Do nuts help with weight loss?
Nuts are rarely used for weight loss, since this product is high in calories. In most cases, this is true, but certain types of nuts are even recommended to be eaten as part of a diet. Such food helps burn fat, a person feels full for a long time, which means overeating is excluded. From the article you will learn which nuts promote weight loss and how to consume them correctly.
Is it possible to eat nuts while losing weight?
The product contains a large amount of vitamins and minerals, it contains a lot of protein and other components necessary for the body. A person quickly gets satiated and feels full.
The main rule in eating nuts is not to consume the product in unlimited quantities, as this leads to gaining extra pounds. The most important thing is to organize proper nutrition: when losing weight, you should not eat nuts in the evening.
Important! Almonds and peanuts prevent the development of heart disease and stimulate proper metabolism. The product is rich in fatty acids. Nuts lower blood sugar levels, which means they prevent diabetes.
Which nuts are the healthiest for weight loss?
Not all nuts have the same value and benefits, calorie content and effectiveness for weight loss.
Almond
It is recommended by all nutritionists and people familiar with the topic of proper nutrition. Almonds have a low glycemic index (10-15), lower blood sugar levels, normalize cholesterol, prevent the formation of blood clots, and increase vascular elasticity.
Almonds are rich in vitamin E and fatty acids. That is why its regular use improves the appearance of the skin.
Walnuts
The product contains a huge amount of amino acids that improve the condition of bones, hair and skin. Walnuts are a source of fiber. It is indispensable for the proper functioning of the stomach and intestines. Once in the gastrointestinal tract, nuts cause a feeling of fullness, and a person does not overeat. Energy value – 654 kcal.
Hazelnut
This product contains vitamins A, E, C, group B, potassium, magnesium, phosphorus, sodium, zinc, iodine and iron. The calorie content of hazelnuts is 650 kcal, and the glycemic index is 15. The product is rich in proteins and fiber, which take a long time to digest and create a feeling of fullness, and vitamin E acts as a fat oxidizer.
Peanut
An indispensable product for weight loss. It contains a huge amount of vitamins and minerals. Peanuts are rich in antioxidants, calcium, magnesium, potassium, and copper. The glycemic index is 20. If you follow the dosage, consumption will only be beneficial. In addition, regular consumption improves the functioning of the pancreas and gall bladder.
Cashew
Not the best option if you want to lose weight. Cashews have a high calorie content - more than 650 kcal. Overeating threatens to put on extra pounds. The product is rich in vitamins B and A, microelements, and also regulates metabolism and increases the body's immune defense.
Pine nuts
Few people know that with their help you can learn to control your appetite.This product quickly fills you up and helps cope with the feeling of hunger. The energy value is 620 kcal, so get carried away cedar grains are not worth it.
Pistachios
Indispensable for certain heart and liver diseases. Constant consumption of food leads to an increase in energy and weight loss. The person feels cheerful and rested. Raw pistachios have 560 kcal, GI – 15 units.
When and how much to eat during a diet
Nutritionists recommend using the product as a snack between main meals. It is advisable to consume nuts in the morning.
The optimal amount is 20-30 g: walnuts – no more than 10 pieces per day, hazelnuts – 7-9, cashews – 15, almonds – 14-16.
Rules for snacking when losing weight
Weight will only come off if you do not abuse the specified standards. It is recommended to eat only natural nuts. This means that the product must not contain honey, sugar, salt, glaze or sprinkles.
Reference. Any additions change the glycemic index and increase appetite. As a result, it is unlikely that you will be able to achieve harmony. Nuts are added to salads; they taste great with vegetables and fruits.
Reviews
Below are reviews from people who consumed nuts during the diet and were satisfied with the results.
Irina: “I wanted a quick effect, I was ready for drastic measures. I allowed myself to eat 200 g of peanuts. I drank a lot of water and green tea. Supplemented the diet with fresh fruits. I managed to lose 3.5 kg in 3 days.”
Elena: “I chose peanuts and consumed them regularly for 3 weeks. I didn’t follow a strict diet, I just used nuts as a snack, as a replacement for cookies and buns. The result is minus 2 kg.”
Oksana: “I ate almonds with cottage cheese, often replacing dinner or breakfast with it. She didn’t strictly limit herself in anything. I tried to eat healthy for a month. I lost 1.5 kg."
Read also:
Useful properties of Brazil nuts for women.
What are the benefits and harms of macadamia nuts for women: composition, application, reviews.
Conclusion
Nuts are used in a weight loss diet. It is important to choose the right type of product, organize your meals correctly, and adhere to measures. The experience of losing weight shows that a diet does not have to be exhausting; it can be tasty and healthy.
Nuts are consumed separately and in combination with fermented milk products, juices or fresh fruits.