts by chance, in fact they are the fruit of leguminous plants);
• Brazil nuts and cashews.

The most common types of nuts

Nuts are consumed salted, fresh, candied and fried. They are added to salads, sweets and various confectionery products. In a diet designed for weight loss, it is better to consume nuts in their original form, because... When fried, beneficial substances are lost, and adding salt and sugar can negatively affect the process of getting rid of extra pounds. The exception is cedar cones, where cooking is a mandatory process in their preparation. Peanuts need to be lightly roasted to get rid of the harmful skin.

Can you eat nuts on a diet?

Different nuts have different energy values ​​and chemical compositions. The leader in calorie content is walnut , which boasts the richest set of useful elements in its composition. Walnuts surpass even black currants and citrus fruits in the level of ascorbic acid - vitamin C. For mental workers, this type of nut will be simply indispensable for preventing drowsiness and absent-mindedness during a diet.

However, walnuts are also the leader in fat content, which must be taken into account when creating a menu. If consumed excessively, the opposite effect may occur—weight gain. Walnuts have an unobtrusive, pleasant, not cloying taste.

Peanuts are rightfully considered the lowest in calories (per 100 grams - 551 kcal). It is rich B vitamins

Peanuts must be peeled and heat treated, because few people know that raw peanuts are a powerful allergen. But peeled and roasted peanuts are an ideal remedy for preventing the development of diseases of the cardiovascular system.

The peel of almonds is also considered harmful, especially if it is overripe. It is also known as a powerful aphrodisiac if the nut is infused with honey.

The worst ingredient in a nut diet is pistachios . They cannot be combined with anything - neither fruits nor dairy products.

The most optimal thing during a diet is a mixed set of different types of nuts, which gives you a chance not to break away from a monotonous and tasteless diet.

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

Varieties

Peanut Diet

The basis is the high nutritional value of groundnuts. To lose weight, it is recommended to reduce the calorie intake by 450-500 kcal, using a spoonful of peanut butter or a handful of nuts to suppress appetite. When following a peanut diet, it is not at all necessary to give up your usual, favorite foods; it is enough to count calories correctly and not exceed the daily value of 1500. Additionally, it is recommended to engage in fitness.

If stored improperly, peanuts produce aflatoxins , which are toxic to humans.

Contraindications include arthritis , gout , arthrosis and a history of allergic responses.

Priority foods for the peanut diet:

• fresh fruits and vegetables;
• fermented milk products with reduced fat content;
• grain bread;
• lean meat and fish;
• lean porridge;
• unsweetened drinks (you need to drink at least 1.5 liters of water per day).

You can also add peanut butter , but only in the first half of the day, because... it is very high in calories. Its advantage is its high content of minerals and vitamins, which are so lacking during weight loss. Diets often weaken the immune system , and peanut butter can replace taking synthetic multivitamin complexes.

Walnut diet

Walnuts allow you to quickly get rid of extra pounds due to their high content of alpha-linolenic acid , known as Omega-3 . It is what reduces the level of “bad” cholesterol , promotes fat burning, and speeds up metabolism .

Due to the high content of vegetable protein, muscle mass increases. Reducing daily calorie intake is achieved by suppressing the feeling of hunger and quickly achieving satiety.

For proper absorption, walnuts should be eaten slowly, chewing thoroughly. For 10 days, dishes made from fish, meat and eggs should be replaced with nuts. This diet will be useful for people whose work involves mental stress.

There are also 3, 5 and 10 day nut diets.

Three-day nut diet

Every day you can eat up to 50 grams of any nuts, 1 cucumber (can be replaced with a tomato), lean fish/meat prepared in any way (except for frying), tea (black/green without sugar). Compliance with the above regime will allow you to get rid of 1.5-2 extra pounds.

Five-day nut diet

The products are similar to the diet option described above. You can add fermented baked milk, kefir or milk (no more than 100 ml). The effectiveness of the diet will increase if fish and meat are replaced with chicken breast (200 grams). With a competent and responsible approach to diet, you can get rid of 2-3 extra pounds.

