How many nuts per day can you lose weight?

The nut is considered very high in calories, and therefore an undesirable product on the menu during weight loss. However, this is a misconception, since in small quantities some fruits accelerate weight loss and provide vitamins and minerals. Following simple rules for eating nuts will benefit a person who is on a diet.

Is it possible to eat nuts while losing weight?

This weight loss product not excluded from the diet, but eaten in small quantities (up to 30 g per day). To stimulate the body to get rid of extra pounds and reduce hunger, the fruits are added to salads, cereals, fruit and vegetable smoothies, cottage cheese, and consumed raw during light snacks.

Benefits of nuts while following a diet:

• reduce LDL (bad cholesterol) levels, normalize metabolism;
• give strength and energy, especially after sports;
• fiber in the fruit improves digestion;
• high protein and fat content quickly fills you up during snacks;
• magnesium, omega-3, zinc strengthen the liver, which, when losing weight, experiences maximum stress, removing toxins formed from the breakdown of subcutaneous fats.

Nutritionists do not recommend eating fruits immediately before bed. due to their high calorie content. The body will not have time to quickly process large amounts of fats, proteins and carbohydrates.

Important! Digesting nuts in the stomach during sleep will negatively affect the quality of your night's rest. A person will not fully relax, which can lead to insomnia.

The energy value varies for different nuts from 550 to 700 kcal. It is not recommended to consume fruits with a calorie content of over 650 kcal during the diet (macadamia, pecans, pine nuts and brazil nuts). If there is no choice, the daily norm is reduced by 2 times.

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, 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 participates 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.

What nuts are allowed on the diet?

The diet should not turn into a hunger strike. Its essence is the normalization of proper nutrition and restoration of impaired metabolism. Therefore, it is not recommended to exhaust the body with heavy diets and refuse healthy foods. Eating a small amount of fruit when losing weight satisfies the feeling of hunger and saturates it with useful substances..

On a note! 3-4 walnut kernels (50 g) replace 100 g of white bread (265 kcal) in calorie and nutritional value.

Let's consider the most healthy nuts in a diet, consumed raw or added to various dishes:

1. Almond refers to low-calorie fruits (609 kcal). High fat content (53%) helps to quickly satisfy hunger. The product reduces blood cholesterol levels and improves the elasticity of blood vessels. Contains a large amount of vitamin E (up to 173% of the daily value), iron (29%).
2. Walnut valued for vitamin C, which is involved in metabolic processes, the absorption of carbohydrates, the formation of proteins, and carnitine. Despite its high calorie content (656 kcal) and fat content of more than 60%, it is allowed to be consumed in small quantities while following a diet.
3. Hazelnut - low-calorie nut (628 kcal). Contains a lot of dietary fiber (44% of the daily value), which improves food digestion. Rich in vitamin E (up to 117%) and omega-6 fatty acids (66.7%).
4. Peanut allowed for weight loss due to its low calorie content (552 kcal) and the lowest fat content (45.2%). Valued for its high content of vitamin C. Quickly quenches hunger and improves digestion.
5. Cashew useful for people suffering from excess weight resulting from thyroid dysfunction. 100 g of nuts contain 11.1 mcg of iodine and a low percentage of fat content (up to 50%). The product is distinguished by a high glycemic index - 22. For example: in Brazil nuts the indicator is 10, in pistachios - 18, in walnuts - 15.
6. Pistachios rich in potassium, which improves digestion, normalizes metabolism, prevents constipation due to weak intestinal motility and bloating. Low calorie content (560 kcal), high content of vitamin C and iodine make these nuts the most popular for weight loss.

Is it possible to lose weight on nuts alone? This is not the best solution because To lose excess weight and consolidate the result, it is important to make your diet balanced for proteins, fats and carbohydrates. Some fruits will create a lack of nutrients, and in large quantities will lead to the appearance of fatty deposits and health problems.

Features of use on proper nutrition

Following simple rules allows you to eat fruits during a diet and not worry about your figure. Extra fats will not be deposited if you do not exceed the norm of 20–30 g per day. In this case, the amount of product is divided into several doses or the entire portion is eaten at a time.

Important! Consider the energy value of nuts when planning your diet. Even a simple snack adds 100 to 200 calories per day. Additionally, pay attention to proteins, fats and carbohydrates - their quantities must be balanced.

Recommendations for effective weight loss:

1. Do not eat nuts in the first stage of the diet. They are included in the diet at the stabilization stage, when the body needs support and strengthening.
2. Don't eat nuts with extra flavorings (sweet powder, glazed, with honey, salt or sugar). Such a product only increases appetite, salt retains water in the body, and excess fats are deposited.
3. Better alternate or add different fruits to vegetable or fruit dietary salads. They will increase the nutritional value of the dish and saturate the body.

Standards of use

If there are no scales at home, do not exceed the permissible daily allowance of 30 g. How many different nuts can you eat per day when losing weight?:

• hazelnuts - 8–10 pcs.;
• walnut - 6 halves;
• cashews - 9-10 pcs.;
• almonds - 12 pcs.;
• pistachios - 40 pcs.;
• peanuts - 20 pcs.

When to eat nuts on a healthy diet

For successful weight loss, consider the timing of food consumption. All high-calorie foods are better absorbed in the first half of the day. A few nuts added to a salad, yogurt or breakfast cereal will keep you full until your next meal.

On a note! At lunchtime, it is better to leave the fruits for a snack from 13:00 to 16:00. They quickly satisfy the feeling of hunger.

In the evening, when food digestion slows down and the body prepares for sleep, eat nuts 2-3 hours before (high-calorie - 4 hours) before bedtime, limit to 1-2 pcs. This will be better than eating chocolate or other sweets. Exceeding this norm and not observing the time will negatively affect night's rest and provoke fat deposition.

Snack on nuts when you're losing weight

Most diets include snacks that help a person wait until the main meal without stressing the body. Nuts are suitable for a second snack between breakfast and lunch.

Wherein high-calorie fruits are used for snacking in raw form only once a day. When adding to a dish, it is better to alternate several types of product.For example, if you ate 5–10 pistachios after breakfast, do not eat them for lunch or dinner, but add crushed walnut slices or peanuts to your salad or porridge.

Benefits of Snacking:

• rapid saturation of the body with fatty acids;
• getting rid of hunger and feeling full;
• improving brain function, relieving headaches and dizziness;
• normalization of the gastrointestinal tract thanks to fiber.

The use of the product will negatively affect your well-being if there is an individual intolerance or allergy.

Disadvantages of introducing nuts into the diet during snacks:

• obese people have to strictly monitor the amount of fruit they eat: nutritionists recommend reducing the permissible limit by 2 times;
• the fruits contain oxalates, which, if consumed excessively, provoke the appearance of stones and sand in the kidneys;
• The product is a heavy food, so people with acute gastrointestinal diseases should not abuse it.

Conclusion

Different types of nuts have different caloric content and chemical composition. This is taken into account when following a diet for weight loss and including the product in the diet. In small quantities during snacks, fruits help cope with hunger. They quickly saturate the body with micro- and macroelements and vitamins if you add them to your main food.