Ten-day nut diet

A complex diet that is more suitable for gourmets. Each dish is prepared separately; snacks are not allowed. You can lose up to 10 kg.

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.

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

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:

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:

1. 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).
2. 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.
3. 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.
4. A significant amount of Omega-3 and 6, that is, healthy fats.

The negative aspects are mainly related to the following:

1. They are considered a high-calorie product because they contain fats and carbohydrates.
2. Individual intolerance and allergies are possible.
3. 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.

KBJU will differ depending on the type:

Authorized Products

• It is better to buy nuts for the diet in their natural form - in shell, to maximize the preservation of all useful qualities. Nuts should be cleaned immediately before consumption. It is better to store nuts in a cool place.
• Fish and meat dishes can be replaced with 2 handfuls of different types of nuts. This amount should be divided throughout the day and consumed together with cereals, vegetables, fresh fruits or dried fruits.
• Fresh greens must be present in the diet.
• You need to drink at least one and a half liters of water per day.
• The diet can be varied with fruit and vegetable juice.
• You need to eat at least 4 times a day. Less is undesirable, but more is possible.

Table of permitted products

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.

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

Calorie content and chemical composition of nuts

To understand the value and difference in calorie content of the product, let's compare several types . For comparison, we will indicate some minerals and vitamin C that are involved in weight loss.

Table of calorie content and nutrients of nuts per 100 grams:

Iodine, potassium, magnesium and ascorbic acid play an important role in losing weight:

1. Iodine normalizes the functioning of the thyroid gland. Hypothyroidism is a disease of this organ, as a result of which metabolism is disrupted, excess calories are not burned, and subcutaneous fat is deposited. The highest amount of iodine is in cashews, pine nuts and pistachios.
2. Potassium prevents bloating and improves metabolism. A lack of macronutrients in the body during weight loss causes constipation, nausea, weakness, and decreased blood pressure. Pistachios contain the maximum amount of potassium.
3. Vitamin C breaks down fats and helps absorb iron, which is involved in many metabolic processes, such as saturating cells with oxygen, destroying and removing toxins, and converting calories into energy. All this is important when losing weight. Walnuts, peanuts, pistachios are rich in vitamin C.
4. Magnesium is involved in all metabolic processes - the higher its content in the product, the faster the breakdown of fats and the removal of toxins occurs. Brazil nut contains 376 mg of magnesium, so it is not advisable to completely exclude it from the diet; 1-2 fruits per day will not harm the body.

Menu (Meal Schedule)

Day one and day six

Day two and day seven

Day three and day eight

Day four and day nine

Day five and day ten

When is the best time to eat nuts?

The optimal time to eat high-calorie fruits is the first half of the day. It’s good to add them to oatmeal, muesli, or kefir cocktail for breakfast. Can also be used as a second snack or as an ingredient in a lunch dish.

It is best to alternate different types of nuts in your weekly menu or use a mixture with dried fruit seeds, without exceeding the recommended serving.

Is it possible for those who are on a diet to eat nuts at night?

No you can not. This is a high-calorie product that is digested slowly, which can lead to insomnia. Therefore, in the evening and especially before bedtime, you should not get carried away with it.

If it is advisable to eat this tasty product separately from the rest or not combine it with heavy foods (vegetables instead of meat, no bread, etc.), doctors do not argue among themselves, then when is it better to eat nuts - in the morning or in the evening, from Each of them can obtain diametrically opposed information.

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A few tips for safe weight loss:

• Mix nuts with oatmeal during breakfast and you will forget about hunger for 3-4 hours.
• Try replacing your afternoon snack with a handful of almonds - you'll eat less for dinner.
• A few nuts in a green salad without dressing in the evening - not high in calories, but satisfying.
• You should not eat any nuts at night, even the low-calorie ones.

All doctors agree that it is advisable to consume this natural delicacy separately from other foods, but they give different answers to the question of when is the best time to eat nuts. On the one hand, it is better to eat high-calorie and fatty foods for breakfast, but on the other hand, it will be healthier to satisfy your hunger before bed with a couple of nuts than a chocolate bar.

It is worth remembering that in the evening a person expends little energy, and the nuts eaten are most likely “deposited” in problem areas. Therefore, we can conclude that it is better to eat nuts in the morning.

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.

Recipes with walnuts

The fruits can be eaten whole or added to dishes. Nuts for weight loss are often used in salads.

Diet salad with greens

Two servings of a nutritious salad can be prepared in 10 minutes. Minimum ingredients and steps required.

You will need:

• one green apple;
• lettuce leaves;
• tablespoon 2% cottage cheese;
• tomatoes – 4 pcs. (dried or fresh);
• oil, preferably peanut;
• 30 gr. walnuts.

Place the greens on the bottom of the salad bowl, put tomatoes and apples on top, cut into slices, add cottage cheese, sprinkle with kernels. Drizzle lightly with oil.

Advantages and disadvantages

Effect on metabolism

Many people wonder whether eating nuts can make you fat. To answer this question, it is important to understand how our body works.

Nutrition is the basis of all metabolism. When losing weight, you cannot cut the number of calories you eat. For example, men weighing 80 kg require 1800 kcal per day to maintain normal functioning, and women – 1630 kcal. That is, with a calorie deficit, metabolism slows down, and weight may “rise.”

Nuts have a low glycemic index and are highly filling, thereby helping to speed up metabolism. They are also capable of producing pancreatic polypeptide, which dulls the desire to eat sweets and fatty foods. By eating a couple of nuts, you help your body speed up the process of burning fat deposits.

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 while losing weight?

You cannot eat this product uncontrollably due to its high calorie content. Of course, a lot depends on your overall diet and your physical activity. But if we take the average values ​​and include walnuts in your diet when losing weight, then how much of them can you eat?

Most nutritionists are of the opinion that the permissible amount per day is 30 grams. The number of nuts will depend on their size. But if you don’t have scales, then focus on the figure of 3-4 pieces.

Please note that any nuts, including walnuts, are very treacherous. They are somewhat reminiscent of sunflower seeds - all you have to do is get distracted, and half the packet is gone. Therefore, if you are not confident in your abilities, then add this product to salads and other dishes, this will make it easier to control the amount you eat.

About the benefits of walnuts for women's health >>

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.

Is it possible or not to eat at night?

It is not recommended to eat fruits before bedtime. In the evening, the body prepares for sleep and does not need a large amount of calories. Unspent energy from the evening portion of nuts is highly likely to be transformed into fat.

Walnuts are considered a “heavy” food that the body has difficulty digesting. Eating fruits before bed will force the digestive system to work harder even at night, which will negatively affect the quality of sleep.

Several nut diet options

Fasting day on nuts

This type of diet is designed for one day and can be periodically used with other fasting days. Fasting day diet: 100 g of any nuts or mixtures thereof, as well as clean drinking water without gas and green tea

Please note that if you decide to eat almonds on this day, it is better not to eat them raw - the body will absorb them much easier if they are slightly dried or toasted. With proper nutrition, you can eat nuts in any quantity, but not almonds - you cannot abuse their quantity, as this is contrary to the diet and almonds contain substances that, in excess, can negatively affect your health

Nut diet for three days

In the morning, drink a glass of freshly squeezed natural juice - citrus or pineapple, but without added sugar.

Breakfast: any sweet and sour fruits are suitable in any quantity, or even sour fruits: apples, oranges, pears. Add a handful of any nuts to this - you can eat hazelnuts with this diet.

For lunch you can also eat fruit and a handful of nuts. Use the same fruits as at breakfast (you can’t eat sweet fruits), but this time it’s better to take different nuts.

Afternoon snack: freshly squeezed juice - 1 glass, from sweet and sour apples or pears; it is better not to use citrus fruits for these purposes.

Dinner: the same sweet and sour pears and apples, but not sour fruits or citrus fruits. Do not forget about the most important thing in any meal - a handful of nuts of any other type - not the same as those included in the morning or lunch meal.

As a result, the daily diet will consist of one third of nuts, and two thirds of sour and sweet and sour fruits. High-calorie foods such as bread, sugar, sauces, etc. are strictly excluded for these three days. During the day, between meals, drink more water - 1.5-2 liters.

Nut diet for 5 days

It includes a diet for every day, including 50 g of any nuts, lean fish, white meat - 100 g, one fresh tomato or cucumber, 0.5 cups of milk or low-fat kefir. Of course, we exclude sweet yoghurts with additives from the diet. It is also better to refrain from fried fish and meat - it is better to eat them boiled, stewed or steamed, without adding salt to the cooking water or adding sauces. For drinks, you can drink plain clean water, unsweetened black or green tea. This diet is designed for a period of no more than 5 days, and nutritionists do not recommend repeating it more often than once every three months.

Nut diet for ten days

In this case, animal proteins are completely excluded from the diet - they are replaced only by plant proteins, found in nuts. The main point of such a dietary diet is that plant proteins are absorbed faster, but at the same time your body receives enough energy to lead a normal lifestyle and feel cheerful and fresh. An active lifestyle will help burn fat accumulated in the body.

Your daily diet consists of several servings of nuts, which are best added to fruits, salads and cereals. Make salads from fresh vegetables that can be eaten without heat treatment and that are easily digested by the body; you can add a variety of greens in any quantity, low-fat sour cream or light olive oil for dressing. Porridges boiled in water with the addition of fresh fruits are also excellent for dietary nutrition. Brine and goat cheeses, yogurt without added sugar with natural sourdough are good options. To pamper yourself a little during such a difficult period, you can prepare cottage cheese casserole once. You can also add almost all types of vegetables and herbs to soups, and you can also use mushrooms.

We completely exclude all easily digestible carbohydrates, including sugar, from the diet, but you can eat various dried fruits: dried apricots, raisins, dates, etc. They can be added to the diet, for example, for an afternoon snack, supplementing it with a small handful of nuts, which can also be used cook unsweetened compote.

You can drink water, juices from vegetables and fruits, preferably freshly squeezed, any tea, and sometimes coffee. We also exclude meat, fish, eggs and all other animal products from the diet for these 10 days - everything else is quite suitable for us to eat.

And another very important point - a single meal should not exceed 250 grams in weight, but you need to eat 4 times a day, distributing 2 handfuls of nuts into these meals.

This simple diet will help you lose about 3-4 kg - if it suits you, you can repeat it again after a while.

Why you should and can eat nuts on a diet

Until recently, the nut was prohibited for anyone losing weight. This was explained by the fact that these fruits are fatty and usually very high in calories. We can partly agree with the ban on their use. If you eat high-calorie foods every day, the extra pounds will definitely not go away.

It is clear that here we are talking about uncontrolled use. Everything in moderation will never harm anyone. Studies have shown that nuts are high in the microelements and fiber we need. In addition, peanuts, almonds, and hazelnuts are a source of complete protein. And also very healthy monounsaturated fats.

It's no secret that any diet leads to stress. Blood vessels, heart, stomach, etc. suffer. Including peanuts or almonds in your diet will reduce the risk of cardiovascular disease. These fruits are an excellent prevention of type 2 diabetes. In addition, nuts perfectly fill the stomach and satisfy hunger. And for a diet, this is what you need.

Look how many benefits there are from using them:

• 100 grams contain an average of 20-25 g of protein. By eating nuts, you will supply your muscles with building material.
• Polyunsaturated fatty acids will protect your blood vessels from atherosclerosis.
• These fruits do not whet your appetite as they have a low GI.
• They perfectly support high brain activity - they stimulate the functioning of the conduction system of nerve fibers.

Nuts also have disadvantages

• High calorie content - from 166 kcal per 100 g for the European chestnut to 718 kcal per 100 g for the Australian nut.
• Most fruits contain oxalates. These substances stimulate the formation of kidney stones. They interfere with the absorption of non-heme iron, which is part of plant products.
• These are allergens to which some people are intolerant. The most famous allergen is peanuts.

So, we figured out whether you can eat nuts while on a diet. Now let's figure out how much.